Some people spend their whole lives trying to figure out what they want to do “when they grow up”. Others tend to have a gut feeling from a young age which path is right for them. When Dr. Anna Occhiuzzi-Flynn joined Tuck Chiropractic’s Botetourt Clinic last year, we got to hear how she decided at a young age that finding natural ways of healing through lifestyle and nutrition were the way to go. As her career developed, she wanted to find a way to help people heal through natural means and fell into chiropractic care through her network of peers. By fell into, we mean fell in love with it!
“A lot of people think that chiropractic care is only for back pain. While that’s a big part of it, it’s so much more than that,” says Dr. Flynn, passionately. “It’s an overall health that you gain, a lot of people come without pain symptoms just to be healthy and stay healthy.”
Dr. Flynn kicked off her chiropractic career in the San Francisco Bay area where she practiced for 15 years. As her young children began to grow, she wanted to give them a lifestyle at a slower pace, so they packed up and moved to the Blue Ridge Mountains of Botetourt, Virginia. After opening her own practice in Rocky Mount, VA, Dr. Flynn decided to sell the practice so she could focus on raising her children. Now that her kids are grown and her “nest” is empty, chiropractic care called to Dr. Flynn, once again.
“My job is very rewarding. To be able to help people every day is just unbelievable!” says Dr. Flynn. “The results that we get every day is truly a blessing. When you see people who have suffered from debilitating issues their whole lives and start to see their lives change when we treat them, it’s so rewarding.”
We were thrilled to have Dr. Flynn bring her years of expertise to serve our patients at our Botetourt Clinic. For Dr. Flynn, this is her first experience working for a larger practice. She really appreciates the opportunity to be able to have a laser focus on helping her patients find a better lifestyle and the support system that comes with a practice made up of 9 locations and 17 doctors.
“We have a great support system. You can always call on someone if you’re not getting the results you want or want to collaborate on finding a solution,” says Dr. Flynn.
Dr. Flynn also enjoys the wide variety of patients she gets to treat at the clinic. Because of the clinic’s proximity to William Byrd and Lord Botetourt. She has the opportunity to work with a lot of the high school athletes to help them avoid and heal from injuries. Sometimes, she even makes it out to the games to watch them!
Aside from attending her patients’ games, Dr. Flynn stays active outside and in her community. She is highly involved with the Botetourt Chamber of Commerce, loves representing Tuck Chiropractic Clinics at health and wellness fairs, and taking advantage of the natural amenities that Southwest Virginia has to offer! Biking, skiing, and kayaking are just a few of her favorites!


 
 
 
 
 

The average workweek of 40 hours per week equates to almost 24% of your year is spent at your office or place of work. If you are spending a quarter of your year in the workplace, it becomes important that said place is not wearing on your mental and physical health. Let’s look deeper into how you can better care for your body and mind while at work.

Keep Moving

Stretching, in general, is important for the muscles in your body. Stretching becomes very important when you are at work if you are sedentary for a long amount of time. Neck and back problems are most commonly associated with long periods of sitting. Sitting puts a lot of pressure on backs which can lead to back muscle pain. The disks in your back that are meant to expand and contract with movement, become compressed which causes them to lose flexibility over time. Avoiding long periods of sitting will help prevent lower back pain.
Hip problems are also a side effect of sitting for long periods of time. Sitting causes your hips to tense up and limits their range of motion. The decrease of hip mobility is one of the leading cause of elderly falls. It is strongly advised to take regular breaks in your workday to stretch the muscles you are straining or completely not using.
There are hundreds of simple office stretches you can do to counteract the side effects of prolonged sitting. Here are some of our favorites.

Create a Mental Safe Space

Your desk may be contributing to your work rut without you even knowing. You might find yourself distracted by clutter that you haven’t had a chance to clean up. You may also be feeling a little uninspired by your sterile surroundings. What does the science say about how your workspace affects your mood?
The data is split. It’s been repeatedly said that a clean desk sets us up for better organization and increased productivity. However, creative geniuses have been known to be extremely messy. Researchers at the University of Minnesota conducted a study about work surroundings that focused on unique uses for ping pong balls that found, “Participants in the messy room generated the same number of ideas for new uses as their clean-room counterparts. But their ideas were rated as more interesting and creative when evaluated by impartial judges”.
Your best results will depend on your preference. Naturally organized individuals find clutter and mess to be distracting and stress inducing. Not so organized folks tend to produce better ideas in an environment that isn’t so tidy. The point, however, is to be sure you are doing the method that best suits your personality. There is no benefit in trying to fit the standards of others as this will most likely leave you feeling uncreative or mentally stressed.

