How To Reduce Muscular Tightness Following a Run

Here at LB Physiotherapy on Chorley New Road, Bolton, we’ve been seeing patients training for the Manchester 10K. With the race a week away, we wanted to share with you some of our knowledge and experience on how you can reduce muscular tightness following a run.

Muscular tightness is expected when training. Running causes the muscles to tighten often causing discomfort and stiffness. This discomfort and stiffness can last for up to 72 hours. When training for a run we often need to run three or sometimes four times a week, when doing so we are often running with some residual muscular tightness caused by the previous run. The tightness can cause problems when running, these problems include a reduced pace, feeling of tiredness earlier than normal and discomfort or tension when running. Ultimately running with tightness can increase the risk of injury, which is the last thing you want! 

We want to share with you some effective ways of reducing the muscular tightness to help reduce the risk of injury while training for the Manchester 10k, or any event for that matter.

Heat therapy

The use of heat following a run can help to reduce the amount of muscular tightness. Heat helps to increase blood flow and relax muscle tissue. The increase in blood flow flushes through the muscle and reduces tightness caused by the run. Heat is an easy and great way of reducing muscular tightness. We advise applying a hot water bottle or a wheat bag to the calves, hamstrings and quadriceps. You can apply the heat for up to 20 minutes on each body part, and should do this the same day after your run.

Stretching

Stretching is a great way to reduce muscular tightness. When a muscle becomes tight we feel stiff and therefore notice a reduction in range of movement. Stretching is a great way to increase flexibility and range of movement, by doing so you can reduce any muscular tightness built up from running. There are plenty of different types and ways to stretch. Research is inconclusive on the most beneficial way to stretch, we find everybody is different and some stretches suit one more than another. We advise working on a stretching routine that you feel works well for you, be that static, dynamic or PNF stretching. You should stretch your legs the same day after a run, along with the day after your run. Look out for our next blog in which we will give you some ideas on different ways for runners to stretch when training.

Epsom salt bath 

Epsom salt baths have been proven to reduce muscular tightness and help with relaxation following a run. Epsom salts are made up of sulphate and magnesium. Magnesium has been proven to stimulate nerve and muscle function, limit inflammation and improves oxygenation and blood flow through the body. By improving all the above magnesium can help to reduce the muscular tightness in your legs following a run. We advise speaking to a pharmacist about purchasing and using Epsom salts. Frequency of use is varied but we tend to find the runners we work with use them 3-4 times weekly to help with muscular tightness and fatigue.

Sports Massage

Having a sports massage on a weekly basis will help to reduce the build-up of muscular tightness from running. Sports massages help to increase blood flow, reduce inflammation and increase flexibility. As we know muscular tightness is a by-product of running, so having a sports massage is a great way of reducing the tightness in your legs helping to reduce the risk of injury.

All the above will help to reduce the muscular tightness in your legs following a run. We hope our advice helps you to complete the Manchester 10K and we wish you all the best for Sunday 19thMay. 

LB Physiotherapy is located at 13 Chorley New Road, Bolton and was founded by friends, David and Stephen. We are a Greater Manchester physio clinic that specialises in injury prevention for athletes, sports injuries and of course any aches and pains related to running. Of course, we hope that your race will be injury free but should you need any physio advice or treatment, please do not hesitate to contact us on 01204 800727.