As any experienced runner will attest, what happens after you cross the finish line is just as important as the race itself — especially if you have chronic neck, back or shoulder pain. Your body needs time to rest and recover before you can hit the track again. To prevent a flare-up after your next race, the specialists at iSpine Pain Physicians in the Twin Cities recommend taking the following precautions.

A Runner’s Guide to Post-Marathon Pain

1. Keep Moving

Immediately after crossing the finish line, your instinct might be to stop and sit down. According to iSpine’s back pain specialists, you should avoid this temptation. Instead, walk slowly around the finish area for 10 minutes. Then, do a few stretches. This cooldown will help your body eliminate lactic acid and circulate oxygenated blood, thus preventing soreness.   

2. Take a Soak

A cool shower will also relax your tired muscles. For added chronic pain relief, draw a lukewarm bath and fill it with Epsom salts. This treatment will not only soothe any neck, back or shoulder pain but also relieve mental stress left over after the race.    

3. Eat Up

Once you get home, you should also eat a high-carb, protein-rich meal such as pasta or rice with lean meat. Carbs are easily converted into energy, which you’ll need plenty of after an intense workout. Protein, on the other hand, allows your muscles to recover and grow, making you less vulnerable to injury as well as neck, back and shoulder pain.   

4. Get Some Rest

Sleep provides chronic pain relief regardless of whether you’ve just run a marathon. It gives your muscles time to recover and decreases your overall pain sensitivity. So, when you wake up, you’ll be ready to tackle the day ahead.

5. Consult a Specialist

If you feel significant discomfort at any point during your post-race recovery, consult a medical professional. They will not only diagnose and treat any wounds or strains you acquired while running, but they will also give you tips on how to prevent injuries during your next marathon.  

If you have chronic neck, back or shoulder pain, these tips will help you minimize any post-race discomfort, so you can make a quick recovery. For more on iSpine Pain Physicians and their chronic pain relief options, visit them online. To schedule an appointment with one of their esteemed specialists, call (763) 201-8191.