Be Aware of Office “Health” Trends

Trending in offices everywhere is the concept of a standing desk. These seem like the answer to the prayers of many individuals who suffer from lower back pain after a day at the office. Well once again, the science is split. Sitting for more than 6 hours a day has significant negative health associations, but so does working at a standing desk for the same amount of time.
Dr. Peter Ottone, a chiropractor from New Jersey, told Business Insider that “weight gain and carpal tunnel syndrome as well as shoulder, back, and neck pain are all conditions that can be affected by standing and sitting”.
The conclusions for the standing desk should be to do what’s comfortable for you. A good suggestion would be to sit when you feel yourself getting tired and distracted by the fact that your standing. On the flip side, be sure to get up and stretch your legs and get some work done that doesn’t require you to be completely sedentary.

Do a Little Research

The best way to keep your workspace health friendly? Stay informed. If you are feeling the physical or mental strain at work, look to sources that will keep you up to date on ways help make your work day pleasant. Don’t ignore what your mind or body is telling you. Mental and physical health are key to being the most productive and happy YOU!

Dr. Tiffany Grace and the Rocky Mount Clinic staff are excited to share that they are now operating out of a new facility in Rocky Mount, VA. After years at their current location, the Rocky Mount practice has relocated this week to a location that we feel will be more convenient and offer better accessibility for all of the patients they serve.
Located on the lower level of 490 South Main Street, just below Carilion Franklin Memorial Hospital in Rocky Mount. It is in the same building as Carilion Pediatrics. The new facility is more modern, with plenty of room for us to provide the top quality care that our patients depend on.

“We are very excited for Dr. Grace to have the opportunity to continue to serve her patients with the highest level of care possible in an even better environment,” says Dr. Ray Tuck, President of Tuck Chiropractic.
Dr. Grace, who has been practicing at the Tuck Clinic in Rocky Mount since 2007, plans to continue to serve patients without an interruption of service during normal clinic hours.
“We are very excited to be opening in our new location which will enable us to better serve our amazing patients in a very accessible and modern location. We are looking forward to seeing all of our wonderful existing patients and are looking forward to serving many new ones!” says Dr. Grace
To schedule an appointment with Dr. Grace, please call 540-483-4444.

We all know how fussy a newborn can be. We also know how hard it can be to get to the root of whatever is ailing them since they’re unable to speak. In January, Jessica White was facing a similar issue with her two and a half-month-old son, Cohen. He was suffering from colic, gastrointestinal issues, and limited range of motion in his neck. After spending some time talking to friends and researching through Facebook Mom Groups, she decided the best route to find relief for her son would be to visit the chiropractor.

Finding Relief Through Pediatric Adjustments

Jessica called upon Dr. Brooke at the Fairlawn Clinic to help her find relief for Cohen – keeping it all in the family, as her mother has been seeing Dr. Brooke for low back pain for quite some time.
“I was able to fill out my paperwork ahead of time which is really nice,” Jessica shares about her very first visit. “Amber checked us in an explained what Dr. Brooke would be doing and made us feel really comfortable.”
For their first visit, Dr. Brooke took more time discussing Cohen’s issues, answering any concerns, and explaining what types of adjustments he would be doing to help ease Jessica’s concerns. He even provided a point of comparison for how softly he would be adjusting baby Cohen – less pressure than what you use to burp a baby. The doctors at Tuck Clinic realize the importance of this element of a patients’ first visit. It can make or break the experience, so we like to assure our patients that they’re in good hands.
After several adjustments during the first visit, Jessica could notice a major change immediately. “After the first time, he was a completely different baby,” she recalls. “He was able to move his head to one side after the first adjustment. When we went a week later, he had a complete range of motion back in his neck and wasn’t nearly as fussy as he had been.”

