How to Recover After a Marathon: A Physiotherapist’s Guide

Originally posted on May 25, 2025

Completing a marathon is a monumental achievement that tests your endurance, strength, and mental fortitude. But what comes after the finish line is just as important—recovery. Giving your body the care it needs post-marathon is essential to heal properly, reduce injury risk, and return to running stronger.

As physiotherapists, we often work with runners during both training and recovery phases. Here’s our comprehensive guide to help you recover the right way after a marathon.

1. Right After the Race: Active Recovery First

Once you cross the finish line, don’t come to a sudden stop. Keep walking for at least 10–15 minutes. This helps prevent blood from pooling in your legs and assists your body in flushing out lactic acid.

Tip: Drink water or an electrolyte-rich drink, and eat a small snack with protein and carbs within 30–60 minutes post-race to kickstart muscle recovery.

2. Rest, But Don’t Fully Stop

While your body needs a break, complete inactivity can slow the healing process. Aim for gentle movement the first few days:

• Short walks

• Gentle cycling

• Swimming or aqua therapy

• Light stretching or mobility work

Avoid intense workouts for at least a week unless guided by a professional.

3. Prioritize Sleep and Nutrition

Your body heals during sleep. Aim for 8–10 hours of quality sleep in the days following your marathon. Nutrition plays a vital role too. Focus on:

• Lean proteins to repair muscle damage

• Healthy fats for inflammation control

• Carbohydrates to replenish glycogen stores

• Hydration, especially if the race was hot or humid

4. Manage Soreness and Prevent Injury

It’s normal to feel sore for several days. However, distinguish between general muscle soreness and potential injuries (sharp pain, swelling, or persistent discomfort).

Try:

• Ice baths or contrast showers to reduce inflammation

• Foam rolling or massage therapy

• Compression garments to support circulation

If pain lingers beyond a few days or worsens, consult a physiotherapist.

5. Book a Post-Marathon Physiotherapy or Chiropractor Assessment

Even if you feel fine, a post-race assessment can detect imbalances or early signs of overuse injuries such as:

• Plantar fasciitis

• IT band syndrome

• Shin splints

• Patellofemoral pain

At our clinic, we perform gait analysis, soft tissue assessments, and provide customized recovery plans to support your return to training.

6. Plan Your Return to Running

A general guideline is to take one day of rest for every mile raced—so about 26 days for a marathon. This doesn’t mean zero activity, but it does mean gradually easing back into structured runs.

Start with low-intensity cross-training and build up to short, easy jogs after 7–10 days. Listen to your body. Fatigue, soreness, or reduced motivation are signs to slow down.

Final Thoughts

Recovering well from a marathon isn’t about bouncing back as quickly as possible—it’s about allowing your body to heal, rebuild, and adapt. With the right recovery strategy, you can avoid injury, improve performance, and get ready for your next race with confidence.

Need help with your post-marathon recovery? Contact us today to book a physiotherapy or chiropractor session and get a personalized plan tailored to your needs.

***Mention #marathon10 in your intake form to receive 10% off for any new clients before June 6th, 2025

Clinical vs Traditional Pilates

What is Clinical Pilates and How Does It Benefit You?

If you've ever experienced back pain, joint discomfort, or struggled to regain strength after an injury—and felt unsure where to start—Clinical Pilates could be exactly what you need. Sometimes the idea of going to the gym or jumping into group classes can feel overwhelming or even trigger flare-ups. Clinical Pilates offers a gentler, more supportive approach. Focusing on controlled, QUALITY movement to help rebalance the body, restore proper function, and build strength in functional way that feels fun, safe and sustainable.

Clinical vs standard Pilates

Clinical Pilates offers a full, individualized assessment of the whole body, performed by a physiotherapist who understands how injuries and compensations affect movement. Tailored to your specific needs, focusing on restoring healthy movement patterns, improving posture, and building core strength. Unlike traditional Pilates, Clinical Pilates includes a personalized treatment plan based on your assessment and is supervised by a trained physiotherapist to ensure exercises are safe, effective, and aligned with your rehabilitation goals.

