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- [00:02]
Marielle Segarra
You're listening to Life Kit from npr. Hey, everybody, it's Marielle. A couple years ago, our producer, Margaret Serino, was at the gym lifting some weights. It was her first time back after a pretty long break, but she was feeling good, feeling strong. Then when she bent over to pick up her barbell on her last set.
- [00:24]
Margaret Serino
I just felt something snap. And I literally said out loud, that is not good.
- [00:32]
Marielle Segarra
Something in her lower back, some muscle or tendon or bone, was not where it was supposed to be.
- [00:38]
Margaret Serino
And I just immediately dropped everything and, like, crawled home from the gym and took all of the pain meds I could find.
- [00:48]
Marielle Segarra
Margaret was mad at herself because this time, this injury, she says, it was kind of her fault.
- [00:54]
Margaret Serino
I did none of the things I was supposed to. I was lifting weights for the first time in, like, a year and then immediately went as heavy as I used to go. I didn't warm up. I just waltzed into the gym, loaded up my barbell, and was like, it'll be fine.
- [01:10]
Marielle Segarra
It was not fine. She had to work with a physical therapist for months to fix her back. She couldn't do workouts or do the hobbies she liked to do, but the experience taught her that all of those parts of the workout that she used to gloss over, the warmup, the cool down, the stretching, those things matter.
- [01:27]
Anna Cockrell
Three, two, one, go.
- [01:31]
Marielle Segarra
After a lot of treatment and time off, Margaret's back at the gym now, doing the things she used to do, but safely this time. And she's got tips to share so that you don't need to throw your back out to learn the right from the wrong. On this episode of Life Kit, how to recover in between your workouts, Margaret talks with a sports medicine doctor, a nutritionist, and a professional athlete about what you can do to minimize your risk of injury, feel less sore, and get as much out of your workouts as possible.
- [02:01]
Margaret Serino
That was a hard one, the way I hurt myself. It turns out a lot of people injure themselves in the exact same way, and that's takeaway one. If you are returning to working out like I was, if it's been years or months or even just a week, go slow. Work out easier than you think you need to. Not because you can't push yourself harder, but because you are retraining your body to handle stress. I talked with Dr. Natasha Dazai. She's a sports medicine doctor at NYU Langone, and she told me that when it comes to injuries, she tends to treat people for two main reasons. I fall into the first camp. Basically, it goes like this people are.
- [02:57]
Dr. Natasha Dazai
Starting to get back to exercise and they try to exercise in the same capacity as they did back when they were 20, and they don't do that post workout recovery.
- [03:09]
Margaret Serino
Maybe you did a bunch of sports as a kid or you were really on top of your workout game in your teens or twenties, but you fell off for a bit and when you get back into it, your body just can't hang.
- [03:19]
Dr. Natasha Dazai
And that's where the micro injury, the repetitive stress on the tendons, on the muscles, on the joints really do start to take their toll. And you see a lot of overused tendinitis, you see flares of early arthritis or even some moderate arthritis by that age and just a lot of kind of soreness and pain.
- [03:38]
Margaret Serino
When you work out, whether you're at the yoga studio or on a long run or in a hiit class at the gym, you are putting stress on your body and you're conditioning your muscles, bones and tendons to handle a certain amount of that stress over time building up your strength and elasticity.
- [03:55]
Dr. Natasha Dazai
And in between exercise that is going to decrease. So if you go a long time between exercise and then you go back to exercising, you will feel everything a little bit tighter, a little bit more restricted and not as pliable.
- [04:14]
Margaret Serino
So if you stop moving all those muscles and then try to do that same long run or hit class you did before, things could break down. That's what happened to me. The other common cause of injury happens when someone does the exact same movement again and again and again.
- [04:32]
Dr. Natasha Dazai
They only run or they only lift and they might overdo it and they don't allow adequate time for recovery between. I always use the analogy like if you tap your finger on the table long enough, it's going to start hurting.
- [04:47]
Margaret Serino
This is why even pro athletes need days off, even though their bodies are conditioned to handle that load.
- [04:53]
Anna Cockrell
A typical week, we lift about three times a week. So Monday, Wednesday, Friday, we'll be in the weight room. And then pretty much every day, Monday to Friday, we're on the track at least once.