Returning to a Bouncing Baby

Over the next few weeks, Cohen would show great improvement in his range of motion, colic, and digestive issues. He now only goes to see Dr. Brooke on a maintenance schedule to assure that he continues to grow into a happy, healthy 6-month-old! Dr. Brooke was even able to help Jessica monitor his recovery from the flu at 3 months old by continually checking his lymph nodes.
Jessica and Cohen’s experience has been such a success that she even made an appointment for herself to get Dr. Brooke’s help with her lower back pain! When asked what advice she’d give to a mother considering taking her child or even someone considering going themselves, Jessica recommended that they come prepared to quiz Dr. Brooke with plenty of questions if they have concerns.
“Dr. Brooke is very relaxed and makes you feel comfortable as he explains everything to you thoroughly. He won’t push you forward with anything you feel uncomfortable with,” she added.
No matter what age or ailment, chiropractic care can provide relief through non-invasive, natural means. Often times, our patients are surprised that what starts as a low back pain visit, can lead to a regular schedule of wellness checkups for the whole body.

So many people spend long days at work sitting – 86% of Americans to be exact – that there’s a non-profit organization centered around getting desk workers to stand up! According to JustStand.org, claims that people spend an average of 12 hours sitting each day!
Sitting is often a major contributor to back pain. When we’re focused on the task at hand and often working on a computer, we tend to hunch over and put pressure on our lower back. While it’s important to get up and walk around about once an hour to get your heart rate going, it can also be helpful to get a little stretching in! You can take care of your daily stretch session right at your desk with these moves:

Neck Stretches

Neck Rolls are one of the easiest stretches you can do! The trick is to move slowly to make sure you aren’t putting too much fast pressure on your cervical spine. Slowly lower your ear to your shoulder. Hold here for a deeper stretch or continue to lower your chin down and across to your other shoulder. Reverse and repeat!

The Neck Grabber is a great way to open up the back of your neck, trapezius muscles, and between your shoulder blades. Lace your fingers and place your hands so that the bottom of your index finger rests where your skull meets your spine with your thumbs loosely on your neck. As you lower your chin to your chest, bring your elbows towards one another in front of your face and hold. As a counter stretch, you can then raise your chin up, open up your arms and shoulders, and push your chest out. Move back and forth between positions as desired.

Shoulders & Upper Back

Over the Head stretch will loosen up those hunched over shoulders and relieve pressure from the lower back. Simply interlace your fingers with your palms facing upwards and outstretch your arms! If you pretend your arms and head are attached to a puppet’s string, you can stretch even further.

Eagle Arms are a great way to stretch out between your shoulder blades. With your arms straight, cross your arms over one another. Then, bend at the elbows to bring your arms to 90 degrees. The back of your hands should be facing one another. For a deeper stretch, you can twist your arms at the wrist to bring your hands into a prayer position. Once you’re here, you can move your elbows up and down to really work your upper back and shoulders!

Low Back Stretches

Sitting Pigeon and Knee Ups are a great way to let some pressure off of your lower back and loosen up your Iliotibial band that can impact symptoms of sciatica. For knee ups, all you have to do is sit with your back flush to your chair and your feet flat on the ground. Simply raise one knee up towards your chest while maintaining your posture. You can use your arms or hands to hook under your thigh or knee if needed.
To take this another step further into the pigeon, just rest your foot or ankle across on your other knee. Leaning forward with a straight back can intensify the stretch in your lower back if needed.
A Seated Twist can ultimately stretch your entire back if your flexibility allows. With your feet firmly planted on the ground, use the arms of your chair as leverage to pull your body around. Wait until your shoulders are turned as much as possible before extending the stretch through your neck and head. It’s important to maintain your posture during this stretch to get the full effect.

Bonus Stretch: Wrists and Hands

Carpal tunnel and tendonitis are common results of working with a mouse and keyboard for extended periods of time. These little exercises can loosen up the tendons that tighten up from repetitive work.
Wrist extensions can stretch out the four tendons in your wrist easily. Stretch your arm out in front of you with your palms facing upward. You can use the edge of your desk or your other hand to pull your fingers downward towards a 90-degree angle.
Prayer Hands is another way to achieve the same stretch by using your hands as leverage against one another. To extend the effects of this stretch, you can fan out your fingers and pull them back together to work the carpal bones.

