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Do you stretch when you work out? If not, then you should. Stretching before and/or after exercise can offer many benefits including increasing your flexibility and decreasing your risk of potential injury. Stretching deliberately lengthens the muscles in order to increase muscle flexibility and overall range of motion. However, proper stretching requires knowledge and discipline. To help the uninitiated get the most out of their stretching routine, here are a few simple tips we recommend:

Pre-Workout Stretching A Few Tips to Keep in MindBe Patient & Stay Positive

Often times, the biggest hurdle can be getting started. Staying positive and patient in the early stages of stretching can pay major dividends down the road. Patience is vital when learning new stretches and putting together the right regimen for your needs. So, how can you keep your mood positive while learning to stretch the right way? Try verbally encouraging yourself and stay realistic about the inevitable ebb and flow with your progress. Remember that flexibility training is a marathon, not a sprint!

Establish a Schedule & Routine That Makes Sense for Your Body

People often wonder if it is better to stretch intensely a couple times a week or perform less intense stretches daily. The truth is that it depends on your goals and the physical demands your body can handle. Generally speaking, a combination approach can be the most beneficial. Try alternating more intense stretching days with lighter ones. Stretching daily can help improve your flexibility, but don’t forget to listen to your body to make sure you’re not doing too much too soon.

Remember to Keep a Whole-Body Perspective

Our bodies are interconnected systems. This means that what we do for one part of our body will affect the whole system! This is why you must think about stretching and flexibility from a whole-body perspective. Develop a stretching program that will help develop equal mobility in your shoulders, back, hips, legs, and other areas of the body instead of focusing on one specific location.

Remember that everyone’s body is different and finding the “right” stretching regimen will depend on your specific fitness goals and athletic capability. For more information on stretching and flexibility or to schedule an in-person consultation, please contact Synergy™ Sports Wellness Institute today. And follow us on Facebook, Twitter, and Instagram for additional tips, news, and more.

Welcome to the Official Synergy Sports Wellness Institute™ BlogNo one wants to go through life experiencing chronic pain or a limited range of motion. At Synergy Sports Wellness Institute™, we do everything we can to provide the best chiropractic care and wellness treatments to every patient we treat. Whether we are working with a world-class athlete or someone dealing with job-related pain, we offer a wide range of diagnostic and chiropractic treatments to help our patients feel better than ever before. To help demonstrate the impact Synergy can have on the lives of our patients, check out these firsthand testimonials from those we have worked with in the past:

Injuries are an unfortunate, but sometimes unavoidable, part of playing any sport. Thankfully, the team at Synergy has what it takes to treat a number of the most common sports injuries. Take it from patient, Nate R:

I have gone to see Dr. Hatrak and the team at Synergy several times for sports injuries, ranging from concussions and hip problems to broken and sprained ankles. Each time the team has been able to help greatly speed up the recovery process through several different sports wellness therapies. When Dr. Hatrak and his team perform adjustments, they are always able to fix the problem. The hyperbaric chamber and MicroCurrent therapies that they use are incredible in speeding up the recovery process. Thank you, Synergy!

When our patient Ben S injured his back, even the most minor physical activities became nearly impossible. Thankfully, we were able to find the root cause of his pain get him back on his feet and feeling his best:

Last year I started a new fitness program. After a few weeks I found myself with severe lower back pain that was so bad that I could no longer exercise. I even had trouble picking up my newborn daughter. I limped in to see Dr. Hatrak for my first visit but walked out feeling great! After three more visits my back was completely better and I was able to get back to normal living. Dr. Hatrak and his team utilized a very unique treatment called Synergy Release Therapy, as well as MicroCurrent therapy. They were able to solve my back issues by focusing on the areas of my body that were really causing this issue: my hips, hamstrings, and glutes. I highly recommend Synergy Sports Wellness Institute™ if you have chronic pain, injury, or just want to improve your performance. They got me back in the game quickly!

