Chelmsford Physio Blog
Finishing a marathon is a major physiological stressor. Recovery is not just “rest”; it is a structured process involving rehydration, glycogen restoration, tissue repair, neuromuscular reset, and smart return to training. Below are evidence-informed strategies that many endurance athletes use—aligned with what research says is most helpful for performance and health following long-duration running. 1. Rehydrate and restore electrolytes promptly Long races cause significant fluid loss through sweating and ongoing dehydration risk can impair recovery, thermoregulation, and subsequent performance. Rehydration is most effective when you replace both fluids and sodium (electrolytes), not water alone, particularly if your sweat rate is high or you experienced heavy sweating/cramping. Practical strategy: - Within the first few hours: drink fluids consistently (small-to-moderate amounts frequently). - Use an oral rehydration solution or a sports drink if you’ve been sweating heavily or your body needs sodium. Why it matters: - Water intake supports restoring plasma volume and cellular hydration. - Sodium improves fluid absorption and retention (helping you rehydrate more effectively). (See recommendations on hydration and sodium replacement in endurance settings: Baker and Jeukendrup, 2014; Rehrer, 2012)
Improve Your Parkrun - 500+ Google Reviews - Your Local Essex Physio - Riverside Leisure Centre - All Types of Physiotherapy
Groin pain is common in sport, with many possible causes. This blog explores its causes, assessment methods, and treatment strategies.
In recent years, the fitness landscape has significantly transformed, with new trends that cater to diverse athletic pursuits.
What is the Epleys Manoeuvre - 500+ Google Reviews - Your Local Essex Physio - Highly Qualified - Riverside Leisure Centre - All Types of Physiotherapy
What is BPPV - 500+ Google Reviews - Your Local Essex Physio - Highly Qualified - Riverside Leisure Centre - All Types of Physiotherapy
Benign Paroxysmal Positional Vertigo (BPPV) is a common cause of dizziness that can be both uncomfortable and disruptive.
To Stretch or Not to Stretch - 300+ Google Reviews - Your Local Essex Physio - Riverside Leisure Centre - All Types of Physiotherapy
This blog explores the benefits of tapering and its impact on marathon performance.
This blog aims to discuss some of the causes, symptoms, diagnosis, and prevention of calcaneal stress fractures in runners.
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Finishing a marathon is a major physiological stressor. Recovery is not just “rest”; it is a structured process involving rehydration, glycogen restoration, tissue repair, neuromuscular reset, and smart return to training. Below are evidence-informed strategies that many endurance athletes use—aligned with what research says is most helpful for performance and health following long-duration running. 1. Rehydrate and restore electrolytes promptly Long races cause significant fluid loss through sweating and ongoing dehydration risk can impair recovery, thermoregulation, and subsequent performance. Rehydration is most effective when you replace both fluids and sodium (electrolytes), not water alone, particularly if your sweat rate is high or you experienced heavy sweating/cramping. Practical strategy: - Within the first few hours: drink fluids consistently (small-to-moderate amounts frequently). - Use an oral rehydration solution or a sports drink if you’ve been sweating heavily or your body needs sodium. Why it matters: - Water intake supports restoring plasma volume and cellular hydration. - Sodium improves fluid absorption and retention (helping you rehydrate more effectively). (See recommendations on hydration and sodium replacement in endurance settings: Baker and Jeukendrup, 2014; Rehrer, 2012)
Improve Your Parkrun - 500+ Google Reviews - Your Local Essex Physio - Riverside Leisure Centre - All Types of Physiotherapy
Groin pain is common in sport, with many possible causes. This blog explores its causes, assessment methods, and treatment strategies.