Master's runners - what are your methods for dealing with muscle soreness from running? Rolling, stretching, massage or ? When do you recommend - morning, night, before or after run?
Master's runners - what are your methods for dealing with muscle soreness from running? Rolling, stretching, massage or ? When do you recommend - morning, night, before or after run?
Cold or ice baths.
I have found that ibuprofen works: "Nonsteroidal anti-inflammatory drugs have demonstrated dosage-dependent effects that may also be influenced by the time of administration. Similarly, massage has shown varying results that may be attributed to the time of massage application and the type of massage technique used. Cryotherapy, stretching, homeopathy, ultrasound and electrical current modalities have demonstrated no effect on the alleviation of muscle soreness or other DOMS symptoms."
https://www.ncbi.nlm.nih.gov/pubmed/12617692
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Yoga, Sauna/Steamroom/Jacuzzi, A glass of your favorite alcoholic beverage
OCDRunner wrote:
Master's runners - what are your methods for dealing with muscle soreness from running? Rolling, stretching, massage or ? When do you recommend - morning, night, before or after run?
A warm foot bath with soap massage. Perfect! Ice ( cold) will not speed up the recovery and get rid of the soreness. After the run .
30 minutes to 2 hours nap, anything else is a gimmick.
12 x 200m relaxed (5k pace), 200m jog for faster recovery
and rest
and cycling
10 miles shake out jog
I don't recommend ice, ibuprofen, or rolling unless you really know what you are doing. Ice stops swelling, but can make a weak area really tight due to the slowing of the blood. You need to be really careful when icing not to use the body part while cold. You should not be running in a way that demands ibuprofen. As for rolling just because you push a muscle doesn't mean you're massaging it correctly. Rolling is really haphazard in that it often pushes on top of muscles instead of movement between muscle and tendon.
I find sleep and massage to be great, but not immediately post workout. Let your body naturally wind down. Do a few minutes of walking maybe. Just make sure you are getting plenty of sleep. And then something like massage is great when you've had many hours to recover from a workout. You don't want to be bludgeoning sore muscles right after a workout. Let things heal up a little before you start pushing them around.
A healthy diet for a runner includes carbs, protein, and fat. You're doing yourself a disservice if you skimp on any of those. Just pick the healthiest versions of them.
Red meat.
Really long jogs.
pull ups & burpees
Easy jog followed by stretching/hard foam rolling then an easy swim later in the day. That works for me. Not a masters runner yet :)
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