Here at Synergy, we put a premium on patient communication. Even patients who have had bad experiences with other chiropractic practices will tell you that Synergy is simply a cut above the rest. Take it from our patient, Paul B:

I had an appointment with Dr. Rice and it could not have gone any better. I confessed to him that I have had some very bad prior experiences with chiropractors. He assured me he and the team at Synergy would be different. He was not kidding. Dr. Rice was very friendly and professional. He took the time to explain everything that he was going to do and show me the equipment that would be used. He communicated with me throughout the whole process and seemed genuinely interested in my wellness. I was very comfortable throughout my time at Synergy. I can’t recommend them enough!

If you have a Synergy story of your own, we would love to hear it. Leave us a review on Google, Facebook, Google, or Yelp. If you’re experiencing pain and would like to know more about our available treatments, contact Synergy Sports Wellness Institute™ today to schedule your consultation appointment. You can follow us on Facebook, Instagram, Twitter, and Google+, for more testimonials, tips, videos, and more.

Many people start the day off with a fresh crack of the neck, back, or knuckles. It’s an action that may provide a sense of temporary relief or just a way to offset tension. Cracking joints has been the subject of much debate in the past, but in recent years there has been a lot of clinical study on the potential effects. Synergy Sports Wellness Institute™ values the importance of safety in our patients and community. This topic has been very common among our patients, so we decided to answer the question: is cracking my joints bad for you?

Is Cracking My Joints Bad for You

What makes the cracking sound?

The cracking sound is a result of joints being pulled apart, which relieves pressure between them and creates a bubble of synovial fluid. The swift change in pressure in a joint resizes the bubble and creates an audible sound.

Accidental vs. intentional joint cracking

There needs to be a distinction between accidental and intentional joint cracking. Many individuals accidentally experience cracking sounds when they are either repeating a movement or quickly changing position. There is very common and typically little cause for concern. We recommend that you thoroughly stretch before repetitive activity to ease the joint pressure and surrounding muscles. However, if cracking occurs in the same spot or there are signs of swelling, tenderness and pain, then there could be a real medical issue that deserves attention.

Through extensive studies over decades, many research groups have arrived at the conclusion that intentionally cracking joints is relatively benign. Nevertheless, self-administered joint cracking may result in unintentional injury if not done correctly with chiropractic techniques. If joints are forcedly cracked, it’s possible pinch nerves and strain may occur in the surrounding muscles.

Does cracking joints give people arthritis?

There has been a long-standing belief that cracking joints increases a person’s chance for developing arthritis. Studies have yet to show a correlation between the two, despite this commonly held thought.

So, is it safe to crack my body?

There isn’t a simple answer to this question. As mentioned earlier, cracking joints is relatively harmless, but there is always a risk of injury. If you’re insistent upon cracking your body, take caution with the amount of force that you apply to your joints, nerves and muscles. Over time, you may create overstretching of the ligaments and cause laxity to the surrounding areas. If you feel the need to constantly crack or pop your joints, it may be in your best interest to get evaluated so you don’t create instability.

Synergy Sports Wellness Institute™ can provide expert treatment solutions for areas where joints are sore or rigid. Our certified doctors and trainers work with patients of all ages to optimize the body’s performance and maintain peak health standards. If you have additional questions about cracking joints or our treatment options, contact us at 404.352.8900. To receive more tips and information about how to maximize your health and wellness, follow us on Facebook, Instagram, Twitter and Google+.

 

If our bodies were cars, then the food we eat would be the fuel that made us go. However, in addition to providing the necessary energy our bodies need, certain foods can provide additional benefits including helping to repair bones, muscles, and tendons after injury. Certain ingredients and nutrients can help expedite the healing process and get you back on your feet. We recommend stocking your fridge and pantry with the following foods to help assist with your rehabilitation.