As a leader in both chiropractic and greater medical communities, Dr. Tuck spends his time beyond the clinic walls collaborating with other leaders in the industry and advocating for the continual improvement of conservative care methods. Over the next few weeks, his roles on the Board of Governors for the American Chiropractic Association and on the Virginia Board of Medicine will take him to some of the biggest meetings in the biz! Here’s what’s on his itinerary:

Federation of State Medical Boards Annual Meeting

As a member of the Governor-appointed Virginia Board of Medicine, Dr. Tuck will be representing Virginia at the Federation of State Medical Boards Annual Meeting, aimed at bringing leaders in the nation’s medical regulatory community together for three days of intensive program surrounding making connections across areas of expertise and exploring new initiatives in the overall medical industry.
Dr. Tuck will be participating in the day-long annual meeting where members of Administrators in Medicine (AIM), the National Organization for State Medical & Osteopathic Board Executives, will convene to discuss various plans of action for the coming year across the medical industry. One of the many focuses will be on working together to find constructive solutions to the ongoing opioid crisis through collaborative, conservative care.

Canadian Chiropractic Association Meets with ACA

Members of the leadership of the American Chiropractic Association will be traveling to Calgary in Alberta, Canada to meet with the Canadian Chiropractic Association to collaborate on initiatives across country lines. This meeting will serve as an exchange of ideas on a range of topics in the chiropractic industry including collaborative care with the larger healthcare community and working to support the efforts to reduce opioid addiction in pain patients.

Federation of Chiropractic Licensing Boards Annual Conference

After a quick break and a birthday celebration on April 30, (Happy Birthday Dr. Tuck!) Dallas, Texas is on the horizon for the annual conference for the nation’s Chiropractic Licensing Boards. Dr. Tuck will speak on a panel session to provide an “Update on the Profession” where, as a member of ACA Board of Governors, he will have the opportunity to highlight their latest initiatives in collaborative care. As an attendee, Dr. Tuck will have the opportunity to sit in on a wide variety of programs focusing on different elements of the chiropractic industry.
It takes a lot of time and energy to passionately advocate for the chiropractic profession, but Dr. Tuck does it with a smile on his face. We and so many of those who have been helped by chiropractic care are so very thankful for the work he does!

Prior to taking over the Fairlawn Clinic in Radford, Dr. Brooke served patients at our Blacksburg Location. When it came time to move, many patients follow Dr. Brooke to continue their care with a doctor they know and love. Sandra Schiavo is one of those patients.

Finding Relief in a New Town

“I was referred [to Tuck Clinic] by a long time friend,” says Sandra. “It was just luck of the draw that I got Dr. Brooke. He’s the closest thing to my doctor from back in San Diego, so I’m not giving that up!”
Sandra is a retired Navy veteran who, after almost 27 years of service, packed up and moved back to Southwest Virginia where she had attended college at Virginia Tech as a young adult. She’s been seeing Dr. Brooke ever since she arrived about a year and a half ago for her neck, shoulder, and upper back pain.
Sandra was born with what she refers to as “a crazy spine”, so she is no stranger to back problems. With spinal issues in the cervical part of her neck, she had spent years visiting the chiropractor before deciding to get surgery. While chiropractic care can often help patients avoid surgery, Sandra was in danger of her spinal issues causing her to lose the use of her legs.
The surgery was unavoidable and successfully relieved her spinal cord from the pressure of her spine issues, but still wasn’t able to provide her with complete relief. She has continued to see the chiropractor to help her manage her pain and plans to continue to do so as a lifestyle choice. A choice to feel better and live better.
“I have issues with range of motion, but as soon as I step out of the office after an adjustment, I feel better,” says Sandra. “If I’m doing any traveling and happen to miss an appointment, I can definitely feel it.”

Feel Better to Live Better

Though she is primarily finding relief from her pain, Sandra looks at her weekly sessions with Dr. Brooke as a lifestyle choice. She’s choosing to feel better day to day by supplementing her active and healthy lifestyle with a little extra TLC, because “you can’t fight gravity” no matter how much you work out!
When asked what advice she would give to patients who are considering chiropractic care, Sandra encourages people to keep an open mind:
“It isn’t your traditional western medicine and it’s not always going to be a quick fix,” says Sandra, adding that it could be part of a general wellness routine to keep pain at bay.
She also notes that it’s important to realize everyone’s experience will be different. While her spinal issues were a result of the actual structure of her spine, others may just be battling the normal wear and tear. They won’t necessarily have to go as frequently as she chooses to.
Above all else, she recommends that you go see Dr. Brooke if it’s convenient to you!
“I come in every week and he asks me how I’m doing. Sometimes I’ll have issues with my low back or even my achilles tendon and I can tell he truly listens to me and my needs. He will make those adjustments on the spot to take care of your needs on that particular day instead of doing the normal routine,” says Sandra. “And Amber at the front desk is just a sweet as she could be and is very accommodating.”