- [05:06]
Margaret Serino
That's Anna Cockrell. She's a professional track and field athlete and Olympic medalist.
- [05:10]
Anna Cockrell
You're making a face like I could never do that.
- [05:12]
Marielle Segarra
Girl.
- [05:12]
Anna Cockrell
I barely made it through.
- [05:13]
Margaret Serino
It's true, I was making a face. But Anna told me the reason she can do all that is because she has unlocked her rest and recovery.
- [05:22]
Anna Cockrell
The things I'm able to do physically are far greater than anything I've ever been able to do in my life. I can run faster, I can run farther, I can do more. But it comes with the caveat of I have to warm up better and I have to recover better and I have to take that stuff seriously.
- [05:36]
Margaret Serino
Anna has one to two days off a week built into her training plan.
- [05:40]
Anna Cockrell
Typically on my off day, like, I'm doing like the household movement that I have been neglecting. So I'm like, let me clean my apartment, let me do my laundry.
- [05:50]
Margaret Serino
She's doing household chores or maybe taking a yoga class. Nothing strenuous. Dr. Dzai says this kind of varied training plan, strength, cardio, scheduled rest is what everyone should be shooting for.
- [06:03]
Dr. Natasha Dazai
Mixing up some strength training with some low impact exercise with some high intensity exercise that's really for the general masses. Right. And also just for long term, like throughout your lifespan, we could talk to the 20 year old and say the same thing and the 80 year old and say the same thing.
- [06:20]
Margaret Serino
So go slow, plan out time for rest and recovery, and mix up your workouts. I asked Hannah what else we could take away from a week in her life. What else could help us recover and perform better. Her biggest advice, there's not one workout.
- [06:34]
Anna Cockrell
There'S not one supplement. There's not one secret. Like, sometimes it's just a grift. Like people are really trying to make a lot of money.
- [06:41]
Margaret Serino
Beware of the grift. If a supplement promises to be the cure all for muscle soreness or insists it'll give you six pack abs, those claims are probably not true. It's hard, and maybe we all knew this deep down. But what makes the biggest difference are your habits. Sleeping well, eating regularly, warming up, and cooling down. A lot of extras on the market can just cloud that. With that in mind, Anna walked me through her own habits. Everything she does from the moment she stops her workout to the moment right before the next one. Okay, the recovery clock is starting. Takeaway 2. Right after your workout, you want to gradually ease the load on your heart and muscles.
- [07:25]
Anna Cockrell
I think it's a very bad idea to go straight from your last rep.
- [07:30]
Margaret Serino
To your car and assess. Whatever you do, do not skip your cooldown.
- [07:35]
Anna Cockrell
Whatever that pain you feel, that achy, burny kind of pain, I know it feels better the next day when I cool down and take my time and actually let my body say we're finished.
- [07:50]
Margaret Serino
Scientifically, the cooldown is where your body first begins its mending and recovery. You're bringing your heart rate down slowly so that your body can redirect blood flow to the right places because you.
- [08:02]
Dr. Natasha Dazai
Are now not exercising and you don't need all that kind of diversion of blood flow to your muscles. And you need to redirect the blood flow to your organs and digestive system and things like that.
- [08:16]
Margaret Serino
So when you Skip a cooldown, Dr. Dzai says you could experience post exercise hypotension or a big drop in blood pressure. You might feel dizzy, low energy. To counteract that, you don't need to do anything special. You just want to make sure you're not going from the hardest movement of your day to veggie out on the couch.
- [08:35]
Anna Cockrell
We finish the workout, I give myself a couple minutes, and then I'm like slow jogging, sometimes even like walking, then jogging, then walking, then jogging for maybe 10, 15 minutes if I'm being very dedicated.
- [08:49]
Margaret Serino
Anna says for her and really for everyone, this is non negotiable.
- [08:54]
Anna Cockrell
So if you've got an hour to get your workout in, think about spending 10 minutes cooling down. Thinking of that as like, my workout is not complete until I cool down.
- [09:05]
Margaret Serino
Okay, you spent 10, 15 minutes slowly lowering your heart rate. You know, maybe you did a light jog or a speed walk on the treadmill. That's what I like to do. Next on the clock, it's time for some stretching. And this is what makes a bigger difference in how sore you feel the next day. Now, the research out there says that soreness benefit from stretching is pretty minor.
