Aches and Pains Archives - Page 18 of 28 - Baudry Therapy Center

Run Training – Post Run Recovery Tips

Run training involves not only the pre run training but also the post run recovery.

For those who are scheduled to or have just run a big race, what is the best way for you to recover from the race?

Immediately after the race focus on:

Replenishing the fluids lost – There is no consensus on what to consume after a race, but replacing fluids lost and your carbohydrate supply is of prime importance to restoring normal energy levels. For more specific details seek the professional advise of a sports oriented dietitian.
Rewinding the system – Try walking backwards. You’ve just spent 45 minutes or more moving forward, rewind the system by walking backwards.
Avoiding cramps/muscle spasm – The quads, the calves and the lower back muscles are very active while running and commonly tighten up. Gently stretch these muscle groups to improve circulation and inhibit muscle cramping. Hold stretches for 20 – 30 seconds.
Inhibiting pain – Pain can indicate a significant injury. If there is any pain use ice and elevation to improve circulation, inhibit spasm, and pain. Ice for up to 10 minutes at a time as prolonged icing can cause “freezer burns”.

In the days that follow focus on promoting tissue recovery and healing by:

Performing light exercise – Rapid walking forwards, sideways, and backwards helps restore normal muscle flexibility, improves circulation and decreases muscle tightness.
Continuing with good nutrition habits – Stay hydrated. Make sure to eat proper amounts of protein to help you rebuild and repair damaged tissue. The American Dietetic Association recommends between .54-.77 g of protein per day per pound of body weight for active individuals.
Lightly massaging sore muscles – to increase circulation and speed soft tissue recovery.

Try these strategies to recover faster, train better, and to enhance your next performance.

For more tips on run training, sports performance, and injury prevention, please contact our office, or respond through the comments section. And for more tips like these just follow Baudry Therapy Center on Twitter, or like Baudry Therapy on Facebook.

Rich Baudry

Photo credit: Raul Lieberwirth

Performance Training – How to Identify Overtraining Injuries

Too much of a good thing might not be great. Many of you have taken the challenge to get in better shape, compete in a sport or competition, or reach for personal fitness goals. We applaud you for your effort and think it is great! We encourage our clients daily to reach for their goals. Unfortunately, some find injury and setbacks due to overtraining.

Overtraining occurs when we push too much, too fast , and for too long. Each workout puts stress on the body. That stress stimulates the body to to respond by rebuilding the tissue stronger. The body is very good at responding to the stresses we put on it. The problem comes when the breakdown process of the exercise or activity, outpaces the bodies ability to heal and recover. When this occurs, injury, performance lulls and even illness can follow. Often, our minds are ahead of our body’s abilities.

Are you training and having any of the following symptoms?

1) Mood changes.

2) Persistent aching in the joints and muscles.

3) Increased frequency of illness.

4) A drop in performance level.

5) Drop in enthusiasm or passion for the activity.

6) Loss of sleep.

If so, you may be suffering the effects of overtraining. The key to avoiding the performance training injuries is to recognize the warning signs. Although we may be working out with good intentions, it is easy to fall into the trap of overtraining. We adopt the “if a little bit is good, more must be better” philosophy. A little success breeds the drive for more. So we push a harder expecting greater improvement only to find the opposite. Unfortunately, improvement takes time. Our bodies have limits, depending on our current level of conditioning, age, and ability. No matter what the activity, knowing the right amounts to push or train is important. Recognize the signs of overtraining, and train smarter and more effectively.

If you would like more information on performance training and how to train efficiently and effectively, please contact our office, or respond through the comments section.

For more tips like these just follow Baudry Therapy Center on Twitter, or like Baudry Therapy on Facebook.

Rich Baudry

Photo credit: VinceHuang

Category: Aches and Pains

Run Training – Post Run Recovery Tips

Performance Training – How to Identify Overtraining Injuries

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