What Foods Can Promote Healing After an InjuryProtein-Rich Foods

After experiencing muscle damage, the affected area is often immobilized for rest and healing. This can lead to a decline in strength and muscle mass. Getting plenty of daily protein can help minimize this muscle loss. Additionally, protein can also help minimize recovery-slowing inflammation. Try loading up on protein-rich foods like lean meat, fish, poultry, tofu, beans, and nuts every day. Keep in mind that it matters how you distribute your protein intake throughout the day. We recommend spreading your protein equally over three meals. A protein-rich snack before bed can help enhance your body’s recovery while you sleep.

Calcium & Vitamin D

Calcium is essential for bone health, as well as muscle contractions and nerve signaling. Consuming calcium regularly can help prevent and recover from debilitating injuries. We recommend leafy greens, sardines, broccoli, okra, almonds, and calcium-fortified products like tofu. Vitamin D complements calcium by helping your body absorb the calcium you eat and drink. It has also been linked to aiding in recovery after surgery like anterior cruciate ligament (ACL) repair. Although vitamin D isn’t found in many foods, exposure to sunlight and vitamin D supplements can be good sources of this essential nutrient.

Omega-3 Fatty Acids

Like protein, omega-3 fatty acids can assist in preventing excess inflammation and help your recovery process. These helpful fats can be found in fish like salmon, walnuts, flaxseeds, and chia seeds. Omega-3 fats may help increase the creation of muscle protein and reduce the loss of muscle during immobilization. We also recommend limiting omega-6 fats, commonly found in corn, canola, soy, and sunflower oils. Consuming too many omega-6 fats can increase inflammation, especially if your intake of omega-3 fats is low.

When it comes to playing sports and living an active lifestyle, injuries are an unfortunate part of the game. Following these recommendations can help you heal following an injury and come back stronger than ever. If you have more severe and persistent pain or motion issues, you may benefit from the advanced treatment options we provide. For more information, contact Synergy Sports Wellness Institute™ today. And follow us on Facebook, Twitter, and Google+ for the more tips and the latest news on sports medicine and chiropractic care.

At Synergy Sports Wellness Institute™, we’re proud to be part of the time-tested practice that is chiropractic care. Chiropractic treatment offers a drug-free, surgery-free way to treat several conditions from back pain to muscle strains to headaches. Accordingly, spinal adjustments are used to do all this and more for about 22 million Americans each year. However, for many people, this field remains mysterious. To address people’s curiosities and clear up some confusion, we’re discussing the history and current state of chiropractic care in this week’s blog.

Top 5 Reasons People Visit Our ChiropractorsPeople from various cultures have practiced therapies similar to chiropractic for centuries. It was not until the late 1800s, however, that Daniel David Palmer began to apply contemporary science to the most effective of those traditional practices. In 1895, Palmer essentially invented chiropractic care by performing the first modern spinal adjustment. After correcting his patient’s 17-year-old back problem without drugs or surgery, Palmer realized that chiropractic had positive effects beyond the immediately treated areas. From that day forward, Palmer and a growing number of chiropractors began to study and develop this then-novel healing technique.

The field of chiropractic grew rapidly after this initial success. Palmer opened the first chiropractic school, the Palmer School of Cure (now called Palmer College of Chiropractic), in 1897. In 1913, chiropractors began getting legally recognized licensure in the United States. As is often the case with unfamiliar approaches to healing, there was some resistance to chiropractic in its early phases. Even today, people who are unfamiliar with the field sometimes express skepticism about it. However, it’s hard to argue with results, and anyone who’s had their pain relieved (and beyond) through a spinal adjustment will tell you that chiropractic treatments get positive results. Today, it’s recognized as a viable medical treatment in all 50 states and elsewhere all around the world.

Chiropractic is based on the central idea that, in order to function properly, nerve impulses must flow freely through the body. The spine is an essential piece of the human nervous system, so fixing a misaligned spine can repair several issues related to that system. This makes spinal adjustment effective at relieving various types of pain. Chiropractic care is an excellent treatment for headaches, neck pain, and acute low back pain. Furthermore, fibromyalgia and osteoarthritis may also respond to chiropractic treatments.

