Shop 4 & 5
16 Maroubra Road
Maroubra, 2035 NSW
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(02) 9314 3888
Opening Hours
Mon - Friday: 7am - 7pm
Sat: 8am - 1pm

Congrats on finishing your half marathon. Here is some essential advice on what to do next

Post Marathon Recovery!

Congratulations on finishing your half marathon! It’s a huge achievement! In order to maximise on all your hard work, here is some advice on what to do next…

1) Don’t stop! Although the temptation is to cross the finish line and collapse (while you kiss the ground!), try keep moving. After running for the last few hours, your muscles and your heart need time to adjust to your change in activity. That walk to the car will actually do you good!

2) Have something light to eat, and eat again later. If it’s been hot, be sure to rehydrate adequately as well. Running a marathon will deplete your body’s resources, so it’s important to refuel!

3) Cool down! As lovely as the idea of a nice warm bath might be, a quick jump in the pool or a cold shower can help reduce inflammation and help in your recovery. Compression leggings may also help.

4) Rest! Although the temptation might be to “maximise on your training ” and get out there again quickly, the marathon will have taken a huge toll on your body. You won’t lose fitness in resting for a few days, but returning to running too soon could result in an injury. One rule of thumb is your body takes a day per mile to recover. That means after a marathon, give yourself 26 days before pushing yourself again!

5) Use this time to sort out any problems you may have experienced during your training or the race itself. Have a massage or see a physiotherapist to help sort any niggling injuries. Focus on doing some core strengthening or stretches. Maybe do some  cross training  like cycling or swimming, which will keep you fit without pounding your body!

How To Prevent Neck & Back Pain. What Every New Mum Should Know..

Avoiding The Common Problems That Cause Neck And Back Pain For A New Mum

As a new mum, you may be vulnerable to experiencing low back, pelvic or neck pain.  Your body is still trying to recover from the changes it went through during your pregnancy.  These changes include fluid retention, ligament laxity, weight gain, changes to your centre of gravity and overstretching and shortening of postural muscles.

Up to 12 weeks after you have given birth you may continue to be at risk of joint hypermobility and ligament laxity due to the influence of hormones on your ligaments and connective tissue.

Tight neck and shoulder muscles and overstretched abdominal muscles combined with poor posture, interrupted sleep and increased lifting, loading and repetitive activities may put you at risk for developing neck and back problems.

Here are a few tips to help you prevent these issues from occurring:

When breastfeeding:

  • Always make sure you are sitting in a good supportive chair.
  • Make sure your back is supported.
  • Support your elbows on arm-rests or a pillow.
  • Maintain a neutral spine position for your neck and upper back while feeding.  Don’t bend your neck for prolonged periods. You could take regular breaks by looking at your baby’s reflection in the mirror.
  • Use a footrest if your feet don’t touch the ground.
  • Always look after your posture, especially during night feeding when you are exhausted.  Feeding in side lying may help.

When bathing your baby:

  • Look after your back and neck by kneeling rather than bending over the bath.
  • If you are using a portable baby bath, ensure that it is the correct height for you.
  • Use bath chairs to support your baby.

Most important of all, look after your mind and body by sleeping when the baby sleeps. Give yourself time to do exercise and stretches.  Your physiotherapist can advise you on the best exercises to do and help you with your posture.

Happy Mothers Day from the team at Maroubra Road Physiotherapy.