Post-race protein turnover will be relatively high. The rate of tissue recovery will be directly impacted by the rate at which you supply protein to those rebuilding tissues. A short term elevation in Anti-oxidant intake is necessary to match the elevated levels of oxidants. Intake of Vitamin E 2 x 400IU, Beta Caroten 25,000IU, Selenium 250mcg, and Vitamin C 2 x 500mg, each day for the first 2-3 days of the Marathon, including the day of the race, are effective in addressing this process. Light weight lifting on the legs.
Strength training is a necesary stimulus for accelerated healing.
Partial squat, calf raise, and hamstring curls are sufficient to provide an excellent stimulus to the legs. Massage is effective in causing a deep relaxation of the nervous system which aids immune function, and enhances nervous system production of growth factor substances that promote tissue regeneration and healing. Deep massage should be avoided. The body will heal itself when put in the right state. It is unnecessary for the massage therapist to do it for you.