- [09:28]
Dr. Natasha Dazai
But if you didn't do any stretching, it increases your risk of the delayed onset muscle soreness or doms that you often hear about. After intense physical activity.
- [09:38]
Margaret Serino
It's totally fine and expected to feel a little sore. You might even like it. It means you did the work. But it's that second day soreness that Dr. Desai is talking about. The kind of soreness where you feel like you've been hit by a bus when you wake up and you can't get out of bed. Yeah, that's too sore. You want to avoid that because that.
- [09:59]
Dr. Natasha Dazai
Means there's so much tension in that muscle that if you went and worked out hard the same workout that you just did a few days earlier, you could really injure yourself by either tearing the muscle or creating a lot of inflammation.
- [10:15]
Margaret Serino
Take a few minutes and stretch out any muscle that feels tight or that you just used a lot. Since I like to lift weights that can be heavy on my legs, I'm usually doing quad stretches and pigeon poses. You know, things to loosen up my hips and thighs. Anna usually does toe touches, hamstring stretches, calf raises, some seated leg straddles.
- [10:37]
Anna Cockrell
Just like a set of eight to 10 of those.
- [10:40]
Margaret Serino
Really, she Just does what feels good.
- [10:42]
Anna Cockrell
I don't usually put a watch to that stretching. It's more just kind of getting the movement in.
- [10:51]
Margaret Serino
Let's talk food now. Takeaway 3. Nutrition and recovery go hand in hand. Right after your workout, your body needs to take in protein to help it build more muscle. So next on the clock, you wanna get some protein in, especially if you're not gonna be able to eat your larger meal until much later.
- [11:09]
Jeremy Ford
Having a quick protein in the form of a chocolate milk, a protein shake is a great thing to do because that kind of carries you over until you're able to eat.
- [11:19]
Margaret Serino
That's Jeremy Ford. He's a sports dietitian and nutritionist at the University of South Carolina. He told me that when we work out, we're actually creating micro tears in our muscles. In response, our bodies repair those weaker muscle fibers and build up heartier fat fortified fibers in their place. That's how we get stronger. But to build back those fibers, we need to give our bodies some fuel to work with. And when we eat protein, our bodies break it down into amino acids that are then incorporated into these new muscle cells. So get your protein fix as soon as you can. Eat a protein bar on your walk home from the gym or drink some milk right when you get home. Fast forward a couple hours, you're home now, maybe you're getting a little hungry and it's time to eat a bigger meal. And I won't lie. In the world of fitness, the way we talk about nutrition can feel incredibly confusing. There are micros and macros and meal prepping and so many diets to sift through, and all of them are claiming to be the best. It's a lot. Anna agrees.
- [12:22]
Anna Cockrell
Every time I tried to do a lot of intense like macro counting or calorie counting, I either got way too obsessed with it or was just something that I could not maintain. And then I felt bad about the fact that I couldn't maintain it.
- [12:32]
Margaret Serino
So let's strip this down to the basics. What do you actually really need to eat? Jeremy goes by the rule of thirds.
- [12:40]
Jeremy Ford
So it would be a third of protein, a third of carbs, and a third of fruits or vegetables. By following a plate like that, it makes it very simple to cover all of your bases from a recovery perspective, but also just kind of a general rule of thumb for, for when you eat meals in general.
- [12:58]
Margaret Serino
Maybe that's some chicken or fish in one portion of your plate, a nice scoop of rice or pasta or potatoes in the other third, and then your favorite veggie in that last section, whatever you got in the fridge. Also, protein doesn't necessarily mean meat. Legumes are protein. Nuts are protein.
- [13:14]
Jeremy Ford
We can think of anything from lentils to lima beans to kidney beans. You can think of almonds, peanuts, sunflower seeds. You can even look at soy products and tofu, edamame, things of that nature can all provide additional protein sources.
