With the 2025 Knysna Forest Marathon just around the corner, runners are gearing up to take on one of South Africa’s most scenic and challenging races. Whether it's your first time tackling the forest trails or you're adding another medal to your collection, one thing is certain - planning for recovery is just as important as training.
After pushing your limits through misty woods and rugged terrain, your feet and muscles will need some serious TLC. That’s why Kroko is sharing five expert-backed recovery tips to help you soothe sore muscles, revive tired feet, and speed up your healing—so you can bounce back stronger, faster, and ready for your next adventure.
The moments right after crossing the finish line are crucial. Keep moving with gentle walking to prevent stiffness, and make sure to replenish lost fluids. Ice baths for about 10 to 15 minutes are highly effective in reducing muscle inflammation. Elevating your legs will also improve circulation, helping to reduce swelling and ease discomfort.
Muscle soreness is inevitable after running nearly 42 kilometres. Combat stiffness with light movement like short walks or swimming. An anti-inflammatory diet—featuring turmeric, ginger, and Omega-3 fatty acids—can also help reduce swelling and aid muscle recovery.
Your feet have taken a beating, so they need some TLC. Start by gently washing them with lukewarm water and mild soap to prevent infection. After drying thoroughly, apply a moisturising and healing product like Kroko’s Heel Balm to soothe cracked skin and restore moisture.
Blisters are common after long-distance races, but resist the urge to pop them! Instead, keep them clean and covered with a bandage or dressing. If a blister bursts on its own, gently wash the area, leave the skin intact, and cover it with a sterile dressing. Calluses, on the other hand, can be treated gradually using specialised footcare products like Kroko Medicated Corn Plasters, Kroko CornFix, or Kroko Corn and Callus Remover.
Recovery doesn’t stop after a few days—it’s an ongoing process. Regular exfoliation (once or twice a week) prevents hardened skin buildup. Pressure points should be cushioned with products like Kroko Corn Protectors to support feet during recovery walks. For deep cracks, an intensive treatment like Kroko HeelFix will provide much-needed healing.
Since 1936, Kroko has been dedicated to keeping feet healthy and pain-free with trusted footcare solutions. To explore Kroko’s full range of products and expert footcare advice, visit www.kroko.co.za or email info@kroko.co.za. Keep updated on all Kroko news by following Krokofootcare on Facebook or kroko_footcare on Instagram.
Your race may be over, but your recovery journey is just beginning. Give your feet the care they deserve, and they’ll carry you to your next great adventure!
This will close in 0 seconds