Recovery myths that are slowing you down

After a workout game or even a weekend project, maybe after you dance at the big concert tonight, you might think you're doing everything right to recover, but some common advice could actually slow you down and make that much harder. So we're gonna bring in the expert now, Dr. Raymond Solano. Dr. Ray, here now to separate recovery from fiction. It's so good to see you. Hey, Marissa, good to see you too. Well, let's jump right in, doctor. I mean, what are some things that people think they're doing right, but it's all wrong? Yeah, well, first and foremost, recovery oftentimes people feel is necessary to get rid of pain and it's necessary to do nothing during your recovery periods in order to get back to whatever it is you were doing, whether it's running, whether it's cycling, swimming. But recovery really should be not only about managing and lessening the pain, but it should also be about restoring proper range of motion, proper strength and proper stability so that you can get back after whatever it is you're trying to accomplish the next day. You mentioned range of motion and often hear that stretching alone can prevent injuries. I'm assuming that that's a myth. Well, stretching is not a myth. There is an importance behind stretching, but I tell you what, Marissa, what's even more important is specific stretching. So what I mean by that is sports specific stretching. So if you are a runner, you want to do more dynamic stretching where you're doing some leg kicks or butt kicks or leg swings. If you're a golfer, maybe some rotational exercises to practice your trunk rotation as you're lengthening that part of the body. But stretching is very important, but the type of stretching you do is even more important because you don't just stretch one single way for every activity because every activity is movement specific. So you have to be careful with your stretching not to avoid or not to stay away from certain areas that need to be warmed up properly. And then also stretching alone, meaning it can't be just stretching. That was the myth part. There are some other things you want to incorporate. You talk about the importance of rest and also pain and ice fixes. What do we see there? Yeah, so people think that when they need to rest, they do nothing at all. And that's not always the case. If you're suffering from pain and you're taking some time off, it's okay to actually go through some sport-specific movement activities. It's okay to go for a walk. It's okay, in some cases, to maybe ride a bike. It's okay to do certain type of mobility exercises during your rest. What rest normally does not mean is loading the body. So if your doctor has asked you to rest, it's time to kind of stay away from any heavy squatting, lunging, any leg presses that could potentially aggravate a condition that you already have, not just in your spine, but throughout the rest of your body. So rest is important, but it doesn't mean completely zero activity because the body is designed and built to move. And even when we are resting, we're reducing the load, but we're still doing something to maintain that range of motion, that mobility that's so important for when you start to progressively load that part of the body. The last thing you wanna do is do nothing. And then after four weeks, because my doctor told me four weeks, you know, start squatting or running or doing something that you weren't prepared for. Yeah, you could possibly re-injure yourself, and we certainly don't want that. Dr. Ray Solano, I wish we had more time, but thank you so much for your advice, your recommendations, we appreciate it. And that's where you all can stay connected. All right, Jacqueline, over to you. All right, thank you.