🧔🏻Welcome back to #THRIVINTHURSDAYS, and HAPPY Thanksgiving!
Due to the increase in holiday running, such as a Turkey trot, Lauren and I thought it would be helpful to discuss what type of soreness you may be feeling and what you can do about it.
Muscle soreness is certainly a normal thing to experience especially when you have pushed your body and ran a little further or at a greater intensity than normal. Areas that you may feel soreness in are the feet, calves, hamstrings, quads, and glutes. These areas can change depending on the style of running or the terrain. What I would like for you to focus on is what is the body soreness is telling you. If you are way more sore in the right calf as compared to the left calf, this could be a sign of an asymmetry in your body or running gait that needs to be addressed. If this is the case, I would recommend seeking out help from a physical therapist or other running specialists to help get you back on the right track. If you are feeling equal soreness then try to get on a regular, running specific, foam rolling, stretching, and strengthening routine. The routine mentioned below is just the tip of the iceberg and is not enough if you want to run on a regular basis.
Post-Turkey Trot Routine:
Start by either using a percussion massage tool like a Hypervolt or a Theragun and/or foam roll or ball to the areas/muscles that you feel are most sore. As mentioned in the video some common areas would be the feet, calves, hamstrings, quads, and glutes (see video on how to massage and foam roll these areas).
Then, after you have spent a couple of mins on each area you can stretch those areas. The stretch I showed on the video was a downward dog stretch like you would do in yoga class. This movement allows you to stretch both the calves and the hamstrings and can be performed actively or passively. If this position does not work for you, let us know and we will give you another option.
To stretch the glutes I prefer some variation of the yoga position “pigeon”. In the video, I show it on the ground but can also be performed in standing with the stretch leg on the couch or counter, depending on how tight you are.
Usually, I recommend all my runners to strengthen or facilitate the same muscles that they stretched at the end but we will not describe that today and will possibly include that in a future TT.
Hopefully, this has been helpful and like always if you have any questions please do not hesitate to reach out to us.
Click the image below to check out the video!