As the official orthopedic partner of Rhode Races events in Newport and Providence, University Orthopedics is proud to support runners at every level—from first-time 5K participants to seasoned marathoners.

EAST PROVIDENCE, RI  — No matter the distance, crossing the finish line of any race is an incredible accomplishment—but what you do after the race is just as important as the training that got you there. Proper post-race recovery can help reduce soreness, prevent injury, and get you back to running stronger.

At University Orthopedics, we’re proud to partner with Rhode Races to support runners every step of the way—including recovery. In the video above, Nicholas Lemme, MD, and UOI Physical Therapist Danielle Cerrone,  PT, DPT, OCS, share important recovery advice.

Why Recovery Matters After a Race

After a long run or race, your muscles are fatigued, your joints have taken on repeated impact, and your body needs time to repair. Without proper recovery, runners are more susceptible to injuries like stress fractures, muscle strains, and joint pain.

1. Keep Moving After You Finish

It may be tempting to sit down immediately after crossing the finish line—but resist that urge.

Light movement helps:

• Improve circulation
• Reduce stiffness
• Prevent excessive soreness

Pro tip: Take a 10–15 minute walk after your race to gradually bring your heart rate down and keep your muscles loose.

2. Incorporate Static Stretching

Once your body has cooled down slightly, static stretching is a great way to support recovery.

Focus on major muscle groups, including:

• Hamstrings
• Quadriceps
• Calves
• Hip flexors

Stretching can help reduce delayed onset muscle soreness (DOMS) and improve flexibility after intense activity.

3. Don’t Ignore Pain That Changes Your Stride

Some soreness is normal—especially in the first 48 to 72 hours after an endurance race—but pain that alters how you run is not.

Watch for:

• Changes in gait or stride
• Pain in the foot or shin
• Discomfort that causes you to compensate on one side

These can be early warning signs of injuries like stress fractures or stress reactions, which are common among runners—especially after race events. 

4. Understand the Risk of Compensatory Injuries

When you adjust your movement to avoid pain, you may unintentionally place stress on other parts of your body. This can lead to compensatory injuries in different areas, including the opposite limb.

Addressing pain early can help prevent a minor issue from becoming a more serious injury, which could require surgery.

5. Know When to Get Checked Out

If your pain:

• Persists or worsens
• Doesn’t improve with rest after 72 hours
• Continues to affect your movement

…it’s time to seek medical attention.

At University Orthopedics, our specialists are experienced in diagnosing and treating running-related injuries. Our OrthoDirect locations, with walk-in service and same-day, next-day appointments available, make it easy to get evaluated quickly—so you can get back on track.

Supporting Runners Beyond the Finish Line

Whether you’re a seasoned marathoner or running your first race, recovery is a critical part of your performance and long-term health.

As a proud partner of Rhode Races, University Orthopedics is here to help you stay strong, healthy, and injury-free—mile after mile.