With the California International Marathon being held in Sacramento on Sunday, Dec. 8, Vitals is publishing a series of three stories that offer tips on running long distances and competing in marathons with expert information from orthopedic specialists affiliated with Sutter Health. This is the third in the series. Click here for the first story in the series, and here for the second.
Whether you’ve just conquered a marathon or pushed through a grueling training run, recovery is key to maintaining peak performance and avoiding injuries, say the medical experts.
With the California International Marathon in the Sacramento area on Sunday, orthopedic specialists Drs. Chill Yee and Ryan Bennett from Sutter Roseville Medical Center discuss their expert tips on when to start recovery, what to do for best results, and how to incorporate adequate rest.
When to Start and What to Do
Have you ever seen runners simply fall to the ground and lay down for a bit after a marathon? After working the muscles so hard for so long, it makes sense. Dr. Yee, clinical team lead for Sutter Roseville’s department of orthopedics and podiatry, advises that runners will want to continue light movement with stretching as soon as possible, as well as replenish the body’s glucose.
“Athletes usually have a post-exercise window of one or two hours to get calories back in to replenish glycogen stores,” said Dr. Yee. “It really comes down to hydration and restoring calories when athletes hope to perform again soon.”
Dr. Ryan Bennett advises to start stretching right away after a long run with light movement.
Dr. Bennett, an orthopedic surgeon and sports medicine specialist, also advises to start stretching right away with light movement.
“Stretching can be done right away, and as a doctor for the Tour of California (Amgen cycling race) for years, I’d see the guys get on their bikes to ride back to the hotel instead of catching a ride,” he said. “That’s because very low impact, gentle motion is what gets lactic acid out, and stretching right after racing is an ideal way for runners who don’t have bikes to achieve that.”
Give Yourself a Grace Period
Runners love to run, and marathon runners tend to be exercise fanatics. The next race is constantly on their mind, even before the current race is finished. While stretching and light movement are encouraged by Drs. Yee and Bennett immediately following a long run or race, they both stressed the importance of giving the body adequate rest before taking on the next challenge.
“To avoid a repetitive-use injury, there definitely needs to be a rest period after a marathon,” said Dr. Yee. “Don’t go out and run another marathon the next day or even the next week, and make sure muscles and joints have had time to recover and heal.”
Tools to Aid Recovery
The great thing about organized events like the CIM is that there tends to be recovery services for participants at the finish line. In addition to Drs. Yee and Bennett, medical staff working recovery tents include chiropractors, massage therapists, physical therapists and orthopedic experts.
Dr. Bennett also discussed how evidence has shown post-exercise stretching is actually more effective than pre-exercise stretching in terms of injury prevention. So, even though stretching might be the last thing someone wants to do after running 26 miles, utilizing resources at the finish line and engaging in light stretching is something Dr. Bennett strongly encourages.
“It helps the muscles not tighten up afterwards because they’re still warm and it keeps them lengthened, promoting faster recovery and helping alleviate additional soreness,” he said.
Both doctors also advise that, while there are a lot of self-massage devices called massage guns marketed and used, there aren’t any studies done on them and there is only anecdotal evidence they are effective.
“We treat based on studies,” said Dr. Bennett. “While massage guns might be fun, we don’t know if they’re truly effective. But we do know that stretching when you’re still cold is the No. 1 thing you can do because your muscles are still warm.”
Sutter Health is proud to be serving as the CIM’s Presenting Sponsor and Official Medical Team and Health Partner, a seven-year sponsorship that begins with the Dec. 8, 2024, race. Click here for more info on the sponsorship and the CIM.
NOTE: This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
