With each step, you grunt, remember yesterday’s run and ask yourself some version of “why now?” Why do your legs feel like they weigh 200 pounds each? Your mind scrolls through the usual suspects – hills, speed, a new class at the gym, coming back from vacation. None of them fit. You have done this same exact run hundreds of times and your legs have never felt like this the next day.
     Post-exercise recovery science tells us that much more goes into the creation of muscle fatigue than meets the eye. Complicated biological systems co-mingle to birth “Maybe I’m too old for this” trains of thought and make pinpointing the cause of our sore muscles impossible. But, thankfully, scientists can point us to a few action steps to make the morning surprise of tight, tired things much less common.

1. 1.     Increase your VO2 Max. Wait. What? How do you just do that? When I think of VO2 max, images of Lance Armstrong turning in freakishly high numbers while spinning in a laboratory chamber come to mind. Not exactly helpful. However, the reality is that we all have a VO2 max – an amount of oxygen we take in during exercise – and it can increase with specific types of training. Research has shown that athletes with a higher VO2 max recover more quickly between bouts of vigorous exercise. So, how do you improve your VO2 max? High-intensity interval training. (I know, I know, if you had a dollar for every time this was the answer to your training woes…) Recent studies have shown that 6-12 interval bouts of 2 minutes each is enough to increase VO2 max. So, the real action step for improved recovery is simply this: add at least one interval workout to your weekly training schedule.
2. Remember that rest and recovery are not the same. When we are moving, blood flows to the muscles and promotes the resynthesis of substances, such as C-reactive proteins and glycogen stores, to help tissues return to their normal state. Blood flow also facilitates the removal of protons. This is why there is ample research to support active recovery. Light intensity exercise (less than 50% of maximal heart rate) between interval bouts, following workouts or the day(s) after races can speed the rate of muscle healing. Most athletes overdo active recovery, so monitor your heart rate and make your recovery sessions uncomfortably easy!
3. Find a good massage therapist. Delayed Onset Muscle Soreness (DOMS) is the technical name for those 200 pound legs, and one of the best prevention strategies for DOMS is traditional massage therapy. A 20-30 minute massage immediately following or up to 2 hours after a workout has been shown to decrease DOMS for up to 3 days after exercise. It also provides many other post-exercise benefits, such as a reduction in perceived fatigue, cortisol levels and creatine kinase concentrations. Many athletes utilize massage as a tool for recovery from injury, but science tells us it is one of the most effective ways to recover from exercise. Find a massage therapist who is willing to listen to you, adjust pressure based on your feedback, and work with your training schedule.

      These three post-exercise recovery tips will help keep you training without leg setbacks or mind games about why your body feels tired. Set yourself up for success by being intentional about your recovery, not just your training!
 
Have an ache or pain that’s keeping you from training the way you want? Outpatient PT offers free consults with Board Certified Physical Therapists at every location: Covington, Maple Valley Kent, Renton, Auburn and Puyallup. Need a good massage therapist? Schedule one for right after a long workout at any Outpatient PT clinic! www.outpatientpt.com.
 
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5932411/
https://acewebcontent.azureedge.net/SAP-Reports/Post-Exercise_Recovery_SAP_Reports.pdf
            

Article written by Phil Kriss of Kriss Chiropractic

k It’s easy and comfortable to do what you are good at. It may be hard, but since it is in your psyche “that’s cool, this is fun”, it may be difficult but enjoyable. Chances are you are pretty good at it. Top Maple Valley Chiropractor Phillip Kriss explains the importance of getting outside your comfort zone.
It’s easy to do what you love! If swimming is your passion, you probably find yourself in the water 3 or more days a week doing very difficult workouts. And, it likely is enjoyable!
There are some who may not have the same passion. When they do make the occasional water appearance, it can be with apathy and sarcasm resulting in lack of effort. (That’s me!). Not only will it hurt that person’s performance via poor mindset, but it can pollute others who think swimming is really cool!
Even if you do something you really love to do and are good at it, finding room for improvement is necessary and beneficial. It is important to make your strong suits stronger.

ADDRESSING YOUR WEAKNESSES
​However, everybody has a weak spot that needs to be addressed. If anybody is going to make progress, they must work harder on the weak spots than they do the strong suit.
Weak spots could be swimming, biking or running. It could be strength training. It could be nutrition. It could be your health. It could be your head space. It could be your lack of time. It could be you hate getting up in the morning (because you stayed up too late eating junk food while drinking excessive amounts of bad for you stuff while on a Netflix or YouTube binge). Ever make that choice? Doesn’t make getting up at 4:30 to work out sound like much fun now, does it?
Making a positive change is not as difficult as we may think it is. Much of it has to do with who we hang around with.
So, find people who successfully do what you need to do and do what they do!
I had a most interesting conversation with a then unknown running buddy of mine many moons ago. I heard he ran the famed 20.5 mile “Orting Death Loop” each Sunday morning at 4:15. I needed to do that since my running long distances sucked. I found him on Facebook. We agreed on the time. Having never met him before, I opened the conversation with “I hope you don’t’ think I am too much of an a#*^($e, because I am going to run with you each Sunday unless I am racing”. We became best of friends. The group grew. They all became my friends and story-telling comrades. I made it to Boston several times. I got sucked into the Ironman thing. I met my wife Heidi when she showed up to run one day! Amazing how that story turned out. After not too long the 20 mile run was a piece of cake.
The marathon became easy, not because of my super great talents, skill or determination, but because of those I hung around those that spurred to think bigger than I had thought. I didn’t want to fail largely because of them, and they encouraged me to suck it up and keep going.
It confirmed the truth anybody can accomplish almost anything they want, provided they are willing to pay the price necessary for success.
Just one word of advice…Don’t be telling the successful thinkers what your stinking thinking brain really thinks. Keep your fat mouth and loose tongue shut and paste a smile on it until it becomes real!