It’s important to ensure that your chiropractor is experienced and credentialed, as spinal manipulation deals with vital aspects of the bodily system. At Synergy Sports Wellness Institute™, our chiropractors have the qualifications and practical knowledge to safely and effectively address any issues that chiropractic care can treat. Among the most widely renowned, accredited chiropractic colleges are: New York Chiropractic College, Life University, the aforementioned Palmer College of Chiropractic, and many others. If you’re unsure about a chiropractor’s credentials, make sure their degree is from an accredited school that’s approved by the American Chiropractic Association (ACA). Furthermore, the Synergy approach is uniquely effective and comprehensive among chiropractic and sports medicine methods. We offer plus space, premium service, personalized patient care, and the most advanced sports injury treatment and procedures. While any qualified chiropractor will begin treatment with a physical exam and medical history evaluation, our customized system is exceptionally wide-ranging and aims to reverse the root causes of your issues.

From Olympic athlete to office worker, just about anyone can benefit from spinal adjustments, deep-tissue massage, and/or one of the many custom therapies and treatments we offer at Synergy Sports Wellness Institute™. If you’re experiencing pain or discomfort, and you’re looking for a drug-free, surgery-free solution, we may have exactly what you need. To find out what we can do for you, contact Synergy Sports Wellness Institute™ today. Don’t forget to follow us on Facebook, Instagram, Twitter, and Google+, and check back often for new blogs.

The elbow is one of our most frequently used joints. Our elbows allow us to lift, throw, reach, and perform countless other routine actions we tend to take for granted. However, this constant daily use can eventually lead to painful wear and tear on our elbows. This is especially true for athletes and those of us who perform repeated arm motions as part of our jobs. Elbows are complex joints, which means there are many ways that they can be affected by stress and overuse.

What Are Repetitive Stress InjuriesTo understand how elbow injuries happen, you need to first understand the basic anatomy of these joints. Elbow joints form at the intersection of the upper arm bone (known as the humerus) and the two bones that make up your forearm (the ulna and the radius). The end of each bone is covered in protective cartilage, which helps them slide against each other and absorb shocks. These three bones are held in place thanks to durable tissues called ligaments. Your elbow also includes tendons that connect the bones to muscles, allowing for various movements and functions. If any of these parts of the elbow (as well as any surrounding nerves or blood vessels) are compromised, the result can be seriously painful.

Elbow pain can result from a one-time injury like a sprain, or dislocation or from a repetitive stress injury caused by overuse through the years. If you have never experienced a serious elbow injury but still suffer from elbow pain, one of these conditions could be the reason:

Bursitis

Bursitis is a condition that affects the small fluid-filled sacs (known as bursas) that help cushion the bones, tendons, and muscles. Bursitis occurs when the bursas in your elbow become swollen and painful. It is typically caused by repeating the same motion over and over, however, it can also result from an accident or infection.

Tennis Elbow or Golfer’s Elbow

Tennis elbow and golfer’s elbow are forms of tendinitis that cause swelling in the tendons around the elbow. Although they are commonly associated with their respective sports, these injuries can affect anyone who performs a repetitive motion or act with their elbows such as lifting or pulling. The main difference between these two conditions is that tennis elbow affects the outside of the elbow, whereas golfer’s elbow affects the inside.

Stress Fractures

Unlike a standard fracture that results from a specific incident, a stress fracture is a small crack in the bone that forms due to overuse. Although they are more likely to occur in the lower extremities, athletes who throw a lot (like baseball pitchers) can experience stress fractures in the elbow as well.

Trapped Nerves

You’ve probably heard of carpal tunnel syndrome, in which a nerve that passes through the wrist gets squeezed and causes pain and inflammation. The nerves in your elbow can have similar issues. Cubital tunnel syndrome is a condition where the ulnar nerve in the arm gets squeezed as it runs along the inside of your elbow. Radial tunnel syndrome is a similar issue that affects the radial nerve as it passes through the radial tunnel near the outside of your elbow. Both issues can lead to pain, burning, or numbness around the elbow.