Scientifically Proven Benefits of Clinical Pilates

1. Pain Reduction & Rehabilitation
Clinically validated for managing chronic pain, especially in the lower back.
A randomized controlled trial published in Journal of Bodywork and Movement Therapies (2014) found that patients with lumbar disc herniation experienced a 44% reduction in pain intensity after a 12-week Clinical Pilates program as well as superior long-term outcomes in functional mobility and pain management.
Source: Rydeard, R., Leger, A., Smith, D. (2014). J Bodyw Mov Ther.

2. Improved Posture & Core Strength
Pilates is well-documented for its ability to strengthen deep core muscles, which directly improves postural alignment. In one study, participants who completed 36 weeks of progressive Pilates training showed a 21% increase in rectus abdominis muscle thickness. This enhanced trunk control also reduced the risk of future spinal injury.
Source: Kloubec, J. A. (2010). Journal of Strength and Conditioning Research.

3. Enhanced Mental Well-being
A systematic review of clinical interventions showed a 31% reduction in anxiety symptoms and a 29% decrease in depressive symptoms in individuals with mild to moderate mental health disorders. These outcomes are comparable in effectiveness to first-line treatments such as cognitive-behavioral therapy (CBT).
Source: Cruz-Ferreira, A. et al. (2011). Clinical Rehabilitation Journal.

4. Increased Flexibility, Balance & Bone Health
Clinical Pilates significantly improves musculoskeletal resilience, including flexibility, proprioception, and bone density—especially in aging populations.
A 2015 study involving 41 postmenopausal women demonstrated that regular Pilates training over 24 weeks led to a statistically significant increase in lumbar spine bone mineral density, a notable decrease in pain intensity, and improved balance scores, contributing to better overall quality of life and reduced fall risk.
Source: Cancela Carral, J. M., Ayán Pérez, C. (2015). Maturitas Journal.

Getting Started

1. Consult a Physiotherapist: Schedule an initial assessment to discuss your health concerns and goals.​

2. Verify Insurance Coverage: Check with your insurance provider to confirm coverage for physiotherapy services.​

3. Commit to Regular Sessions: Consistency is key to experiencing the full benefits of Clinical Pilates.

Billing Practices

Most clinics in Calgary offer direct billing for Clinical Pilates sessions. These sessions are billed under physiotherapy benefits, making them accessible to individuals with extended health insurance coverage.

Clinical Pilates offers a holistic approach to rehabilitation and overall health. With its scientifically supported benefits and accessibility in Calgary, it's a valuable option for those seeking personalized care and improved well-being

Summer Exercise Tips

Here are some summer tips to keep you active and injury-free:

1. Stay Hydrated: Drink plenty of water, especially when exercising outdoors. Dehydration can lead to muscle cramps and fatigue.

2. Warm-Up Properly: Start with light aerobic exercises and stretching to prepare your muscles and joints for more intense activity.

3. Wear Appropriate Footwear: Choose shoes that provide good support and are suitable for the activity you’re doing to prevent injuries.

4. Use Sunscreen: Protect your skin from harmful UV rays by applying sunscreen, wearing a hat, and seeking shade when necessary.

5. Gradual Increase in Activity: If you’re starting a new exercise routine or increasing your activity level, do so gradually to avoid overuse injuries.

7. Strength Training: Incorporate strength training exercises to improve muscle strength and support your joints.

6. Listen to Your Body: Pay attention to any signs of pain or discomfort. Rest if you feel any unusual aches or pains.

8. Proper Technique: Ensure you use correct techniques and postures during physical activities to reduce the risk of injury.

9. Cooling Down: After exercising, take time to cool down with light activity and stretching to aid recovery and prevent stiffness.

10. Stay Cool: Exercise during cooler parts of the day, such as early morning or late evening, to avoid heat-related issues.

Following these tips can help you stay active and healthy throughout the summer while minimizing the risk of injuries.