After Class Self Care
By: Dr Caitlin Davison
Congratulations to my fellow Yogathletes who participated in the 21-day challenge! I bet there were some days when you were pretty sore from all that hard work. Whether you log a few classes per week or crush double classes almost daily, taking care of your body post-workout is so important. So this month, show yourself some *gratitude* for all your hard work by trying out the following:
Stretch: This can mean doing the stretches demonstrated at the end of a fitness class or, better yet, staying for a yoga class afterwards. Stretching is so important for keeping muscles long, lean and flexible so that when we need them to work they’re able to do so, in their full range of motion, without resulting in injury. And even if you can’t stay for the stretch or do more yoga, be sure to stretch in the shower after class! (Credit to Barb for that hot tip)
Drink water: You lose it when you sweat but you need it to keep your joints lubricated, your muscles from cramping, and to avoid feeling tired, dizzy, and uncoordinated (just some of the signs of dehydration). So re-fill that water bottle after class and get it in ya!
Epsom salt bath: The theory is that Epsom salt dissolves in water releasing its key mineral ingredient, Magnesium, which the body uses to relax muscles, promote energy production, and reduce the side effects of built up adrenaline. You can also count on the hot water to relieve muscle tension, loosen joints, and lower blood pressure.
Eat protein: Vigorous exercise burns through energy stores and then starts to break down the proteins in muscles cells. So after a tough class, your muscles are hungry! Eating protein will help repair and grow new muscle. Carbs will also be necessary to replenish your energy stores, especially if you’ve been doing multiple classes per day.
Sleep: Our bodies do the majority of their repair and rebuild work while we sleep. This is when we produce the most growth hormone, synthesize proteins, and recharge the brain. So get that luxurious 7-9 hours!
Treat Yo’Self: You did it. You set a goal, you showed up, you slayed. Reward yourself with whatever gives you those good feels. Glass of wine? Hang with friends? Favourite snack? Quality time with your couch & Netflix? Treat yourself honey, you deserve it!
If any of your after-class aches and pains persist past a few days, be sure to get them checked out by your chiropractor/physio/RMT. Taking care of, and preventing, injuries is self care too!
Dr. Caitlin Davidson, BSc (Hons), DC
Dr. Davidson graduated Magna Cum Laude from the Canadian Memorial Chiropractic College in 2016, while being co-president of the ICPA Pediatrics Club and teaching in a Senior’s Chair Yoga Program. In 2017 she also became a Certified Animal Chiropractor. She is a member in good standing with College of Chiropractors of Ontario. Dr. Davidson is passionate about helping your entire family live your healthiest, most balanced lives. And she loves to practice what she preaches, which is why you can catch her in all styles of classes at Yogathletix!