How To Reduce Inflammation After Exercise

How To Reduce Inflammation After Exercise

Post-Exercise Habits

to reduce inflammation and promote recovery

At Well Theory, our products, recipes, resources, and more are all geared towards helping you live a life with less pain, less inflammation, and better overall wellness. We know that the root cause of many lifestyle diseases is inflammation, and taking small, daily steps towards reducing inflammation can have a big impact on the improvement of your physical, mental, and emotional well-being.

That being said, we also know that inflammation plays a key part in many of your body’s natural processes. When you bump into the corner of a coffee table, the swelling that occurs afterwards protects the site of injury so it can heal quickly and easily. And when you exercise, your muscles undergo micro-tearing and strain – healing these micro-injuries is a critical part of building better, stronger muscle fibers, improving your athletic performance, endurance, and overall physical health.

Inflammation is a normal part of this process, but if you overdo it, you may experience soreness that lasts a few days and can prevent you from continuing to exercise. Generally, even after a difficult workout, you should be able to walk normally the next day. You may experience soreness, but if your movement is inhibited, chances are you’ve overdone it.

Here are some tips you can use to reduce inflammation, so you can build a daily exercise you can stick to.

How To Reduce Muscle Inflammation

recover faster, get healthier

Tip #1: Stretch. It’s imperative that you fully stretch before any intense exercise. We recommend starting a short, daily yoga routine to ensure that you get a good 20-minute stretch session in. Flexibility, like strength, is built over time. If you’re new to exercise, a yoga routine alone may be completely sufficient.

Read More: Why Yoga Is Beneficial At Any Age & Ability

Stretching helps lengthen your muscles, making you less susceptible to injury. It also strengthens your joints and protects them from injury as well. Yoga can improve your core strength, which protects your balance, spine, and more.

Yoga itself can also have anti-inflammatory results. A weak core can put strain on your spine and other bones, injuring them and creating inflammation. Strengthening your core helps prevent inflammation in that sense.

Tip #2: Don’t overdo it. Again, if you are so sore you cannot move the next day, you’ve overdone it. Don’t start a new exercise routine every week – start with just yoga, add in some weights and cardio, and slowly build up your routine. Additionally, high-intensity workouts shouldn’t be done back-to-back. If you attend a fitness class that you find challenging, give your body a break the next day and only go for a walk instead of going for a run, doing an intense yoga routine, etc. Listen to your body and make sure it’s recovered completely before challenging it again.

Tip #3: Strengthen all muscles, big and small. You want to prevent muscle imbalance. If your core is weak, then muscles in your back will struggle to compensate. If your gluteus muscles are weak, then your hamstrings can get overworked. It’s always a good idea to visit with a physical therapist or personal trainer to get an accurate assessment of your overall physical health – they can tell you where your weak points are, and tell you which muscle groups to focus on.

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Tip #4: Get anti-inflammatory nutrients in your diet. Our Herbal Kitchen is filled with recipes that use anti-inflammatory and antioxidant ingredients. Most of our products also contain CBD, which is known to be pain-relieving and inflammation-reducing. Start with our CBD Multivitamin to boost your nutrition, and add in our CBD Oil Tincture and CBD Softgels for an added anti-inflammatory kick.

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE

Why Running Gait Matters: How To Avoid Injury

Why Running Gait Matters: How To Avoid Injury

You Running Gait Matters

here's why:


Forefoot and midfoot strike runners tend to have increased cadence in running, which means that their feet strike the ground more often. They also have shorter stride lengths, more knee flexion and less ankle dorsiflexion.

The benefits of forefoot and midfoot striking:

  • A short stride length puts the center of gravity closer to the body, giving you greater balance and stability.
  • A faster cadence reduces overall loading, meaning that your feet don’t bear too much weight, decreasing injury.
  • Together, these biomechanical changes should result in less impact damage. Also, with forefoot strike, the calf muscles work harder and this can reduce overall impact load; however, it can put a lot of strain on the Achilles and that is sometimes a problem.

Knee strain is also reduced with a non-heel strike pattern of running. Because more muscles are engaged with a forefoot strike, the leg has more shock absorption with a forefoot strike than with a heel strike. Because the actions of the leg are more efficient with a midfoot or forefoot strike, the metabolic demands of running are diminished, and the runner becomes more efficient – faster, with more endurance. A running pattern that involves a mid or forefoot strike also takes advantage of the inherent capacity of the arch to store energy, which can also improve your time.

Choose Structure Over Cushion

when picking new footwear

It has been shown that using arch supports weakens the foot over time and can actually lead to injury. Minimalist shoes usually do not have much in terms of arch support, which encourages your arch to self-support, making your arch stronger and bettering your overall foot health.

