Working Out the Kinks: How to Recover

By Dr. Aaron Case BSc, DC (May 2008)

Running, especially over long distances, requires a great deal of recovery. After my second marathon, I could not walk off a small curb for four days without my legs buckling due to damaged muscles (quadriceps). Waiting patiently behind baby strollers for the next available sidewalk ramp was very humbling. This experience made me ask myself, Why does running require so much recovery? Does recovery just take time? How can I recover quicker and easier from racing and running?

Why does running require so much recovery?

Although it may seem counterintuitive, physical improvements to your muscles and cardiovascular system do not occur while running. Improvements occur between runs, following the stimulus of running. In other words, if you don’t give enough time to repair after a run, you will actually get slower and eventually injure yourself.

When we run longer, steeper, or faster than usual, microtears (small rips) occur in our muscles (as well as other metabolic byproducts, resulting in soreness and dysfunction), accelerated by the impact of running. This damage is a good thing because it forces our bodies to repair with more tolerance of speed and endurance for the next run (very specific to the running stimulus). Enough rest, proper nutrition and hydration, and simply time between runs are essential. However, time is not always enough.

Does recovery just take time?

Not always; if a muscle gets too tight or irritated, adhesions and scar tissue (restrictions) start to develop as a way to protect against the problem. These restrictions will likely remain in the body until they are removed. Typically, time and stretching cannot remove them once they develop in significant amounts. However, there are recovery techniques that can help remove these restrictions and enhance recovery. Each recovery technique has unique characteristics. There are many other effective techniques that will not be discussed here, and their omission in no way discounts their effectiveness.

How can I recover more quickly and easily from racing and running?

1) Active Release Techniques® (ART)® and sports massage

Depending on your goal as a runner, both ART® and sports massage are effective. When larger muscle groups are sore or fatigued on both sides of the body, I find sports massage the better choice for overall recovery. For a specific increase in flexibility, range of motion of muscle groups, or specific injuries/pains, the specificity of ART® may be the better option. ART® is usually performed by a chiropractor who can also check if joint restrictions are part of the injury or limitation. For either an ART® Provider or a Sports Massage therapist, an in-depth understanding of running biomechanics is important for the most effective and comprehensive treatment.

Active Release Technique (ART)®

  • Description: Removal of overuse adhesions and injuries involving muscles, tendons, ligaments and nerves.
  • General Claims: Extremely specific treatment of overuse injuries, range of motion or postural strain. Also used for performance enhancement.
  • The reality: Higher cost (typically covered by extended health). Practitioner should have in-depth understanding of running biomechanics.
  • Recommendation of Use: Treatments: Typically 4─8 treatments to resolve running injury. Tune-ups: every 2─6 weeks depending on training intensity and pre/post run event. Not intended for general soreness

Sports Massage

  • Description: Includes several methods of massage specific to sport preparation and recovery
  • General Claims: Injury prevention, improved recovery and specific treatments
  • The reality: Higher cost (typically covered by extended health). Practitioner should have in depth understanding of running biomechanics.
  • Recommendation of Use: Treatments: Frequency varies for injury prevention or treatment. Tune-ups: ideally every 2─6 weeks depending on training intensity and pre-/post-run event
  • Registered Massage Therapy (RMT)
2) The TravelRoller™, Foam Roller and Yamuna Body Rolling™

The TravelRoller™, the foam roller, and Yamuna body rolling™ have the advantage of cost, portability, and convenience. Although these recovery methods are not intended to treat advanced or persistent pain or injuries, they are excellent options for regular tightness, aches, and general recovery.

Yamuna Body Rolling™

The advantage of Yamuna Body Rolling™ is that classes are available (see Web site for locations) and led by trained instructors. Although the equipment can also be bought separately, classes are a great place to start considering the complexity of some muscles groups and anatomy in general. Keep in mind that although an object can never replace the feel and skill of an ART® or sports massage therapist, Yamuna Body Rolling™ comes very close.

  • Description: Run the ball the along the course of the muscle, tendon, or bone. Consists of routines using 15─25 cm balls.
  • General Claims: Optimizes range of motion,  reeducates muscles and stimulates bone.
  • The reality: May be difficult for runner to initially isolate specific areas. Classes are suggested.
  • Recommendation of Use: Usage: Anytime/as needed. Sore or tight areas.

The Foam Roller

The advantage of The Foam Roller is its simplicity. The foam roller does not isolate bones, tendons, muscles, or acupressure points as specifically as Yamuna Body Rolling™ or the TravelRoller™. Consequently, the foam roller seems to have the quickest learning curve for runners. Furthermore, the foam roller is large and relatively soft and therefore may be less likely to irritate specific areas where nerves and blood vessels are closer to the body’s surface. For large muscle groups, such as in the legs of a runner, the foam roller is very effective.

  • Description: Running muscles rolled over the foam roller.
  • General Claims: Releases tight muscles (myofascial release), improves recovery and injury prevention.
  • The reality: Better for larger muscle (vs. small) due to large size of roller. Not likely to cause specific irritation.
  • Recommendation of Use: Usage: Anytime/as needed. Sore or tight areas.
  • Product location: Running Room, Fitness Town

TravelRoller™

As the name suggests, the TravelRoller™ includes three balls of varying hardness that fit inside the roller and are therefore very compact, durable, and portable. Although the TravelRoller™ puts a very advanced healing system (acupressure) into the hands of a runner, the practical advice of putting pressure and massaging hard-to-reach areas (back, etc.) with this quality product for full-body recovery is very sound.

  • Description: Involves acupressure points and education. Includes three balls of varying density and a roller on which the body is pressed/roller.
  • General Claims: Release muscular tension, promote the circulation of blood and promotes “body’s life force to aid healing”.
  • The reality: Easy to follow general guidelines. May be difficult for runner to initially isolate acupressure points.
  • Recommendation of Use: Usage: Anytime/as needed. Sore or tight areas.

Summary

Everyone has a unique running program and recovery ability. Therefore, however you decide to complement your running, remember that what works for another runner may not work for you. In other words, experiment and try not to feel overwhelmed with all of the options. After all, running should be an uplifting and fun activity. Running should not be burdened by a rigid schedule or excessive thought; this is what we are running to escape!