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03 Aug 2010

Sore Quads
What are the main contributors to sore quads after a marathon and during, and what is the best to help prevent and cure this?
Thank you
Answer 394 views
Expert
FitnessDoc
fitnessdoc

01 Jan 0001

Hi Anon

The pain is caused by very tiny, microscopic tears in the muscle, as a result of doing exercise that your muscles are unaccustomed to. The marathon involves thousands of muscle impacts and contractions, and each one damages the fibers slightly. The same happens any time you take up a new sport, or try a new activity, you can expect to feel some pain. So that’s the good news – well, it’s good news in that what you feel is nothing unusual, it’s actually expected.

It doesn’t of course help right now and the only thing that will help that is some rest and a bit of control around how you train. Remember, the cause is training beyond what your muscle can handle and so the solution is to build the programme gradually rather than to jump in at a high level. Once it happens, you don't "cure" it as much as you wait for the pain to subside. Running a marathon takes time to recover from and so it's no surprise that you have pain - you just need to allow the body to heal afterwards, and that takes a week or two, and then you run again.

Good luck
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