Written by Dr. Chelsey Spano, Chiropractic Expert
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
Building strength is a powerful way for women to take charge of their health, but proper recovery is just as critical as the workouts themselves. Recovery allows your body to repair, grow stronger, and prepare for the next challenge. Here are seven chiropractic-approved strategies to enhance recovery and keep you feeling your best:
1 Prioritize Post-Workout Stretching
After strength training, spend 5-10 minutes stretching major muscle groups. This helps improve flexibility, release tension, and prevent stiffness. Focus on areas prone to tightness, such as the lower back, hamstrings, and shoulders. Incorporate stretches like child’s pose, seated forward folds, and cat-cow stretches to support spinal health.
2 Incorporate Foam Rolling
Foam rolling is an excellent way to release muscle knots (trigger points) and improve blood flow. Roll slowly over tight areas, especially the quads, calves, and glutes. If a spot feels particularly tender, pause and breathe deeply to help the muscle relax. Foam rolling can reduce soreness and keep muscles pliable, reducing the risk of injury.
3 Hydrate and Refuel Properly
Hydration is key to muscle recovery. Drinking water after a workout helps flush out toxins and reduces muscle cramps. Pair your hydration with a nutrient-rich snack or meal within 30 minutes of exercising. Focus on lean proteins, healthy fats, and complex carbohydrates to replenish energy stores and support muscle repair.
4 Get Adequate Sleep
Sleep is when your body does the majority of its recovery work. Aim for 7-9 hours of quality sleep per night. For moms, this might feel challenging, but consider incorporating bedtime routines that help you unwind, such as turning off screens an hour before bed or practicing deep breathing exercises.
5 Schedule Regular Manual Care Appointments
Strength training can sometimes put extra stress on your spine and joints. Regular chiropractic care, massage therapy, and physiotherapy care helps ensure proper alignment, improves joint mobility, and prevents imbalances that could lead to injury. Your care providers can also recommend specific stretches or modifications to your workout routine.
6 Practice Active Recovery
On rest days, keep your body moving with low-impact activities like walking, yoga, or swimming. Active recovery increases circulation and keeps your muscles engaged without overloading them. It’s also an opportunity to focus on mobility and balance, which complement strength training.
7 Listen to Your Body
Pain is a signal that something might be wrong. Differentiate between muscle soreness (a natural part of recovery) and pain, which might indicate injury. If you experience sharp or persistent discomfort, consult a professional before continuing your workouts.
