But our bodies need time to repair all the little stresses that are put on tissues that are working hard. In general, stress on a tissue tells our bodies to strengthen it, and through repairs, make it function even better than before.
Stretching- Take the Time, Reap the Benefits.
Most of us don’t stretch nearly enough, and some injuries can be traced back to skipping this part of our warm up or cool down.
There are 3 types of stretching that you can use before, during and after your workout.
- Static: Stretching performed after the exercise, holding your body stationary during the stretch for at least 30 seconds.
- Dynamic: A stretch performed while moving, in order to engage multiple muscle groups, normally performed before exercise
- Foam Rolling: Applying a foam roller to sore muscles during exercise can help ease any stiffness in tissues during use.
We Need Nutrients for Repairs
Eating a healthy snack after your workout is key, because our bodies need the energy, vitamins and nutrients to repair tissues.
Giving your body the proper building blocks, such as: carbohydrates, protein and healthy fats, will speed recovery. Water is also an essential part of recovery that shouldn’t be overlooked!
Decrease Inflammation with RICE
Rest- give your body a break from exercise.
Ice- apply to any joints or muscles in pain.
Compression- of the area with a bandage can reduce swelling.
Elevation- allows the area proper blood flow and also reduces swelling.
Listen to Your Body Cues
Being a little too competitive at the gym can lead to injury, so it is important to remember that only you can really listen to your body’s cues regarding pain and fatigue.
Make sure to vary your exercise activities in order to gain the maximum amount of benefit and allow for recovery.
Give Yourself Time for Recovery
Allow time at the gym for warming up and cooling down with stretching, and give yourself time to eating a refueling snack.
Make time for sleep! Sleep is our body’s prime recovery time, and it is very important that we give it ample time to do all of the tissue maintenance necessary to prevent injury.
We should all strive for roughly at least 8 hours of sleep a night, especially if we are challenging our bodies with regular exercise.
Jesse Elliott, DPT, Licensed Doctor of Physical Therapy with Siskiyou PT
We offer Same Day Appointments for those that are post surgical or medically urgent. We offer discounts or payment plans for those that have high insurance deductible health plans, no insurance or have a financial hardship.
Call now to get your life back 541-479-6936 or visit SiskiyouPT.com
Make the most of your exercise, by giving your body the tools it needs to recover!
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