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With the Brighton Marathon only days away and the London Marathon in a few weeks, many runners are in similar phases of race preparation. Either of these phases can be challenging, but having scoliosis at the same time can raise some important questions about how your body feels and what it needs next. Of course, everyone’s experience with scoliosis is unique – where some runners might recover quickly and without hinderance, some might experience additional challenges. It is vital to remember that whichever phase you are in – pre-race or post-race – the key is listening to your body.
Pre-Race Phase
Tapering
Remember that this final stretch is about preparation, not pushing harder. This is known as the ‘taper phase’ – if you are going to run during this time, gradually make it lighter and easier to ensure intentional load management, and avoid introducing anything new. The goal of tapering is to arrive to the start line fresh and without irritation from sudden changes. Focus on postural alignment and staying relaxed during runs, to avoid overusing or tensing the muscles and fatiguing before the big day!
Preparation
Now is a great time to start planning your recovery so you can feel prepared, especially if your body has specific needs. Finally, if you’ve noticed discomfort during this final phase of training, it could be worth adjusting your pacing or expectations slightly to support your long-term health and wellbeing.
Post-Race Phase
What Recovery Might Feel Like
In the days after a marathon, it’s normal to feel sore and fatigued. With scoliosis, recovery can sometimes feel slightly uneven.
You might notice the typical delayed onset of muscle soreness (DOMS) is more pronounced on one side, due to existing muscular imbalances. Other possible symptoms may include lower back stiffness or tightness, and postural fatigue – where it becomes tiring to hold your posture especially after long periods of sitting or resting. As mentioned, these experiences aren’t universal, but having a spinal curvature creates asymmetries in weight distribution and muscle tension which can influence how the body handles the race, or even potentially favours one side.
Supporting Your Recovery
If you are currently in your recovery period, it’s a good time to focus on gentle supportive strategies. These can include, but are not limited to:
- Maintaining light movement: walking and gentle mobility work is still rest, but can reduce stiffness, as opposed to complete sedentary rest
- Stretching: pay attention to the needs of each side of your body to encourage symmetrical recovery
- Prioritise rest: recovery is just as important as any other phase of training, so avoid rushing back into intense training as your body will benefit from a gradual return.
- Use relaxation techniques: heat and light massage can ease tension in the back and surrounding muscles by increasing circulation to reduce soreness
FAQs
Is uneven soreness normal with scoliosis?
It can be, due to differences in muscle use but not everyone experiences it, so take on step at a time and listen to your body!
Should I stretch more if I feel tight on one side?
It’s helpful to stretch both sides, even if one feels tighter, to maintain balance, but it is okay to pay a little extra attention to the areas that need it.
Is it too late to improve posture before race day?
Although posture ‘improvement’ takes time, some small adjustments and awareness can still make a difference, even in the final days.
Seeking Extra Support
Whether you’re still gearing up to race or you’re recuperating from it, you don’t have to navigate this alone. If recovery feels slower than expected, or you’re unsure how to manage discomfort, specialist guidance can help you move forward with confidence. At Scoliosis SOS, tailored advice, manual therapy and other support is available to help you with your scoliosis and any challenges you may be experiencing with it, for both new and existing patients. Contact us to see what we can do for you!
📞 02074884428
🌐 www.scoliosissos.com
📷 @scoliosissosclinic
📧 enquiries@scoliosissos.com
📍 63 Mansell Street, London, E1 8AN (headquarters)
