Discover top physiotherapist-recommended stretches for marathon recovery. Improve flexibility, reduce soreness, and speed up healing post-run with expert guidance.
For many runners, crossing the marathon finish line is the ultimate high. But what comes next is equally important — recovery. While many runners focus on pre-race nutrition and training plans, post-race recovery is often an afterthought. Yet, stretching after a marathon is essential in reducing muscle soreness, preventing injury, and speeding up the healing process.
According to experts at Physio On, a leading physiotherapy clinic in London, incorporating key stretches into your recovery routine can make all the difference. Here’s why it matters — and how to do it right.
Why Post-Marathon Stretching Matters
After 26.2 miles, your muscles are not just tired — they’re under serious strain. The repetitive pounding of pavement leads to muscle fatigue, inflammation, and micro-tears in muscle fibres. These tiny injuries trigger a healing response in the body, often resulting in delayed-onset muscle soreness (DOMS), which typically appears 24 to 72 hours after the race. This soreness can make even walking up stairs feel like a monumental task.
That’s why stretching during this window — while your muscles are still warm and pliable — is so important. Dynamic and static stretches help to increase blood circulation, flush out metabolic waste like lactic acid, and deliver fresh oxygen and nutrients to damaged tissues. This not only reduces stiffness and discomfort but also accelerates the body’s natural repair processes.
More than just relieving soreness, post-marathon stretching plays a preventative role. Regular stretching helps restore normal muscle length and balance, which can be thrown off after prolonged exertion. When neglected, this imbalance can lead to long-term overuse injuries such as iliotibial (IT) band syndrome, plantar fasciitis, or even chronic knee and hip pain. These conditions are not only painful but can force you to stop running altogether for weeks or even months. By incorporating targeted stretching into your recovery routine, you’re not just helping your body heal today — you’re protecting it for races to come.
Five Physiotherapist-Approved Stretches for Marathon Recovery
1. Standing Calf Stretch
Calf muscles take a real pounding during a marathon. To stretch them effectively, stand facing a wall and place your hands flat against it. Step one foot back, keeping it straight with the heel on the ground, and bend the front knee. Lean forward until you feel a deep stretch in your calf. Hold for 30 seconds and repeat with the other leg.
2. Standing Hamstring Stretch
This stretch targets the hamstrings and helps relieve tension in the lower back. Step forward with one leg, keeping it straight. Bend the opposite leg slightly and lean forward at the hips while keeping your back straight. You should feel a stretch down the back of your straight leg. Hold for 30 seconds, then switch sides.
3. Knee Lunge Stretch (Hip Flexor Stretch)
Tight hip flexors are a common issue after long-distance running. Kneel on one knee with the other foot flat in front. Keep your torso upright, engage your core, and gently push your hips forward. A stretch should be felt in the hip of the kneeling leg. Hold for 30 seconds and repeat on the other side.
4. Quadriceps Stretch
Lie on one side, supporting your head with your lower arm. Bend the top leg at the knee and grab your ankle with your top hand. Gently pull your heel towards your buttocks until you feel a stretch in the front of your thigh. Be cautious not to pull so hard that it arches your lower back. Switch sides after 30 seconds.
5. Lower Back Twist Stretch
Lie flat on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides in a T-shape. Keeping your shoulders grounded, slowly lower both knees to one side, then the other. This stretch is ideal for releasing tension in the lower back.
Tailoring Recovery to Your Needs
Every runner is different, and so are their recovery needs. At Physio On’s physiotherapy clinic, treatments are designed with individual assessment in mind. Whether you’re a first-time marathoner or a seasoned runner, a personalised plan ensures you recover correctly and minimise the risk of future injury.
Online consultations make it easier than ever to access professional help, even if you’re not based in London. The team combines physiotherapy, exercise therapy, and hands-on treatment to support optimal recovery.
Final Thoughts
Your post-marathon recovery doesn’t end with a banana and a water bottle. Incorporating simple, physiotherapist-approved stretches can significantly improve how your body feels in the hours and days after the race.
Stretch smart, recover strong — and you’ll be back chasing that next PB in no time.
