Post Race Recovery

Megan W. Moran, PT, DPT, SCS

MedStar NRH Rehabiliation

Network

FINISH LINE

Finish Line

• Hydrate: include carbohydrates to increase fluid uptake

• Keep moving

• If you don’t feel well, look for medical tent

• Race provides food, water and gatorade

How do you plan to recover?

COMPRESSION

Compression Garments

• 2015 study found compression garments used for 48 hours after marathon aided recovery

• Review of several studies in 2016 showed slight improvement in endurance and decrease in muscle pain

• Armstrong SA, Till ES, Maloney SR, Harris GA. Compression socks and functional recovery following marathon training: a randomized controlled trial. J Strength Cond Res. 2015 Feb;29(2):528-33.

• Engel FA, Holmberg HC, Sperlich B. Is There Evidence that Runners can Benefit from Wearing Compression Clothing? Sports Med. 2016 Dec;46(12):1939-1952.

Compression

Treseler, C, Bixby, WR, Nepocatych, S. The Effect of Compression Stockings on Physiological and Psychological Responses after 5-km Performance in Recreationally

Active Females. J Strength Cond Res. Volume 30(7), July 2016, p 1985–1991

• 2016 study found psychological benefits to

aid in recovery

Compression

• 2016 review in Journal of Sports Medicine:

decrease in muscle soreness, small effect

on decreasing circulating creatine kinase.

MASSAGE

Sports Massage

• Thought to improve recovery by increasing blood flow.

• Some studies link massage to decrease in DOMS

• Lack of good research

• Martin NA, Zoeller RF, Robertson RJ, Lephart SM. The Comparative Effects of Sports Massage, Active Recovery, and Rest in Promoting Blood Lactate Clearance After Supramaximal Leg Exercise. Journal of Athletic Training. 1998;33(1):30-35.

• Best TM, Hunter R, Wilcox A, et al. : Effectiveness of sports massage for recovery of skeletal muscle from strenuous exercise. Clin J Sport Med, 2008, 18: 446–460.

FOAM ROLLING

Foam Rolling

• Improved joint motion

• Decrease in soreness

• Schroeder, Allison N. BS; Best, Thomas M. MD, PhD. Is Self

Myofascial Release an Effective Preexercise and Recovery

Strategy? A Literature Review. Current Sports Medicine

Reports.Volume 14(3), May/June 2015, p 200–208

• Cheatham SW, Kolber MJ, Cain M, Lee M. THE EFFECTS OF

SELF‐MYOFASCIAL RELEASE USING A FOAM ROLL OR

ROLLER MASSAGER ON JOINT RANGE OF MOTION,

MUSCLE RECOVERY, AND PERFORMANCE: A

SYSTEMATIC REVIEW. International Journal of Sports

Physical Therapy. 2015;10(6):827-838.

ACTIVE RECOVERY

Active Recovery

• Active better than

passive (rest)

• Cool down run

• Bike

• Swim

• Fast pace walk

ICE BATH

Ice Bath

• 10-15 degrees

Celsius

• 10 minutes

• Decrease in muscle

soreness

• Bailey, D.M., Erith, S.J., Griffin, P.J., Dowson, A., Brewer,

D.S., Gant, N. & Williams, C. Influence of cold-water

immersion on indices of muscle damage following prolonged

intermittent shuttle running. Journal of Sports Sciences. 25:

1163-70. 2007.

• Bleakley C, McDonough S, Gardner E, et al. Cold-water

immersion (cryotherapy) for preventing and treating muscle

soreness after exercise. Cochrane Database Syst. Rev. 2012;

2:CD008262.

NUTRITION

Nutrition

• Promote insulin

release with

carbohydrates

• Recommend 30g in

first 30 minutes

• Deuster PA, Zeno SA, Attipoe S. Chapter 6: Nutritional

Considerations for Endurance Running. In: Wilder RP,

O’Connor FG, Magrum EM. Running Medicine. 2nd ed.

Monterey, CA: Healthy Living; 2014: 130-138.

NSAID

NSAID

• Ibuprofen not shown

to decrease pain 48

hours after tissue

damage in long

distance runners.

• Other studies show

relief in soreness in

the short term.

• Da Silva E, Pinto RS, Cadore EL, Kruel LF. Nonsteroidal

Anti-Inflammatory Drug Use and Endurance During

Running in Male Long-Distance Runners. Journal of

Athletic Training. 2015;50(3):295-302. doi:10.4085/1062-

6050-49.5.04.

Recovery

Compression

Foam Roll

Ice Bath

Active Recovery

Hydrate

Questions???

Megan.w.moran@medstar.net