The Standard Charted Marathon Singapore 2014 was held yesterday, on the 7th Dec 2014. Now thousands and thousands of Singaporeans, and residents are feeling the after-effects of their accomplishments! Running is great form of exercise, though after demanding strenuous exercise, we need to recover well. It is also essential to differentiate between post exercise soreness (DOMS - Delayed onset muscle soreness) and injury. Common running injuries include neck and shoulder pain, back pain, hip, groin and hamstring injury, knee pain (runners knee), ITB syndrome, Calf pain and cramps, achilles tendonitis, and plantar fasciitis. I received calls and SMS's about what to do about cramping and post marathon recovery. Even today, my practice members were asking what is the best way to recover. It does not matter if you run the 10km, 21 km half marathon, or the full marathon 42km - recovery is as important for everyone. Here's the recovery method that has best worked for me in the past. Good luck! Feel Well, Play well! Dr Gary Tho, Chiropractic Works, Orchard Singapore

1. How to recover from
Post-Marathon Soreness
Dr Gary Tho, Principal Chiropractor
@DrGaryTho #ChiroWorksSG

2. 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

3. 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

4. The next day muscles stiffen, so…
Take warm baths and stretch
Walk and move around
Keep up food and water intake
Use compression clothing
DON’T:
Run
Stretch when you are ‘cold’
Have deep tissue massage
ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG

5. 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

6. 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

7. From Day 6 or 7 - Back into
Action
Stretch
Continue with easy
exercises/light jogging
Gradually back to routine
ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG

8. 1 - 2 weeks later and
STILL
feeling pain?
ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG

9. 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

10. ChiroWorks!
You’ll be
brand new
when we’re
thru with you!
ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG

11. facebook.com/ChiroWorksSG
@DrGaryTho
@DrGaryTho
Dr Gary Tho
garytho.wordpress.com
Feel Well, Play Well
ChiroWorks Peak Performance Clinic @DrGaryTho #ChiroWorksSG