While most of our patients come to see us in search of relief for their low back pain, we see it as our duty to utilize visits as an opportunity to dive deeper to see if there are other ways we can help them live a better life. Often times, we discover that treating some of their aches and pains can actually provide relief in other areas of their body as well. From sciatica to sinus pain, chiropractors have a deep understanding of how the musculoskeletal system works closely with the nervous system to trigger sensation, including pain and pressure, throughout the body. One of the lesser known treatments is adjustments focused on relieving sinus pressure from sickness or allergies.

Battling Allergy Season with Chiropractic Adjustments

A common cause of sinus pressure and pain is the common cold or allergies, causing what is known as sinusitis. This is a result of the tissue lining in your sinus cavities becoming inflamed and blocking drainage of mucus and pollutants, increasing pressure, clogging nasal passages, and sometimes inciting swelling in the face and eyes. This build-up of fluid that can cause intense pressure in the sinus pathways of the face.
While many people turn to cold or allergy medication to relieve the symptoms, a chiropractic adjustment of specific bones in the face, neck, and back could provide relief to the cause, and in turn the symptoms. It can also be seen as a preventative therapy to keep things moving in your sinuses before they get backed up. By leveraging the musculoskeletal system’s communication with the nervous system, the nervous system can then stimulate the immune system that controls the body’s reaction to outside elements like pollen, ragweed, and germs.

What to Expect

Whether you’re already a chiropractic patient or are trying it for the first time, the doctor will want to get to know your sinus issues, specifically. You will likely have to answer questions that can lead to the root cause of the issue, whether it be allergies, a deviated septum, or simply a common cold and possibly receive an X-ray to help discover possible misalignments.

Chiropractic Manipulation

Most likely, your chiropractor will perform a hands-on chiropractic manipulation in the sinus areas of your facial region, behind your ears, or the vertebrae in your neck that can influence the muscles in your face to encourage the relief of pressure to the sinuses and allow drainage.

Activator Method

Another method that is commonly used at the Tuck Clinic offices is known as the activator method. Using a small hand-held pressurized tool, our doctors are able to pinpoint the trigger areas in the face that will loosen up the sinuses to allow the drainage of mucus build up.

Eating Well

Choose what you eat wisely if you suffer from sinus problems often. Foods like dairy and sugar can increase inflammation and worsen the effects of an allergic reaction, sinus infection, or long-term sinus problems. If you have a hard time resisting these foods, do your best to balance them with anti-inflammatory foods like fruits, vegetables, and turmeric.
Bonus Tip: Bee Proactive When you start peak allergy season off eating honey that is harvested locally to your area, you may be able to build up some level of immunity to the local pollen that would most commonly influence an allergic reaction.
If you’re experiencing sinus pressure and pain, ask your chiropractor at your next visit how they may be able to help! Then, you can get back to stopping and smelling the flowers.

Everybody has to face some sort of pain at one time or another in their lives – whether it’s from a specific injury or the general wear and tear of life. What sets us all apart in facing this pain is how we choose to treat our pain. While some individuals turn to their primary care doctor to find relief, others turn to specialists, like chiropractors. The treatments vary as much as the outcomes, but at Tuck Chiropractic Clinic, we’re passionate about tracking each and every visit and adjustment to be sure our outcomes are aligned with your needs.
When you visit a Tuck Chiropractic Clinic, you can expect to be thoroughly informed about our process and your treatment. We’ll rid you of any preconceived reservations by taking the time to discuss your individual needs and care plan. There are no gimmicks and no long-term commitments, just top notch patient-centered care.

Relief by the Numbers

We are dedicated to providing conservative care to patients in pain. This means not only providing an economical solution but a solution that is catered to your individual needs, leaving out any unnecessary testing or treatment. In order to assure that we are practicing as promised, we continually gauge the outcomes and satisfaction of our patients to find opportunities to improve our care programs.
Part of our efforts in always striving for the best outcomes for our patients includes surveying their personal outcomes of care. By reviewing levels of improvement with frequency and type of care, we are enabled to better refine their treatments in the future and plan out treatments for those who suffer from similar issues.
The chief complaint at the offices of Tuck Clinic is lower back pain. In fact, patients suffering from acute or chronic back pain makes up 60% of our patient base. Additionally, we provide adjustments to patients suffering from neck pain, headaches, and pain in the extremities (tendonitis, fasciitis, muscle soreness, etc.). Often times, we find that these issues may even have a connection to an underlying back pain problem.
In order to stay on top of our progressive treatments, we review outcomes after a two week period of treatments, 2-3 times a week in frequency. In our experience, this is the best way to relieve pain in an effective amount of time that does not heavily impact the day to day of our patients. From our surveys, we are pleased to find that our low back and neck pain patients experience an 80% improvement in their symptoms after just two weeks. Often, after 4 weeks patients claim to feel great improvement and relief from their pain. It is at this point that the doctor and the patient decide together whether to maintain treatments or to cease treatment.
Keep in mind that results will always vary from person to person, but no matter what, we will strive to design the best conservative care plan to get you the results and relief you seek.

