Keep drinking until urine is clear, not school-bus yellow. Other simple measures can make recovery quicker and more comfortable. Try gentle stretching within the first half-hour after finishing, experts say. To ease the pain, massage therapists are available on race day. After stretching, massage or both, consider getting into a hot tub, a warm shower or bath as soon as possible, says Simons.
Sports creams can bring some relief.
Not surprisingly, blisters are among the common post-race foot problems. Blackened toenails, the result of dried blood forming under the nail bed after impact with the shoe, are often seen too. Leave blisters and blackened toenails alone if possible, advises Michael Levi, M.D., a Santa Monica, Calif., podiatrist and former marathoner who is vice president of the West Los Angeles Podiatry Society. If that's impossible, consider seeing a foot specialist to have them lanced and drained. Runners should figure on three weeks to recover, says Simons, and walkers somewhat less time.