The first thing most runners do (or should do) after a long run is stretch, followed by a soak in the tub and keeping their legs up for the rest of the day. While we love the runner’s high we get from distance runs, we don’t love the soreness we feel in our calves, quads and IT bands. When our team trains for half or full marathons or any long-distance race, we have to find ways to relieve our muscles, particularly leading up to the race. If you’ve been babying an ailing arm/leg/calf, etc., the following seven picks are worth a try, with the caveat that what works for one exercise enthusiast or newbie doesn’t necessarily work for another.
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Cooling sprays like Biofreeze are a case in point; some say they work, others don’t buy it. If you fall into the latter group, you can try things like massage, acupuncture and plain old sleep to relieve muscle pain. “The best thing for me has been ice cold water,” says Dylan DiBona, the Director Sportif at Mission Cycling / San Francisco, who often travels to the French Alps for a week of cycling. “There’s a glacial run-off stream that runs by our chalet in France and nothing I’ve tried has ever worked better than that ice water. It’s difficult to sit in — almost burns as you ease into it. And you can only be in there for a few minutes before you have to get out. But it does the trick. You wake up feeling so much better — flexible, relaxed and ready to go at it again.”
If all else fails, there’s always the option to sweat it out. “People have masked muscle soreness with icy/hot, Bengay, or Biofreeze, but it just masks the symptoms… it’s called the Gate Theory,” says David Reavy, PT and founder of React Physical Therapy. He recommends to just keep moving when you’re sore. “A light workout will make 50 percent of your soreness go away. You won’t want to do it, but you will appreciate the aftereffects.”
Disclaimer: Please note that Gear Patrol is not providing medical advice, diagnosis or treatment. All the information below is not intended as a substitute for medical advice. We highly recommend you see a healthcare professional before starting a new regimen.
Arctic Ice Analgesic Gel
Zack Nagle of TrueForm Runner on NEOU App swears by Arctic Ice. “Sometimes nothing works better than a classic,” Nagle says. The easy-to-apply gel helps with minor aches and pains. “I can wear it under my gear during training or sports,” Nagle says. And, as a bonus, it never gets your clothes greasy.
