Denton County Living Well Magazine May/June 2019 | Page 41

The importance of pre-workout
and post-workout stretching.
“The scientific literature on stretching is
somewhat limited,” he said. “There is
some evidence to suggest that stretch-
ing before a workout can reduce the
risk of muscle strains but has no impact
on the development of overuse injuries.
Aggressively stretching muscles while
still ‘cold’ may actually cause muscle
strains. It is therefore advisable to struc-
ture your workout session as follows
(1) warm up
(2) stretch
(3) WOD (workout of the day) 
(4) stretch.
“The post-workout stretch is a great way to boost overall flexibil-
ity while your muscles are warm and pliable. Prone extensions,
cat-camels, bridges, and seated twists can help keep your spine
mobile and nimble. Attention to hamstring flexibility is also key
to maintaining a healthy back as tightness in these muscles may
transfer more stress to the lumbar spine during bending and
lifting activities.”
Take time for recovery.
“Most CrossFit athletes are highly competitive,” Dr. Derman
said. “And this overtraining can sometimes lead to decreased
performance and elevated risk of injury. Your muscles sustain
minor damage during routine workouts and respond by rebuild-
ing in stronger configurations and increased size. However, this
process takes time.
“The exact amount of rest needed between workouts depends
on many factors, including baseline fitness level, age, workout
duration, and exercise intensity. Ice, heat, massage, and appro-
priate nutrition may help speed recovery. Again, this is where a
trained instructor can help. If an injury is sustained, don’t make
matters worse by ‘training through it.’ Rest and seek a medical
opinion if your symptoms are severe or persistent.”
The difference between injury and muscle fatigue.
“Muscle fatigue during a tough workout builds with increasing
reps and can resemble a burning sensation,” Dr. Derman said.
“Once you stop exerting that muscle group, the burn should re-
solve within minutes. However, sudden and sharp pain while
exercising is cause for concern, and you should rest until symp-
toms resolve. Ice, heat and non-steroidal anti-inflammatory
medications can be helpful for per-
sistent aches and pains. However,
consult with a doctor before taking
medications if you have any under-
lying health issues. If symptoms are
severe or if they don’t steadily im-
prove with time, it is best to seek the
opinion of a medical professional.
“Debilitating back pain with sciati-
ca may represent a disc herniation
and is something that should prompt
more rapid medical attention, especially if you are experienc-
ing weakness in your legs. If you develop numbness about your
genitals, inability to urinate, or loss of bladder control in the
setting of back and/or leg symptoms, this could represent crit-
ical nerve compression and necessitates an immediate trip to
the emergency room to reduce the chance of permanent nerve
damage.”
CrossFit and kids.
“Some parents worry about the weight-training aspect of Cross-
Fit,” Dr. Derman said. “Research suggests that it is safe for chil-
dren to participate in light weightlifting after age eight. Rather
than stack on the plates and aim for full muscle fatigue, kids
should use relatively light weights with high reps – they should
be able to perform 8-15 at a given weight without significant
struggle. Parents and trainers should reinforce the importance
of form above all else.”
Don’t forget about foods and beverages
for quicker recovery.
“Post-exercise nutrition is key to speeding recovery and maxi-
mizing the benefits of your workout,” Dr. Derman said. Because
powering through ‘Fran’ or ‘Murph’ can result in depletion of
your body’s glycogen stores and even break down muscle pro-
teins, eating the right nutrients afterward can help your body
recover more rapidly.
“I recommend that the CrossFit athlete consume 0.14 – 0.23
grams of protein and 0.5 – 0.7 grams of carbohydrates per
pound of body weight (1:3 ratio) within 45 minutes of completing
your workout. This allows you to take advantage of your body’s
enhanced ability to rebuild glycogen and protein immediately
after exertion. Plus, don’t forget to hydrate. Water is sufficient
after a typical workout, but a sodium-containing beverage is ad-
visable to maintain proper electrolyte balance when exercising
indoors for more than two hours or in the heat for over an hour.”
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