After any hard workout, a few minutes of walking will help your body cool down and flush some of the metabolic waste products from your muscles. To cool way down, try a cold-water treatment:
“Immediately after a long run, fill your bathtub with cold water and soak your feet for 10 to 15 minutes,” advises Gurjeet Chadha, clinical director at New York’s Vitaris Rehabilitation. "For even better results, add a five-pound bag of ice, and soak your knees and hips, too - it can reduce your risk of common running injuries." These include: plantar fasciitis, peroneal tendinitis, achilles tendinitis, patellar tendinitis, irritated meniscus (cartilage of the knee or hip), or bursitis of the knee or hip.
As a physical therapist who treats athletes of all abilities, Chadha believes this simple, low-tech cooling routine can help to ward off many of these running woes. he says. Many top runners agree: Marathon world record-holder Paula Radcliffe takes an ice bath after every run. To take your mind off the cold, try naming all 50 state capitals or all 44 U.S. presidents!
Gurjeet Chadha, DPT, is a physical therapist specializing in orthopedics and founder of Brick-Run Sports Physical Therapy in New York City. He is also a former division I tennis competitor and a triathlete.
January 24, 2013Dr. Stuart Weiss
Sub-freezing temperatures require some changes of plan for your regular runs and for racing. Following are some helpful tips for staying safe if it’s cold, damp, and/or windy out. With the right clothing and adequate precautions, even single-digit weather can be comfortable for runners.
August 09, 2012Dr. Norbert Sander
Whether you have aches and pains after increased mileage or fatigue from an overly busy schedule, your body might be trying to tell you something. Listening to warning signs can help you avoid injuries.
August 09, 2012Mike Keohane
Coaches and health experts agree that full-body conditioning is vital for runners, both to prevent injuries and to maximize performance. Whether you do just a few strength exercises or a full weight-training regimen, you’ll benefit from a balanced approach.