Y Doc MacLean C

We’re with you all the way with running’s aches and pains . . .

The Clinic at Hampden will have one of its busiest weeks of the year following this weekend’s Great Scottish Run with many of the thousands of runners looking for help with everything from a massage to blisters, muscle tears and those aches and pains that just won’t go away.

So what have you done to your body during the hours running around the streets of Glasgow? For regular runners, whose bodies are used to running these distances there may be little in the way of after effects. For the majority of fun-runners, especially those running a 10K for the first time, the aches and pains may take a few days to settle. During exercise our muscles suffer repeated small amounts of damage – these “micro-tears” are the result of the repeated pounding on the hard surface throught the race. Add cramp to this and you can appreciated why your legs still ache. Muscle soreness can be eased by massage but remember this should be gentle initially to allow the muscle damage to heal.

Blisters are most common on the toes and soles of the feet and are usually due to friction. Most runners are well aware of the need to have good shoes, which are well “broken in”. Try not to burst blisters – keep them clean and covered to prevent secondary infection. Next time make sure that your feet are well lubricated to avoid blisters. Jogger’s nipple, like blisters, is caused by repeated friction.

Problems with dehydration and the need for post-race refuelling are less common in a 10K that the longer distances of marathons or half-marathons. Plan carefully to avoid running on empty.

The good news is that our body stores of Glycogen – our main energy source during a long run – lasts 1½ to 2 hours, just enough to see us through a 10K race. These stores need to be replenished after the race, often forgotten in the euphoria of making it to the finish. Dehydration may have made you a bit dizzy or light-headed by the end of the race but will quickly reverse with adequate fluid replacement.

The good news is that most of the muscle stiffness will settle over the next few days. Injury is not uncommon during and after such a race so if things don’t settle then see a good sports physio for advice and treatment.

The most important thing to do after an effort such as Sunday’s run is to go home, relax with your feet up and get looked after by the family. Have a great run everybody.

To contact the Hampden Sports Clinic call 0141 616 6161 or visit hampdensportsclinic.com