It has also been found that the cushioning found in the heels of most traditional running shoes do not reduce the risk of heel injury. In other words, no amount of heel cushioning seems to make a difference when it comes to tibial stress fractures and plantar fasciitis.

Paradoxically, cushioning in a shoe can lead to problems like plantar fasciitis. Too much cushioning in the heel during impact can lead to excessive eversion of the heel and then to excessive pronation of the midfoot. This strains the plantar fascia.

Cushioned shoes also require more work from the knee and hip, both because they tend to be heavier than minimalist shoes, but also because the added cushion creates a larger shoe that must be lifted higher to clear the ground during a running stride. This creates the possibility of a greater risk of injury to the knee with highly cushioned traditional running shoes.

Most of the benefits of minimalist running are compelling but still theoretical as not enough studies have been done. Also, enterprising attorneys recently settled a class action lawsuit against Vibram for claims they made about the benefits of the FiveFingers shoe they made, so it is important to do your research and trust your own lived experience when choosing new running wear. It’s also not a bad idea to ask your physician or physical therapist for running shoe recommendations.

Some would say that minimalist running doesn’t eliminate injuries, but simply changes the type of injuries. Nonetheless, a lot of studies are showing significant benefits to simply changing the position of the foot during impact with running. New “minimalist” running shoes simply accommodate a movement already afoot.

Recover Quickly And Fully

Recovery after exercise is just as important as what you do during your run. If you aren’t fully recovered and are fatigued during your next run, you’re more likely to step out of the right running gait and overuse muscles, injuring  yourself.

Our products here at Well Theory are designed to help you heal and recover naturally – and are developed to seamlessly fit into your routine. Our new Tart Cherry Extract supplement is ideal for soothing away pain from sore muscles and provides support for a healthier cardiovascular system – so you can run longer and more efficiently. 

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE

Why Tart Cherry Should Be Your Post-Workout Supplement

Why Tart Cherry Should Be Your Post-Workout Supplement

Whether you are a professional athlete or a casual runner, it is important to provide your muscles with the necessary nutrients needed to replenish themselves after physical activity. If you are looking for a fantastic supplement for sports nutrition, look no further than tart cherries. Here’s why.

Tart Cherries And Muscle Pain

Consuming tart cherries is steadily becoming a popular means of managing inflammation. This is one of the very reasons that make tart cherries a fantastic post-exercise supplement!

It is not uncommon to have muscle aches and tension following a workout. This can be caused by a number of reasons:

· You didn’t stretch before and/or after exercising. (Shame on you.)
· You over-exercised and strained your muscles. (Shame on you again.)
· You are experiencing the general tension and inflammation that comes after finishing a workout.
· Your body has too much chronic inflammation to properly recover on its own.

If you are training, working on maintaining a healthy weight, trying to build muscle, or simply keeping up with a fast-paced lifestyle, the last thing you want is to be slowed down by muscle pain. That’s where tart cherry supplementation comes in.

Muscle pain is generally due to increased acute inflammation. The microscopic structure of the muscle fiber is damaged, and this causes inflammation. Inflammation, of course, is necessary to start the healing process for that muscle. However, if left unchecked and not balanced, this inflammatory response can become painful and damaging.

For example, neutrophils that come to the site to eradicate the damaged muscle fibers can produce a lot of free radicals. These radicals cause oxidative stress and further damage. Cherries can help to promote the proper balance of healthy inflammation and damaging chronic inflammation.

How Do Tart Cherries Help To Reduce Muscle Pain?

Tart cherries work within the body to block oxidative stress and also decrease inflammation levels. Consuming at least 45 cherries each day is able to reduce circulating inflammatory cytokines in healthy people. For those participating in athletic endeavors, more might be needed.

Oxidative stress causes damage to the tissue itself and also promotes pain signals to form. 

These stress signals create pain responses and the free radicals may further inhibit the body’s ability to repair itself. 

Reducing these free radicals and relieving oxidative stress is a surefire way to soothe away muscle pain and help you recover faster from exercise.

Tart cherries are high in polyphenols, flavonoids, and anthocyanins which are plant-based compounds that help to fight inflammation and deliver antioxidants into your system. Even eating sweet cherries can help. Markers of inflammation, even CRP (C-reactive protein) decreased 25% in those that ate sweet cherries for a month.

Tart cherries and other dark-colored fruits with high levels of these healing compounds – including blackberries, blueberries, concord grapes, black currants, and more – also affect the microglial cells within the body, reducing inflammation and oxidative stress to control swelling and pain. Microglials cells are supportive cells for the nervous system, and they play a large role in pain production.

For healthy runners and athletes, it is thought that consuming about 11-120 cherries (or the equivalent) daily can reduce the pain and strength loss associated with delayed-onset-muscle-soreness (DOMS). Tart cherries simply hold more of the powerful phytochemicals than sweet ones. One scientific study looked at a group of endurance runners that took cherry juice for a week before and after a 24-hour racing event. The cherry was found to significantly reduce muscle pain after the event.

