So one month ago at the behest of several patients, I started doing CrossFit here in Columbia at Crossfit Como. So far the experience has been great! I can’t say enough good things and would recommend it to anyone who is looking for a good place to work out.
Before this I was working out two times a week doing martial arts, paired with crossfit I am now working out five days a week. Because of this I have been reminded of some tips for recovering and dealing with the soreness that I would pass along to my patients and readers.
Tip #1 – The importance of supplements and good nutrition.
When our bodies are sore its because we are stimulating hyperplasia of the muscles (the muscle cells get larger), we do this through micro tears in the muscle which our body uses as a trigger to grow. With any type of cell growth more nutrition is needed to those cells. To get the most out of muscles in the future we want to make sure the building blocks we are feeding them are top notch. My personal recommendation for added nutrition (whether in diet or supplements) is an increase in these things.
- Fish Oil or other Omega 3’s: This helps with the inflammation we get after a good work out as well as helping to strengthen the cell membrane.
- Magnesium and Calcium: These minerals are critically important to muscle health, they are vital reagents in the neurotransmitters (chemicals that our nerves use to send signals) and help our muscles to relax when not in use.
- Vitamin C: Vitamin C plays a crucial roll in our ligaments and tendon strength. This water soluble vitamin helps with collagen synthesis in our body or the bodies ability to create new connective tissue.
- Protein: While most athletes know that our muscles need protein, I always make sure to tell my patients that we want a high quality source. Typically from organic meats, or if protein powder a high quality whey or rice protein. While soy has its place it is the most problematic and I recommend that it typically be avoided.
- Water: Keeping our muscles lubricated is important for a fast recovery. For some more tips on Hydrating check out our blog post on hydration.
Tip #2 – Stretch!
When sore stretching can be a uncomfortable proposition. Not only do you feel stiff but your muscles are slow to respond and typically have a pretty good ache. However to maintain your flexibility and get the most range of motion out of your muscles its very important to stretch in this recovery phase. During this time while the body is healing we are re programing a special cell called a sarcomere. The job of this cell is to determine the “normal” length of the muscle. By stretching we are telling the muscles to elongate and form a new set point, one that hopefully provides more length and strength then the muscle previously had.
Tip #3 – Exercise!
That’s right the hair of the dog that bit you! By getting back to exercising while you are still sore you are helping your body produce hormones that help the body heal quicker. While it is always advisable not to push yourself to hard and always have 1-2 days of rest a week. Exercise can be just what your body needs to help get over yesterdays workouts stiffness!
If you ever have any questions about what Chiropractic can do for you or if you ever want to ask a question of me feel free to contact me at SamuelHenleyDC@gmail.com or by phone at (573)999-7805!