how to recover from post marathon soreness
TRANSCRIPT
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How to recover from
Post-Marathon Soreness
Dr Gary Tho, Principal Chiropractor
@DrGaryTho #ChiroWorksSG
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After finishing your Marathon, you
might feel like…
Drinking anything and everything
Taking your shoes off
Not moving
Never wanting to run again
ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG
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After finishing and before Celebrating…
Have an Ice bath
Eat quality protein and carbohydrates
Drink lots of water and electrolytes
Move (Don’t just lie there!)
Light slow stretching
ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG
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The next day muscles stiffen, so…Take warm baths and stretch
Walk and move around
Keep up food and water intake
Use compression clothing
Run Stretch when you are ‘cold’ Have deep tissue massage
ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG
DON’T:
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2 - 3 days later = pain.
Walking is
PAINFUL
Move (walk in water)
Stretch
DON’T:
Light massage
Epsom Salt bath
Stretch when you are ‘cold’ Have deep tissue massage
ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG
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4 Day’s later and
(hopefully) feeling
better
Stretch Easy exercise
to get blood flow through muscles
Deep tissue massage See your
Chiropractor #GetAdjusted
ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG
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From Day 6 or 7 - Back into
Stretch Continue with easy exercises/light jogging Gradually back to routine
ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG
Action
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1 - 2 weeks later and
STILL feeling pain?
ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG
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Sometimes it is difficult to distinguish
between an acute injury and some general soreness.
Don’t wait too long to see a
sports physician, like a sports
chiropractor if you are still
feeling the pain.
ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG
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ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG
ChiroWorks! You’ll be
brand new when we’re
thru with you!
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Feel Well, Play Well
facebook.com/ChiroWorksSG
Dr Gary Tho
garytho.wordpress.com
@DrGaryTho
@DrGaryTho
ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG