Should I Continue to Exercise if I am Sore?

This is a topic that many of my athletic trainer friends have asked me to address. The answer in a nutshell is it depends.  I want to venture to say that everyone who begins an exercise program, that hasn't exercised in a while (or ever for that matter) will experience varying degrees of muscle soreness.  There are two types of muscle soreness:  acute and delayed onset.  It would be prudent to discuss overtraining and overwork here as well.  Before you read any further you must know that if you have "normal" soreness I think it is important to continue exercising, though not to extremes, to decrease the time and severity of the soreness.  That means you shouldn't use muscle soreness to skip your class!   In fact, if you continue to skip class you will continue to get sore every time you restart exercising. 

 Isn't this something you want to avoid? 

Acute -  Acute muscle soreness occurs because there is a build up of lactic acid and potassium in the muscle due to a temporary lack of blood flow (think oxygen) to the muscle.  This is the temporary burn that you feel during exercises that stops once you stop exercising when you get a return of adequate blood flow.  I always feel this when I am attempting to run.  When I am jogging, my quads and calves start to burn but stop once I start walking.    Active Recovery exercise generally takes care of this.  Lactic Acid has been given a bad rap over time and you can read more about that  here  if you are so inclined.

DOMS - Acronym for delayed onset muscle soreness.  This generally occurs when you perform resistance exercise either concentrically (muscle shortening) or eccentrically (muscle lengthening) that you are not accustomed to.  This is the type of soreness you feel 1/2 day or a day after the exercise.  You know the kind I am talking about...when you are standing at the top of the stairs wondering just how you are going to make it down them because your thighs are so sore!  You are sore when you stretch or rub the muscle and you might actually feel a little warmth or some swelling.   This can last anywhere from 2 days to 2 weeks, ouch!   There is a lot of talk in the literature about DOMS and whether it can be effectively treated or prevented.  Most of it is contradictory.  I feel that if you listen to your body, respect your limitations and don't go all out in the beginning that most of this can be avoided.  Just because the old man next to you can do it, doesn't mean you can too, at least right away.  He has probably been training his entire life and you are just starting.

OverTraining - This occurs when you are too aggressive in your exercise program after you should stop.  This happens with people who have neuromuscular problems where they have impaired sensation and in athletes who are overzealous in their training.  This results in a temporary or even permanent reduction in performance.  This is not what you are looking for when you train hard!    Make sure you are eating correctly, drinking plenty of fluids and taking rest breaks.

Overwork -  Believe it or not you can actually overwork your muscles. Anyone is at risk for this especially those with neuromuscular disorders such as post polio syndrome and Guillian-Barre Syndrome which is more common than you think. Anyone who has an autoimmunity problem is also susceptible, which is very scary,  and we have already touched on that.   When you do overwork your muscles you can actually reduce strength permanently and this is not what exercise is about.  When I worked at Charity Hospital, here in New Orleans before Katrina, I actually had several types of patients that I had to be extremely careful with progressing their exercise.  If I were to work them too hard, too soon, they ran the risk of never regaining strength they so desperately needed.

If you are experiencing soreness, increase your magnesium either orally or with Epsom Salt baths, drink plenty of fluids, practice deep breathing,  stretch before and after exercise (active recovery folks),  take your Omega 3's either as a supplement or as food and for Heaven's sake STAY ACTIVE.    It really is all about nutrition and exercise, just in the right doses.  If you have any joint or spinal pain that is limiting your ability to exercise you know what I am going to say.  "You Deserve a Good Mechanical Evaluation!"  Call or text Grimm Physiotherapy to set up your assessment and treatment plan today!

Did You Just Hear That? Why Do My Joints Pop?

Wow, this guy says it better than I can and he is much better looking too!  Plus, he was an athlete at Purdue and we kinda like Purdue athletes around here.   Check out his video.

I have always known that when nitrogen is released from a joint it makes a sound, but I love how he says it is just GAS.  Ha ha!  You gotta smile about audible gas being released.  Anyways, the take home point on this is if it hurts when your joints pop you have to check it out.  If you are in the Sugar Land, Texas area

you need to go see him but if you are in the greater New Orleans area you ought to come see me for those painful "popping" joints.  Like I always say"You Deserve a Good Mechanical Assessment and Treatment Plan!"  Check out grimmpt.com or call 504-228-0524 to set up yours today.

Help I Hurt My Back Deadlifting in the Gym!

First things first, I don't believe that everyone who is experiencing low back pain after a deadlifting workout is dealing with their first episode of low back pain. In fact, I would venture to say that this is true for the majority of people who now have lumbar pain. It has been my experience (28+ years) that people have unresolved low back pain issues that have gone dormant so to speak and are now painful again after their car wreck, marathon, yard work or even working out. My practice which is based on Mechanical Diagnosis and Therapy, prides itself on teaching you how to resolve your low back pain issues once and for all. 

If it were me, and my back was hurting from working out, and knowing what I now know,  I would immediately lie face down (prone) for a few minutes and concentrate on relaxing and deep breathing in this position.   If this didn't ease my pain, I would rest for two days and try this again.  If this didn't work and it was making my pain worse or limiting my ability to move my low back, I would then seek help because there may be more treatment required to resolve your issue.  

If you are willing to heed the advice here, chances are that you can decrease your symptoms dramatically without medications, but will not fully resolve your lumbar problems.  This means next time you workout heavy, drive too far, garden too long, sit at a computer or at your desk in poor posture, your low back pain that has been unresolved or not fully treated will appear again.  Aren't you tired of this cycle?  Do you  know that with low back pain there is generally some type of inhibitory response in your leg strength?  Once your issues are resolved you will be stronger than ever and have opportunities to set personal records in the gym, on the field, and on the track. 