- [13:33]
Margaret Serino
Now, we already talked about why our bodies need protein, and we have a whole episode on how to get more of it. For optimal muscle gains, you should cue that up after. But as for the other parts of the plate, your body's main energy source is carbohydrates, and you've just spent a lot of energy during that workout. So now you need to re up. And those fruits and vegetables also give you carbs as well as necessary vitamins and minerals that you'd be missing otherwise. But first and foremost, Jeremy's biggest recovery advice is to make sure you're eating in the first place, even if it's imperfect.
- [14:04]
Jeremy Ford
And so when I say that, I mean don't skip a meal. Right when we're not properly fueling our bodies, it puts us at a risk for injury because we're pretty much asking our bodies to drive a car with no gas in it.
- [14:20]
Margaret Serino
Let's get back to Anna's schedule and that recovery clock. At this point in the day, she's left the track, driven home, had her big meal. Now it's evening and time for her deeper, mindful recovery. Takeaway 4 Recovery continues into the night. Anna likes to do a nighttime stretch routine to wind down her body before bed. And again, just like that, immediate post workout stretching. This doesn't need to feel like a whole big thing.
- [14:46]
Anna Cockrell
It really can just be turning on the TV and stretching when the ads come on, like, okay, I'm going to sit and I'm going to touch my toes for this whole 30 seconds. I'm going to get on the ground and get in a lunge so that you're, yeah, you're still doing your TV time, but you're starting to get your body on that path to recovery back into movement so that the next session isn't quite so hard.
- [15:08]
Margaret Serino
This could be a good time to use any recovery gadgets you have. Again, nothing fancy. If you do want to purchase something, Anna says a foam roller will be.
- [15:16]
Anna Cockrell
Your biggest ally because you can just hit so many different parts of your body and all you have to do is put it on the floor and rock back and forth on top of it.
- [15:25]
Margaret Serino
Also, I just want to Say recovery doesn't need to feel like work. You could treat it like an indulgence, maybe light some candles and draw yourself a bath.
- [15:34]
Anna Cockrell
I think sometimes we make recovery more complicated than it needs to be. My grandmother loved an Epsom salt bath. If it was good enough for her, it is good enough for me. So like three to four times a week, honestly, I'm in the bathtub and I've got all my little essential oils too. So I feel like I'm like seasoning the water with my different oils and types of Epsom salts and magnesium flakes. I got the whole thing.
- [15:58]
Margaret Serino
And when you're done, seal it with the final and most important part of your wind down.
- [16:03]
Anna Cockrell
Now that I've started sleeping more, I do notice a difference on the days where I got a lot of rest.
- [16:08]
Margaret Serino
Versus the days that I didn't get your sleep in. Sometimes life gets overwhelming and you can't squeeze in eight hours. And sometimes even when you do make the time, your sleep isn't quality. You're tossing and turning or stressed about the fact that you can't sleep. Anna says don't fixate on sleep to the point that it stresses you out, but take it seriously. So let's fast forward on this clock to your next workout. Maybe that's the next day or maybe a few days from now. Whenever it is, I'm going to trust you've been good about your sleeping and eating and stretching in between so you're rested. You're a little sore, but not too sore now. Takeaway 5 let's get our energy back up and warm up our bodies.
- [16:50]
Jeremy Ford
Knowing that we are going to do activity and activity demands energy of us. We want to be thinking of foods that can give our bodies energy. Simply put, that would be focusing on carbohydrates.
- [17:04]
Margaret Serino
Jeremy says if you're two to four hours out from your next workout, that's a good time to eat a solid meal.
- [17:10]
Jeremy Ford
We can think of more whole food types of options. So that could be a full meal that includes a rice, a pasta, a potato, and maybe some some side items that go with that, right? Just things that our body can take its time digesting.
- [17:27]
Margaret Serino
You can eat complex carbs like those since you're not in a rush to digest everything. But once you're closer to workout time, about an hour or less, you want to simplify those carbs. So if you like to work out in the morning and don't get up early enough to fit in a full meal, just get something small in you. Think of quick snacks that Your body can digest on the fly.
- [17:48]
Jeremy Ford
Because the reality is when we are doing activity, our body is prioritizing the activity, not digestion. And so that's why we want to make sure that we're really finding what works for us beforehand.
- [18:01]
Margaret Serino
That could be applesauce, fruit snacks, goldfish cheese, pretzels, peanut butter, rice krispie treats. My personal favorite is yogurt. You might have to play around here and figure out what snack your body likes best and also how much of that snack you can hold in you.