Rather than reaching for ibuprofen to relax muscle pain after a workout, trade your medication for the natural benefits of tart cherries instead. They naturally provide pain relief and inflammation control without the negative side effects of chemical-based pain medicine.

How To Use Tart Cherries Post-Workout

There are many ways to get the healthy benefits of tart cherry into your daily routine. The first is to consume fresh cherries. Make sure that you are choosing tart cherries and not traditional sweet cherries. Montmorency cherries contain higher amounts of the phytochemicals needed to provide your system with antioxidant and anti-inflammatory results than do Bing cherries.

You can also find tart cherry juice at your local grocery store, but be aware of the sugar content of these juices. Many varieties of these juices are packed with excess sugar for sweetness which counteracts the healthy effects of tart cherries. If you opt for juice as your source of supplementation, look for unsweetened varieties.

Tart cherry supplements are also a great way to add antioxidants into your day without the hassle of hunting through the juice aisle at the grocery store or pitting cherries at home. Also, cherry extract has little to no caloric content.

No matter how you choose to incorporate it into your day, make sure to keep tart cherries in mind as a natural method of health and recovery to strengthen your active lifestyle.

Add Our New Tart Cherry Extract Into Your Routine

If you are interested in adding the power of tart cherries into your daily supplement regimen, Well Theory is here to help with our new Tart Cherry Extract supplements. This daily capsule provides you with a high dose of antioxidants to help fight joint and muscle pain, lower inflammation, and promote high-quality rest.

Order our surgeon-formulated supplements today!

 

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE

At-Home Knee Exercises

At-Home Knee Exercises

5 Knee Exercises

you can do at home

The best way to maintain healthy and strong knees is to exercise. Strengthening the muscles act to support the knees can help reduce stress on the knee joint. Strong quadriceps and hamstrings help your knees absorb shock. Stretching these muscles are important as well.

Strengthening these muscles can support the knee but can tighten the muscle, which makes them at risk for injury. Implementing a smart exercise regimen and effective stretching can ensure you have healthy knees!

Cartilage responds well to low-impact aerobic activity. A doctor can help you begin building a routine and find which exercises are right for you. Start slowly and listen to your body.

Early on you may feel discomfort as your muscles become more accustomed to being challenged. However, if you begin to experience any pain that is not due to basic muscle soreness from exercise discontinue that exercise.

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It’s normal to feel stiff and sore after exercise, but if it is difficult to move you may have overdone your exercise. Often a professional physical therapist or exercise physiologist can create a custom exercise program appropriate to you as an individual.

Think you may have underlying complications contributing to your knee pain? Read our blog, Knee Pain & Arthritis, to find out if arthritis may be the culprit.

Knee Exercises

These are suggestions and require normal balance and ability. If you have any questions as to your ability to perform these motions please consult your physician.

1. Step Ups

Use a 6-inch high platform and step onto it. Lift your other foot off of the ground and allow it to hang loosely off the platform. Hold for three to five seconds and then slowly lower your hanging foot to the floor. Afterwards, bring your stepping foot down. Repeat on the other side. 

Make sure your entire foot is on the platform and don’t lock the knee that is stepping onto the platform.

2. Knee Stabilization

Hold onto the back of a chair and lift one leg. Stabilize your weight on the supporting leg, then tighten the thigh muscle in your lifted left. Move the lifted leg forward, backwards, left and right. Slowly return to the first position and repeat.

3. Hamstring Curls

Hold onto the back of a chair and balance your weight onto your supporting leg. Lift the other foot and bring the heel towards the buttocks. Hold this position for three to five seconds, and then slowly lower the leg. Repeat this motion with the other leg.

4. Hamstring Stretch

Sit up with your back straight and both legs extended straight in front of you. Lay your palms on the floor and slide you hands towards your ankles. Hold this position for 30 seconds. Don’t point or flex your feet during this stretch, and keep your back straight. Only go as far as is comfortable of a gentle stretch to the back of the leg.

5. Quad Stretch

As you hold onto a wall or chair for balance lift one foot up towards your buttocks. Grab your ankle and pull your heel closer to the body. Hold this stretch for 30 seconds. Keep your back straight and knees close together. If you have any knee pain doing this, stop.

If you have any questions about these stretches contact your physician for assistance.

 

For more information about Knee Exercises visit the American Academy of Orthopaedic Surgeons.

 

Improve your overall musculoskeletal health with our Bone & Joint Multi! The ingredients in our Well Theory Multivitamin were curated by an orthopedic surgeon to fill gaps in your diet, reduce muscle + joint inflammation, and help you start building a life centered on full-body wellness.

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE