advertisement
09 June 2008

Comrades: After the race

Directly after running the Comrades, experts recommend icing the quads, hamstrings, calves and feet each for 10 minutes at a time.

0
Directly after running the Comrades, Virgin Active's Regional Group Training Manager for Gauteng North, Fiddy Gay Van Pittius, recommends icing the quads, hamstrings, calves and feet each for 10 minutes at a time.

Soak in a warm-but-not-hot bath later that same day. After this, rub Arnica gel on the legs before going to sleep.

The next day, go for a 20-minute walk to stretch and move those sore muscles. Another good idea is to get in a swimming pool and walk around or gently swim in the shallow end.

On the second day after the Comrades Marathon, take a slightly longer walk to ease sore muscles. After the muscles have warmed up, gently stretch the major muscles that are sore.

By the third and fourth days, muscles are ready to be gently used again on a stationary bike for 20 minutes at the gym. Then, spend 15 minutes thoroughly stretching all sore muscles.

Gentle cycling, swimming for a week
For the next week, continue gentle cycling or swimming at the gym while gradually increasing the amount of stretching for each muscle group to include smaller, more specific areas of the body. Remember to only stretch after exercise.

Running can begin three weeks after gentle exercise and intense stretching.

Read more:
Comrades: The survival guide

 
NEXT ON HEALTH24X

More:

SportRunning
advertisement

Read Health24’s Comments Policy

Comment on this story
0 comments
Comments have been closed for this article.

Live healthier

Myths busted! »

Breastfeeding may reduce pain from C-section Breastfeeding and work - how to make it work

9 breastfeeding myths busted

Breastfeeding will help me lose my baby weight, right? Wrong! We bust nine myths about breastfeeding.

Eat right. »

How watching porn can cause erectile dysfunction 7 scientific ways to cure erectile dysfunction

7 foods that could relieve erectile dysfunction

If you experience erectile dysfunction from time to time, you may be able to manage the problem without any medical help.