5 Post-Comrades recovery tips to keep runners on their feet
As the 98th running of the Comrades Marathon charges towards us this Sunday, 8 June, the days that follow will focus on recovery for the athletes.
'We'd like to show our support by sharing key tips to allow for faster healing,' said Lynsey Hammond, MD for footcare brand Kroko.
'Proper post-race recovery is crucial to prevent injury, to soothe those battered feet, and to ensure all runners bounce back stronger.'
ALSO READ: The results are in: Running proven to significantly improve mood
Neglecting recovery can lead to pain, fatigue and injuries that sideline runners for months.
By following a recovery plan, you're ensuring faster muscle repair, reduced risk of injuries, alleviation of pain and inflammation, and most of all for avid runners: healthier feet for future races!
Hammond shared these 5 helpful post-Comrades recovery tips:
1. Immediate post-race care
Once the race has been run, keep moving around gently afterwards to prevent stiffness; replenish with fluids; elevate legs to reduce swelling, and have 10-15min ice baths to reduce inflammation.
2. Reducing inflammation and pain
To counter muscle pain and inflammation, do light movement (walks or swimming) and consume anti-inflammatory foods like turmeric, ginger and Omega 3's.
3. Soothe sore feet
After the run, gently cleanse the feet with lukewarm water and mild soap to prevent infection on blisters and calluses.
4. Treating blisters and calluses
Don't pop blisters, keep the area clean and cover with a bandage. If it bursts, wash and cover with a sterile dressing.
5. Long-term footcare
Ensure long-term care with once or twice a week exfoliation.
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