3. Post-Run Recovery Techniques
Once a run is complete, the feet need for particular care to encourage recuperation and avoid possible problems. Especially following long or strong runs, start with a little cool-down massage using ice or cold therapy tools for the first ten to fifteen minutes. This helps lower swelling and inflammation. To target any particular areas of tension, follow the cold therapy with deeper tissue work with your thumbs or massage implements. Working from the heel towards the toe in long, strong strokes, concentrate on the plantar fascia. Pay especially close attention to the arch and ball of the foot; runners often feel most tired here. To help remove any gathered fluid, circle motions around the ankle bones. Each foot should get 15 to 20 minutes for the post-run massage, which will give ample time to properly treat all areas of worry. Spend this time also evaluating any possible problems that would call for professional treatment or further attention.
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