So, you have finally dragged yourself to the gym; you eked out more sit-ups, push-ups, and miles today than you have in the past 5 years, and now you are exhausted, but you want to keep up your new workout regimen.  Recovery after exercise is essential to muscle and tissue repair and strength building.  A muscle needs anywhere from 24-48 hours after a workout to repair and rebuild, especially after a strength workout.  If recovery is not taken, a muscle simply will start to break down instead of build.  Here are 9 ways to make the most of your recovery hours that will keep the muscle soreness at a minimum, boost your energy level, and make your fitness goals a reality:

1.                  Rest.  Rest is one of the best ways to heal from illness, injury, and even from a tough workout.  So, kick off your shoes, sit back, or tuck yourself in early, and let your natural healing mechanisms take over.

2.                  Cool Down.  After you workout, allow your body 5-10 minutes of a low intensity walk or jog.  This allows the body time to rid itself of the excess lactic acid that built up in your muscles during your sweat session, decreasing potential muscle soreness and stiffness.

3.                  Replace fluids.  Drink water before, during and after a workout.  Water is your body's most important nutrient, is involved in every bodily function, and makes up 70- 75% of your total body weight. Water helps you to maintain body temperature, metabolize body fat, aids in digestion, lubricates and cushions organs, transports nutrients, and flushes toxins from your body.  Reducing water in the body by as little as 5% can result in as much as a 20-30% drop in your physical performance, 10% reduction can make you sick, and 20% can be fatal.

4.                  Stretch it out.  Gentle stretching after a workout can significantly decrease post workout soreness and stiffness.

5.                  Eat smart.  After depleting your body during your grueling workout, you need to eat properly to give your body the energy to recover, rebuild tissues, gain strength and be ready for the next challenge.  Lean meats, fresh veggies and fruits, and eggs are great choices.

6.                  Get a massage.  Call your neighborhood massage therapist (Amanda and Courtney at CHWC), recruit a friend, or exchange a massage with a workout partner for muscle work that is sure to improve circulation (helps to move the built-up lactic acid out of the muscles) and enhance relaxation.  You can also try a foam roller.  Foam rollers are an inexpensive way to release tight muscle fascia and muscle adhesions.

7.                  Active recovery/Cross Training.  During your recovery hours or on your “off” day, try cross training.  For example, if you are a runner, you may use both biking and swimming each week to improve your overall aerobic capacity, build overall muscle strength and reduce the chance of an overuse injury. Cross training limits the stress that occurs on a specific muscle group because different activities use muscles in slightly different ways.

8.                  Ice, Ice Baby.  10-20 minutes of ice therapy 2-3 times a day, such as ice baths, ice packs, or ice cups, enables the body to recover quickly, reduce muscle soreness, and prevent injury.  Some athletes like to alternate ice and heat; repeated constriction and dilation of the blood vessels helps to flush out or remove waste products from the tissues.

9.                  Work out smarter, not harder.  Take the time to plan your workouts for the week or for the month.  If you can alternate intense workouts with intermediate workouts, you can avoid the perils and risks of overtraining.  Excessive exercise, heavy training at every workout, and lack of rest days can actually slow your progression toward your fitness goals and inhibit your recovery.

Happy and Speedy Recovery!

Kristen Watts, Chiropractic Intern

This is a story of a polar bear in a zoo in Colorado.  The zoo decided they wanted to create the greatest polar bear exhibit anyone had ever seen. It was going to have water and rocks and was going to attract attention from all over the world. Soon after the decision  they started construction. While construction was underway they picked up a polar bear cub from another zoo. Since the display wasn’t finished the cub was in a smaller, temporary restraining cage. As construction went on the cub was growing. As they put water in the pond the cub was growing. Eventually it wasn’t a cub anymore- it was a full grown bear.  It was entirely too large for the cage it was in and all it could do was just pace about. Because of its size, it could only take a couple steps to the left and a couple steps to the right- it was really restricted. The project that was scheduled to take one year took nine before it was completed, but the good news was that eventually he would get his new home. When the day came that construction was finished everybody came from all over. They were excited to see what would happen and nobody anticipated the results. They let the bear go in the middle of this huge area. He had opportunity all around him, but all he was willing to do was take a few steps to the left and a few steps to the right. In his mind he was still in that box.

The reason I tell you this story is that many of us are just like that polar bear- you are stuck in a box of self-limiting beliefs. You have opportunity all around you to reach  new levels of health and success and yet you may be limited by habits and beliefs that are invisible to you.

Your health is the result of the choices you have made. WHERE YOU ARE TODAY IS A RESULT OF THE CHOICES YOU MADE YESTERDAY. Every decision you make today is going to determine your health future.

We, at Chiropractic Health and Wellness Center, want to help you out of that box. As a WELLNESS clinic, this is what we do. We have the greatest job in the world. Every day we help people just like you get the most out of their lives and experience life to the fullest. We do this by helping you improve your health and using the amazing healing power of the body.

Dillon L. Remmick, Chiropractic Intern

As you take your first step through the doors of Sanctuary Salon and Spa, you immediately notice a difference between Sanctuary and your average beauty shop. The walls at Sanctuary, covered in neutral and calming colors, create a feeling of total relaxation. Instead of a waiting area packed with tattered magazines, clients are greeted by a complementary herbal tea bar and welcomed to kick back in an oversized, leather recliner. The stylists take their time consulting with you before they begin the service to ensure you are getting exactly what you want, and pamper you with a relaxing scalp massage during your luxurious shampoo treatment. When you visit Sanctuary Salon and Spa you are doing more than beautifying your outside; you are escaping to a healthier you.

Dr. Tim Fargo and the whole Chiropractic Health and Wellness Center team are proud to announce a new alliance between our clinic and Sanctuary Salon and Spa. As part of a total body healing experience, we encourage our patients to engage in activities that will promote physical, chemical and mental wellbeing. As we work to improve the health of your body, both physically and chemically, let the experts at Sanctuary Salon and Spa help recharge your inner balance and harmony. The services offered at Sanctuary are designed to relax, rejuvenate and rebalance even the most stressed out client and include everything from a simple nail polish application to a Soothing Lomi Lomi massage.

We will be offering discounted Sanctuary Salon and Spa services to all of our patients and friends throughout the year as part of our new alliance. For the month of September, you and a friend can escape from your worries and stress with a spa day at Sanctuary for only $100 per person. The package includes a 45 minute massage, 45 minute facial, hair consultation, luxurious scalp massage and shampoo service, hair style and makeup application. This 3-hour spa package is valued at over $210 and you can purchase it for only $100 just by mentioning this blog. Call (952) 474-4412 for more information or to escape to a healthier you with a spa day from Sanctuary Salon and Spa.

Yours In Health,

Morgan Pink

Community Relations

            mpink@chirohealthwellness.com