 Let me know how this works for you!  To fully understand your condition, you know what I am going to say..."Everyone Deserves a Good Mechanical Evaluation and Treatment Plan!"  Check out grimmpt.com for more details and call or text me at 504-228-0524 to set up your evaluation today  I got your back!  

Exercise and Changes in the Brain?

I was reading this the other day on the New York Times site and it really got me thinking.  Exercise and a non-sedentary lifestyle really are more important that we think.  I know that I have always felt better and had much clearer thoughts when I exercised regularly and now there is some evidence here to support why this may be so.  This article discusses how inactivity can actually cause changes in your brain!

The take home message would be to get up off the couch, away from the computer, limit the gaming and get some old fashioned exercise in.  It sure sounds like exercise is a more powerful modality than we think it is.  If you read my last blog post,  you know I recommended increasing your exercise and to include cardio, stretching and strengthening.

I regard exercise so highly that I am proud to establish  my office in a CrossFit gym called CrossFit Roux.  I believe that exercise which emphasizes functional varied movements is one of the answers to longevity and health.  CrossFit is only one type of exercise program but it is currently my exercise of choice.  Why? Because it is fun, it is scaleable to everyone's capabilities, adapted to provide for disabilities and is for all ages.  It is challenging, but with good coaching, it will help to increase your fitness level and help to provide mental clarity.  Doesn't that sound nice?  I would love to workout with you.  If interested just shoot me a text or email me so we can workout together sometime.

This commercial by Reebok sums up CrossFit better than I can so take a peek:

Any exercise program that is varied and somewhat intense is sure to expose some underlying dysfunctions or issues you are having with your body. Prolonged sitting at a desk or years of gaming generally won't expose these issues.   Chances are you haven't moved correctly or enough in several years.    If you find this to be the case with yourself or if your exercise regimen  or recreational activity is limited by joint or spinal pain then you know what I am going to say..."You Deserve A Good Biomechanical Assessment and Treatment Plan."  Check out grimmpt.com or call 504-228-0524 to set up your evaluation today.

What you SHOULD Give up for Lent

Your wicked diet and lifestyle ways.  No, seriously, you need to give up all of it. You know what I am talking about.  Don't ignore the messages you have been getting for the last year or longer.  Go Paleo.

That's right, I said Paleo as in paleolithic, as in caveman.  Sleep, Eat, Exercise, and De-stress like a caveman.  It isn't going to be easy, in fact, it will probably be one of the hardest things you will ever do.  You are going to sacrifice like no other, but in the end you will be eternally grateful.  This Lent you might as well do something that will actually be good for your health in the end.

I don't care what is wrong with you right now...body or mind.   If you do the research, and actually commit to this mind, body and soul,  this will  help your health issues to improve.

 Sleep -  Essentially sleep at least 7 hours a night.  Sleep when it is dark, waken when there is daylight.  Take naps if you need to.  Sleep in a cool, dark room with a regular routine.  This is more important than you think.  Don't "wait 'til your old to sleep," cause lack of sleep may kill you first.  I recommend doing your own research on this...



De - Stress -   Take a Chill Pill!  Do what you need to do to keep your stress level in check.  You have heard it before so take this important time for yourself.  Practice relaxation and breathing techniques.  Try meditation. Take breaks.  Go on relaxing vacations regularly.

Clean up your diet!  You are actually killing yourself slowly and painfully eating the way you are now.   Cut out the junk food and processed food of any kind.  Eat what is local, seasonal, organic, and grass-fed. Eat seafood, eggs, meat, vegetables, fruit, berries and some nuts.  Cut out dairy, sugar and sweeteners, alcohol, grains and potatoes.  Use only olive, coconut oils or clarified grass-fed butter.  Don't even think of making excuses about why you can't do this or how this won't work...Yada yada yada.  Find a way and do it.  Period.  If your Great-Grandparents (or Great-Great - Grandparents for you younger people) didn't eat it, you shouldn't either.    You can ease yourself into this way of eating by looking up Paleo or you can go all the way and do a Whole 30, but for Lent it will be a Whole 40 and no taking Sundays off.  My recommendation is to really go all the way.  After all, it is LENT!

Exercise -  You all went to elementary school so you know what this means.  As I am fond of saying you don't want me picking your exercise program for you, because you won't like it (actually you will learn to love it, but that is another topic).  Get off the hamster wheel and go outside.  Your body is craving Vitamin D so give it some the natural way.  Do a blend of cardio, stretching, and weight training.  Make time for this.  Make this a priority.   No excuses. Like Nike says,  Just do it!  Put some effort into it.  Reading a book on the treadmill isn't going to cut it, sorry.

If you are sicker than your friends or have an autoimmune disease (there are hundreds of them so chances are highly likely that you do...)  research the autoimmune protocol and save yourself some more time in regaining your health.  The book I am plowing through now is pictured here.  I highly recommend it for your library.  It is chock full of information and just downright interesting.  (This is not a paid endorsement.)

The "Paleo" lifestyle has changed my life and my family's lives for the better.  There are thousands of testimonials on the web so check them out.  Just remember that "Sitting is the New Smoking," so get up every 15 minutes from the computer and walk around!  If you are still having pain after committing to this lifestyle you know what I am going to say... You owe yourself a good mechanical assessment!  Check out grimmpt.com or call 504-228-0524 to schedule your assessment today.    You will thank me later for this.  I promise!