Refinement Through Collaboration

With 9 offices and 17 doctors, Tuck Clinic knows that there’s strength in numbers. In fact, it’s another tenant of our process in providing our patients with the positive outcomes they seek. We work as a team to deliver a continuum of care across all of our clinics through constant collaboration through clinical rounds and collaborative sessions. Our patients can walk into any one of our clinics and know they’ll be taken care of.
Our clinical rounds are designed to put our heads together on any complex challenge our patients face. With more brain power, we’re able to reach better conclusions together and therefore, provide better care to the patient. Beyond our treatments, we also think it’s important to collaborate on the management of our clinics. The better we can run our operations, the better we can serve our community.

National Standards

It isn’t just the doctors at Tuck Chiropractic Clinic that feel passionately about providing non-invasive, medication free, patient-centered care. The American Chiropractic Association has spearheaded the movement towards conservative care as an alternative to using pain medicine as a first response to pain.
Studies show that patients who seek conservative care through chiropractic treatments like spinal manipulation have higher satisfaction ratings and better outcomes. In addition, the per-patient cost is significantly less in the chiropractic field than pain relief through a regular MD.

Photo Courtesy of Foot Levelers Blue Ridge Marathon

Preparing for the Long Haul

The best way to plan for a speedy recovery is to plan ahead for your preparation. It’s not easy to work up to a 26-mile run, but it’s not impossible either! Doctors LaBarbera, Skinner, and Keene have great insight into the process, as they’ve all taken the Blue Ridge Challenge before.
The key is keeping up with a strict training schedule to make sure that your body is ready for the challenge. Part of this is eating the right foods, drinking enough water, and making sure your body is in alignment. Staying hydrated will keep up your stamina and protect your joints from the impact of a road run. Building up on carbs before a race will provide a great resource for the extra energy you’ll need to pull through. Finally, making sure you’re properly aligned from head to toe may reduce the pain you may feel during or after the race.

Embracing the Aftermath

Running a marathon or any long distance race is a huge accomplishment and certainly something to be celebrated. But before you run off celebrating, you’ll want to take care of your body and replenish yourself to prevent any lasting pain or injury.
Muscle soreness and fatigue is one of the most common issues a runner will have to overcome in the aftermath. Studies show this kind of intense activity can have a lasting effect for up to 14 days. It’s important to take steps to reduce inflammation and rebuilt muscle fiber. To do this, you’ll want to start taking care of replenishing your body the moment you cross the finish line. This includes keeping warm so that your muscles don’t cramp up and eating nutritious foods like bananas, chocolate milk, or protein bars to replenish and rebuild. After you’re refueled, you may want to consider an ice bath. An ice bath will constrict your blood vessels and reduce swelling, preventing your muscles from suffering from long-term inflammation.
It’s also important to seek medical assistance in making sure your body adjusts to the “come down”. During such strenuous activity, your body is likely to knock itself out of alignment because no matter how hard you train, one side of your body will always be a little bit stronger than the other. Sports chiropractors are trained in using their knowledge of the musculoskeletal system to relieve pressure on your knees, lower back, and feet and realign your body back to normal order after a long distance run.
Finally, take a break! You and your body worked hard for this accomplishment and deserve the time off. RunnersConnect.net suggest taking 1-3 days off to fully recover. During this time you can treat your body to plenty of replenishing foods, hot baths, and stretch. Then, you can slowly start getting back into the swing of things. Cross-training is a great way to get your blood flowing so your muscles can start rebuilding themselves without strain. After a week or two, you can pick back up on the running.
Whether you’re running a local 5k or America’s Toughest Road Marathon, these little ways of taking care of your body after a long distance run are the best way to prevent long-term damage and keep you doing the exercise you love.