The season is creeping up on us very quick!!! So as we will begin getting into harder workouts, I want to share with you some information about rehabbing  information for your body, specifically your legs!


  • Warm Down Properly: The minimum warm down acceptable is 1 mile/walk or jog off and on for 5-10 min. Prefereed after a hard workout or race is 2 miles/easy jog 10 min.
  • Drain Legs: By putting them up on the wall at a 45 degree angle. Maintain Position for 15-30 minutes.


  • ICE BATH: Recommended within a couple of hours after finishing the hard run. If ice bath IS NOT AVAILABLE A COLD IMMERSION LIKE a outdoor pool will have cold temperature water. Ice Bath temperature is recommended as 45-550 degrees. Immersion up past your waist for a minimum time of 10 minutes Not to exceed 15 minutes.
  • SMOOTHIE or HIGH CARB MEAL: Preferably within 30 minutes not to exceed 60 minutes post workout.


  • MASSAGE: Leg massage for 10-15 minutes a leg. Gentle but firm, ankle to your butt. One direction only seems to work well. BUT if you have a good massage therapist who knows whats best allow them to do their job.
  • SLEEP: The best sleep is a solid 9 hours uninterrupted sleep. If this is not possible then 8 hours.

About JAlford

Spring Hill Cross Country & Track
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