Recovery Requisites

Working out is great. If you’re a beginner, it may be tough to get in the groove of things at first, but it’s a scientific fact that people feel happier after a heart-pumping workout. Whatever your feel-good exercise of choice is, it’s important to remember to follow it with a proper post-workout recovery routine. A little soreness in the muscles is a good thing, but feeling like you’re suffering from whiplash or a sprained ankle is a quick way to derail your workout prowess.

(Dr. Svetlana Kogan)

We asked founder of the Doctors at Trump Place, Dr. Svetlana Kogan, for some simple tips for recovering from your springtime post-workouts – follow this sage advise to avoid injury and maintain that lovely exercise-high.

1) Keep your body well hydrated. Gatorade is a great source of electrolytes during exercise, but a glass of soy or chocolate milk post-workout is a great way to get a healthy blend of protein, carbs, and non-cholesterol fats.

2) Stretch your calves and hamstrings before and after exercise, especially running.

3) Ice the sore muscles or joints for several minutes after a run.

4) Take natural anti-inflammatories and anti-oxidants to combat the harmful effects of the free radicals generated by exercise. I recommend: boswellia, turmeric, ginger, ashwagandha, and vitamin C. I keep these handy for my clients who come in complaining of sports injuries.

5) Visit your massage therapist for a healing session of sports massage. **Have your significant other watch this routine so that they can regularly recreate this at home for you!

6) Damage to the tissue can be minimized if you wear shoes appropriate to your workout activity. Don’t hesitate to invest into the right running, tennis or walking shoes. They create stability and balance for your foot arch, foot ligaments and tendons.

8) Get plenty of sleep and avoid use of recreational substances. If you’ve been taking full advantage of the 2 for 1 martini special at your local haunt the night before an intense workout, your morning-after cardio regimen will be painful and possibly dangerous to your health. You can develop a host of complications from treating your body irresponsibly.

Svetlana Kogan, MD
Board Certified in Internal Medicine
Founder of Doctors at Trump Place

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