Post-Valencia Marathon Recovery Tips: How to Heal Faster and Prevent Injury | Foot Factor Orthotics & Podiatry London

Running the Valencia Marathon is an incredible achievement. Known for its flat course, fast times, and unforgettable atmosphere, it pushes your body—especially your feet and lower limbs—to their absolute limits. Whether you hit a PB or simply enjoyed the experience, your post-marathon recovery is just as important as the race itself.

At Foot Factor, we support runners before and after major events, helping them recover safely and return to training stronger. Here are the key steps to help you recover effectively after the Valencia Marathon, along with how treatments like Shockwave Therapy (ESWT) can accelerate healing.

1. Prioritise Rest and Controlled Movement

After 42.2km of continuous loading, your muscles, tendons, and joints need downtime.
For the first 48–72 hours, focus on:

• Gentle walking to maintain circulation
• Avoiding long periods of standing
• Reducing training load completely

Low-impact movement prevents stiffness without overloading tissues still in repair.

2. Hydrate and Refuel Properly

Even in cooler weather, the Valencia Marathon demands significant energy output. Post-race, aim to:

• Replace fluids and electrolytes
• Focus on carbs + protein within the first 2 hours
• Maintain steady hydration over the following days

Good nutrition helps reduce muscle soreness and supports tissue repair.

3. Manage Foot and Lower Limb Swelling

Many runners experience foot swelling, heel pain, or forefoot discomfort after a marathon. To reduce inflammation:

• Elevate your legs
• Apply ice intermittently for 24–48 hours
• Wear compression socks
• Prioritise supportive footwear

Avoid tight or unsupportive shoes in the days following your race.

4. Stretch and Mobilise—But Don’t Overdo It

Gentle mobility work helps restore range of motion without aggravating tired tissues.
Focus on:

• Calf stretching
• Hip mobility
• Ankle range of motion
• Gentle foam rolling

Avoid deep stretching or aggressive massage immediately after the race.

5. Address Foot Pain Early (Plantar Fasciitis, Achilles Pain, Shin Pain)

Common post-marathon issues include:

• Plantar fasciitis flare-ups
• Achilles tendon pain
• Peroneal tendon irritation
• Stress reactions
• Metatarsal pain

If pain lasts more than 5–7 days, a podiatry assessment is recommended to rule out early injury and prevent longer-term problems.

6. When Shockwave Therapy (ESWT) Helps Post-Marathon Recovery

Extracorporeal Shockwave Therapy (ESWT) is an evidence-based treatment that accelerates healing in overloaded or injured tissues. It is particularly useful for runners who develop pain after major events like the Valencia Marathon.

ESWT can help with:

• Plantar fasciitis
• Achilles tendinopathy
• Peroneal tendonitis
• Medial tibial stress syndrome (shin splints)
• Chronic soft-tissue overload

Benefits include:

• Increased blood flow to injured tissues
• Faster healing response
• Reduction in pain and inflammation
• No downtime required

For runners eager to return to training without risking long-term damage, ESWT is an excellent addition to recovery.

7. Check Your Footwear and Replace Worn Shoes

Post-race is the perfect time to evaluate your shoes.
Look for:

• Flattened midsoles
• Decreased cushioning
• Uneven wear patterns

If your Valencia Marathon shoes are breaking down, it’s time to replace them before resuming mileage.

8. Gradually Return to Running

A safe return-to-run plan is essential.
For most runners:

• Week 1: walking + gentle cross-training
• Week 2: short, low-intensity runs
• Week 3+: progressive volume increases

Avoid jumping straight back into structured training or speed work.

9. Book a Post-Marathon Podiatry Check-Up

A biomechanical assessment after a marathon can identify early signs of overload before they become injuries. At FootFactor, we offer:

• Gait analysis
• Footwear and orthotic review
• Load management advice
• Injury prevention strategies
• ESWT, if required

This ensures your transition back into training is safe and progressive.

Ready to Recover Smarter After Valencia?

If you’ve finished the Valencia Marathon and are experiencing foot or leg pain—or simply want to optimise your recovery—our podiatry team is here to help.

📍 Foot Factor Orthotics & Podiatry
Central London – 2 minutes from Oxford Circus

Book your post-marathon recovery appointment today.