Here at Synergy Sports Wellness Institute™, we are able to treat several of the most common elbow injuries. We can effectively reduce pain and inflammation in the elbow using a variety of therapies including such as hyperbaric oxygen therapy, kinesiology taping, or trigger point therapy. However, before we treat any injury, we will use our signature Synergy Release Therapy to diagnose the root cause of your pain. For more information or if you would like to schedule an appointment, please contact Synergy Sports Wellness Institute™ today. Don’t forget to follow us on Facebook, Twitter, and Google+ for additional tips, news, and updates.

At Synergy Sports Wellness Institute™ we regularly treat men and women of all ages and ability levels for a variety of different concerns.  Many of those patients need help recovering after a specific injury, and our experienced Synergy™ trained chiropractors and massage therapists take pride in being able to help them return to a healthy, active lifestyle as quickly as possible.  However, many don’t realize that we can actually do even more.  Our unique Synergy™ approach allows us to look beyond the obvious symptoms of a patient’s injury and address essential issues, giving us insight that can help optimize athletic performance.  In fact, our founder Dr. Michael Hatrak was recently honored with a Super Bowl ring for his long association with the Philadelphia Eagles and his role in treating the team during Super Bowl LII.  Those same techniques can be used to help healthy athletes of all ability levels improve their own athletic performance as well.  Here are just two of the advanced techniques that we have used to help athletes perform their best.

How Can the Synergy Approach Optimize Athletic Performance?

Advanced Muscle Integration Technique (AMIT)

When a muscle is overloaded beyond its capacity, it can sometimes shut down to avoid being damaged further.  This causes pain in the affected area, and other nearby muscles must take on additional work in order to compensate.  This places additional stress on ligaments, joints, and connective tissues which can lead to serious injury.  The Advanced Muscle Integration Technique (AMIT) works by identifying specific muscles that have become deactivated and then using seven reflux points to restore normal, pain-free motion.  After AMIT, patients usually notice that their training sessions are easier and more effective, because healthy muscles no longer need to compensate for dormant ones.

Proprietary Six Step Speed Prep

Athletes of all levels, high school, college, or professional, sometimes need an extra boost before an important event or competition.  Six Step Speed Prep is a proprietary, one-of-a-kind physical treatment technique developed by Dr. Hatrak that helps prepare an athlete to perform at their optimum level.  One 30-minute session, conducted up to 24 hours before a camp or competition, achieves full contraction of all the muscle groups while balancing the body in three planes.  This process creates a balanced “proprioceptive picture” in the brain that allows the neuromuscular system to deliver increased balance, stability, and power.

The Synergy™ trained chiropractors and massage therapists are experts at helping athletes overcome injury and perform their best, but sports medicine can help non-athletes as well.  If you are interested in learning more about the various services we offer or would like to schedule an appointment, contact Synergy Sports Wellness Institute today at (404) 352-8900.  Don’t forget to follow us on Instagram, Facebook, and other social media platforms for the latest news and information about sports medicine and chiropractic care in Atlanta.

shoulder injuriesFor many people, summertime is all about outdoor sports.  However, some of the most popular summer athletic activities, like swimming, tennis, and baseball, involve repetitive, overhead motion that can lead to serious shoulder pain.  Unfortunately, the shoulder is a very complicated area of the body with many “moving parts.”  It can become damaged in several different ways, so finding an effective treatment for persistent shoulder pain can sometimes be difficult.  Dr. Michael Hatrak and the team of chiropractors and massage therapists at Synergy Sports Wellness Institute™ have extensive experience with all kinds of sports injuries, and believe treating the problem begins with understanding the underlying issues that caused it.  Answering the most common patient questions, like what is a rotator cuff and how can it become injured, are the first steps to relieving chronic shoulder pain.

What is the Rotator Cuff?

