Whether you’ve just smashed the Lane Cove Fun Run, powered through City2Surf, or you’re in full swing training for the Sydney Marathon, your recovery plan matters more than you think.
At Healthspace Lane Cove, we see runners from all backgrounds — first-timers to seasoned marathoners. One thing they all have in common? Those who prioritise recovery experience fewer injuries and perform better.
Neglect recovery, and you could end up battling common overuse injuries like hip pain, bursitis, runner’s knee, hamstring tightness, or calf strains. Here’s how to stay on track and bounce back faster with three essential recovery strategies.
1. Sleep: The Foundation of Recovery
Sleep is where your body rebuilds and restores. Deep sleep is crucial for repairing muscle tissue, regulating inflammation, and maintaining energy levels.
Not getting enough sleep increases your risk of:
- Overuse injuries
- Poor muscle recovery
- Mental fatigue and slower reaction times
Tip: Aim for 7–9 hours, especially after long training runs or event days. Need help winding down? Try light stretching, foam rolling, or magnesium before bed.
2. Nutrition: Feed Your Recovery with Protein & Whole Foods
Nutrition directly supports your ability to recover, adapt, and improve. Protein helps repair muscle damage, while carbs restore energy and help regulate cortisol after long runs.
Ideal post-run recovery meals:
- Grilled chicken with sweet potato
- Eggs and avocado on wholegrain toast
- A banana protein smoothie with nut butter
Tip: Eat within 30–60 minutes of finishing your run to reduce muscle breakdown and support repair, a great post run meal should contain both protein and carbohydrates. As a post run meal, you should aim to consume around 1-1.2g of carbohydrate per kg/bw, but protein (0.4g per kg/bw).
3. Foam Rolling: A Simple Habit That Works
Foam rolling promotes circulation, reduces muscle tightness, and helps prevent injuries like:
- ITB syndrome and runner’s knee
- Hip bursitis and glute tightness
- Tight calves and Achilles strain
Focus on:
- Quads
- Hamstrings
- Glutes
- IT bands
- Calves
Tip: Roll each area for 1–2 minutes post-run. If you’re still feeling tight or sore after a few days, hands-on care might be the next best step.
Dealing With a Running Injury? We Can Help.
If you’re struggling with hip pain, bursitis, knee pain, or recurring hamstring or calf issues, don’t push through the pain. At Healthspace Lane Cove, our experienced team offers chiropractic care and remedial massage designed to support active bodies like yours.
Our treatments can help:
- Relieve muscle tension
- Improve joint mobility and alignment
- Support tissue healing and faster recovery
- Prevent recurrence of overuse injuries
Whether you need a tune-up before your next race or help recovering from a flare-up, we’ve got your back (and hips, knees, and calves).
Book Your Recovery Appointment Today
Let our expert team at Healthspace Lane Cove help you run stronger, recover faster, and stay injury-free this season. With targeted chiropractic and massage therapy, we’ll tailor your care to your goals, training load, and recovery needs.
Book online at Healthspace Lane Cove
Learn more about our sports injury and recovery services
Explore chiropractic care or remedial massage