Article provided by: Holly Pennington, PT, DPT with Andrea Steele, PA-C

Have you ever wondered about plant-based diets or considered veganism? In this Q&A with Andrea Steele, PA-C and founder of The Plant Fueled Family, we will explore what plant-based diets are, how they are beneficial for athletes and tips for getting started.

Let’s start with the basics, what’s the difference between plant-based and vegan?
Andrea Steele (AS): Great question, and I wish I had an answer that everyone agreed with! I can, however tell you my interpretation. Vegans do not consume any product derived from an animal (including wearing leather, silk, fur or wool).1 Those that follow a whole food plant based diet (WFPBD) try to get their nutrients from a wide variety of fruits, vegetable, grains, legumes, nuts and seeds. Many avoid oil (2), and while many avoid all animal products, some individuals consume honey or even fish from time to time (3). While you can see there is a lot of crossover with veganism, it’s not always quite the same thing. You can really get into the weeds with this, and some contentious interchanges, which defeats the purpose! The goal here is health (and for many, ethics and sustainability), and not perfection.

You are a busy, working mom of 3 young children. When and why did you decide to switch to a plant-based diet, and did your whole family transition at the same time?
AS: The short (ish?) version is that I was on maternity leave with our first child, on the couch nursing.  I was binge watching documentaries (my favorite!) and came across Forks Over Knives, Food Inc., Veducated, Fat, and Sick and Nearly Dead. I was blown away. I am a medical professional, how was I never privy to this information? The data is compelling, and to the scientific thinker in me, it made sense.  At that time, I was practicing in internal medicine- it was literally my job to educate patients about wellness, as well as optimally addressing and treating their acute and chronic illnesses. I immediately knew I needed to do better, learn more. However, if I were to paint the picture that we were eating tofu and snap peas overnight, I’d be a liar. Emotionally, I wanted to make the switch NOW. In reality, it took time to create the recipes, flavor profiles, and depth of flavors that make our meals so satisfying now. The resources are so much more plentiful now, and the documentaries keep coming! What The Health, Cowspiracy, and many more (look for Game Changers this September!).

What are your best tips for those wanting to transition to a plant based diet?
AS: The key is finding ways to prepare and season plants in a way that mimics the same textures and flavors as your previously favorite foods. Remember, most of the flavors we enjoy in delicious food actually come from plants (garlic, onion, basil, rosemary, chili etc). Experiment, find resources online or on Instagram. Join a FB group. You’ll find communities of folks in the same boat. Start small, and gradually make substitutions in your diet.

Do you feel it needs to be an all-or-nothing commitment to reap the benefits?
AS: I would argue no! Any changes you make to incorporate WFPB choices into your diet are going to contribute to your overall health. From a health standpoint, this tends to be one of those situations where “more is better”, but every body, every family, is so unique that there are going to be variations. It isn’t about having a “perfect” diet, it’s about striving for better food choices. It’s getting easier to do this, and eating plant-based is more popular these days! What we need to get away from is mainstream advertising that tells us a sandwich stuffed with Cheetos and a Mountain Dew on the side are an adequate lunch (yes, I saw that commercial yesterday!).

How can plant-based diet help athletes recover better, and/or heal from injuries?
AS: Plant-based diets have high antioxidant and micronutrient profiles, which in turn can speed recovery. This is accomplished by reducing oxidative stress in the cells, which contributes to everything from heart disease and cancer, to Alzheimer’s disease (and so many more!).(4) Contrary to the belief of some, a WFPBD also provides adequate protein from all 20 amino acids, which aids muscle growth and repair. This diet also lacks meat, dairy, and eggs, all of which tend to induce inflammation.(5,6,7) As an athlete, you are putting stress on the body and wanting it to recover as fast as possible for your next workout. A WFPBD provides just that-all of the key nutrients to recover faster, without the processed or inflammation-inducing components. Not only that, you’re reaping the longevity and disease prevention benefits! You’ll find hoards of athletes (many professional!) who say they have never performed better or recovered faster since adopting a WFPBD.

What is your favorite recipe right now?
AS: Oh man, you’re going to make me pick! I’ll tell you the 2 recipes we have in “the rotation” frequently right now are the Caulifredo and Black Bean Houdini brownies. Speaking of those interested in transitioning to plant-based, these are amazing!
https://www.theplantfueledfamily.com/caulifredo-sauce/
https://www.theplantfueledfamily.com/black-bean-houdini-brownies/
For more great recipes, follow Andrea on Instagram @theplantfueledfamily and The Plant Fueled Family Facebook page.

Have an ache or pain holding you back this season? Come in for a free consult with a Board Certified Physical Therapist. Visit www.outpatientpt.com to find a location near you.

1. www.PETA.org
2. www.dresselstyn.com/site/faq

1. www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-you-should-try-it-2018092614760
2. www.ncbi.nlm.nih.gov/m/pubmed/25812604/
3. www.ncbi.nlm.nih.gov/m/pubmed/26565991/
4. www.ncbi.nlm.nih.gov/m/pubmed/24284436/

www.ncbi.nlm.nih.gov/m/pubmed/6428879/