- [18:18]
Anna Cockrell
Like, if I have a sandwich, I'm going to take a few bites of my sandwich. When I have an hour, I'm like, I need to eat something. What do I want to eat? What am I comfortable eating? What's going to sit well on my stomach? And that's what I go with.
- [18:29]
Margaret Serino
Just get something in your body so you're not running on an empty tank. And drink lots of water.
- [18:36]
Anna Cockrell
Dehydration increases your injury risk. So I always go into a workout trying to make sure I'm hydrated.
- [18:42]
Margaret Serino
One last thing, and then you're ready to get going. Remember how important that cooldown was to slowly lower your heart rate. It works both ways. So before you get into the high intensity meat of your workout, you need to warm up.
- [18:56]
Dr. Natasha Dazai
When you're warming up, you're actually trying to, from a cardiovascular perspective, increase the blood flow to the body. So adrenaline helps increase the heart rate, which increases the cardiac output. More blood flow to your brain allows you to focus and decrease the kind of pain, feedback loop and more blood flow to the muscles, which allows them to swell and have a steady flow of oxygen so they perform their function, which is to contract. Right.
- [19:27]
Margaret Serino
And warming up preps your body for all of the stretching, tearing, yanking, pulling on those muscles. It makes your muscles a little more pliable, less stiff, so they can handle what's to come. Okay, that's our recovery clock. Everything you can do from the moment your last workout finishes to right before your next one begins to feel better in your body, minimize your injury risk and maximize the benefits of all that work you're doing right now. Anna's in what is personally her least favorite part of the season. She's spending a lot of hours at the track, but she has an outlook on this yucky period of her training that I think applies really well to all of recovery and all of fitness, especially if you do have a bad workout or do feel a lot of pain and soreness.
- [20:18]
Anna Cockrell
Yeah, today felt really bad. I don't feel like I did well when I look at this workout from a year ago. I've done better so I could be salty that I was in the back of the pack today, but a year ago I would have been way in the back of the pack and today I was in striking distance. So like a win is a win.
- [20:36]
Margaret Serino
Give yourself a win. Maybe the win is that you return to the gym after some time off, or that you did a cool down for the first time, or cooked yourself a really filling meal or spent 10 minutes stretching before bed. All of that matters. And once you accumulate enough of those small victories, the wins just get bigger and bigger. Okay, it's time for a recap. Takeaway 1 if you took a break from working out and are just getting back to it, go slow, go easier than you think you need to, and budget lots of time for rest and recovery. Also, mix up your workouts. Takeaway 2 Starting up that recovery clock in the first hour after your workout, you want to spend 10 or 15 minutes cooling down, then do some stretching. Takeaway 3 Make sure you get a bit of protein in on your way home from the gym. Once you're home and starting to get hungry, you can help your body recover by following the rule of thirds cooking a meal that's a third protein, a third carbs, and a third veggies. But most importantly, don't skip meals. Takeaway 4 Build some recovery into your nighttime wind down. That could be more stretching, foam rolling or a hot bath. And make sure you're taking your sleep seriously. Takeaway 5 A few hours out from your next workout, get some complex carbs in you. Then right before eat more easily digestible snacks. Budget time to warm up. And lastly, remember to celebrate your recovery just like you would a workout.
- [22:24]
Marielle Segarra
That was Life Kit producer Margaret Serino. For more Life Kit, check out our other episodes. We've got one on how to get into weightlifting and another on eating healthy on a budget. You can find those@npr.org LifeKit and if you love Life Kit and want even more, subscribe to our newsletter@npr.org LifeKitnewsletter Also, we love hearing from you, so if you have episode ideas or feedback you want to share, email us at lifekitpress. This episode of Life Kit was produced by Margaret Serino. Our visuals editor is Beck Harlan and our digital editor is Malika Garib. Megan Keane is our supervising editor and Beth Donovan is our Executive producer. Our production team also includes Andy Tegel, Claire Marie Schneider, and Sylvie Douglas. Engineering support comes from Robert Rodriguez. I'm Marielle Segarra. Thanks for listening.
- [23:17]
Margaret Serino
It.