The Austin sports medicine doctors at Medicine in Motion know firsthand what a marathon or long race can do to the body, so they've compiled a list of tips for post-race recovery.

Austin, Texas (PRWEB) February 05, 2013

1. Dont sit. Walk around for a few minutes to bring the heart rate down slowly and to avoid the risk of blood pooling in the legs.

2. Dry clothes. Once the body starts to slow down, those wet running clothes will start to feel uncomfortable and maybe give the chills. Change into something warm and soft. Also put on another pair of shoes that provide plenty of support.

3. Assess your pain levels. If in a lot of pain or just not feeling quite right, head to the medical tent immediately.

4. Drink. A combination of water and sports drinks will help replenish lost fluids, sodium and electrolytes.

5. Eat carbohydrates and proteins. Muscles need help repairing themselves after an intense run. A 3 to 1 ratio of carbs to protein can do the most good within 30 minutes after the event. The right balance of food can also help minimize sore muscles and stiffness.

6. Stretch. After a run, muscles are still warm and flexible theres no better time for a stretch just dont overdo it!

7. Avoid ibuprofen. Dont take anti-inflammatories immediately after the race if not well hydrated, they could damage the kidneys. Wait a few hours until the water has had a chance to rehydrate your system.

8. Ice packs/ice bath. An ice bath is an ideal way to reduce inflammation after a long run. If that doesnt sound appealing, opt for ice packs on the spots that are the sorest.

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Austin Sports Medicine: Post-Race Recovery Tips from Medicine in Motion