What most people think of as the shoulder is actually an interconnected group of joints, tendons, and muscles that all work together, allowing the arm to move freely in a wide range of motion.  The rotator cuff is made up of a group of four muscles (along with the accompanying tendons and ligaments) that surround the shoulder joint and hold the bones together.  These muscles lift and rotate the arm and provide stability for the ball of the shoulder at the heart of the joint, so when they are injured the entire arm can be affected.

How Can the Rotator Cuff Become Injured?

Because the muscles and tendons that make up the rotator cuff are so large and versatile, they can be subject to injury in a variety of different ways:

  • Inflammation: Strenuous overhead motions cause microscopic tears in the fabric of the muscle. If these are repeated without giving the body sufficient time to recover, the damage accumulates, resulting in a condition called overuse syndrome.  The affected muscles and tissues become inflamed, making them stiff and sore.
  • Impingement: Improper form or posture during exercise or physical activity can allow the shoulder blade to put pressure, or “impinge,” on the underlying soft tissues when the arm is lifted away from the body. This pressure irritates the area, causing inflammation, pain and limiting movement.
  • Instability: Shoulder instability (commonly called a dislocated shoulder) occurs when the head of the upper arm bone is forced out of the shoulder socket. This can happen as a result of a sudden injury or from overuse. Once the ligaments, tendons, and muscles around the shoulder become loose or torn, dislocations can occur repeatedly.
  • Tendon Tears: A sudden trauma can cause a tear in one or more of the tendons in the rotator cuff, resulting in sudden pain and immobility. Tendon tears are often difficult to treat and may require Hyperbaric Oxygen Therapy to accelerate the healing process.

Treatments for problems with the rotator cuff can vary, depending on the severity of the injury to the tendons and the underlying condition of the patient.  Mild issues resulting from overuse can usually be treated with ice, rest, and therapies that reduce inflammation, such as Hyperbaric Oxygen Therapy, Kinesiology Taping, or Trigger Point Therapy.  Patients with more severe and persistent pain or motion limitation may often benefit from other, more advanced treatment options.  The certified chiropractors and massage therapists at Synergy Sports Wellness Institute™ use sophisticated diagnostic methods, like the Advanced Muscle Integration Technique (AMIT) to specifically diagnose the muscles involved so that they can get you back to what you love to do quickly.  If you would like more information about shoulder injuries, or about any of the other ways that our expert chiropractors and massage therapists may be able to help you, please contact the Synergy Sports Wellness Institute™ today.  Don’t forget to follow us on social media for the latest news and information about sports medicine and chiropractic care in Atlanta.

Dr. Michael Hatrak, owner and operator of Synergy Sports Wellness Institute™ and Synergy Release Sports, was honored with a Super Bowl ring for his long association with the Philadelphia Eagles and his role in treating the team during Super Bowl LII.

This February, Atlanta physician Dr. Michael Hatrak was privileged to serve as a biomechanical specialist and injury consultant for the Philadelphia Eagles during Super Bowl LII. On June 14th, 2018, his dedication and excellence was recognized at a ring ceremony where he received a Super Bowl ring alongside the team and other key personnel. “The Eagles are a great team to work with,” says Dr. Hatrak, “and it’s an incredible honor to help them win their first Super Bowl.”

Dr. Hatrak and his colleague Dr. Andrew Potter worked with the team during Super Bowl week as biomechanical specialists and injury consultants. The game was a tightknit, back-and-forth affair decided by a Brandon Graham strip sack of Patriots quarterback Tom Brady that occurred late in the fourth quarter. “As a lifelong Eagles fan, it meant a tremendous amount to be able to witness the Eagles claim their first Super Bowl title and their first league championship since 1960,” said Dr. Hatrak. “It’s an incredible honor to be a part of such a special moment in Eagles history.”

hatrak with super bowl ringAt Synergy Sports Wellness Institute™ and Synergy Release Sports, a team of certified chiropractors and massage therapists help patients of all ages and activity levels by relieving pain after injuries and enhancing their overall athletic performance. Dr. Hatrak’s technique is a multi-step process that begins by using the most advanced diagnostic technology to look beyond the superficial symptoms of an injury and diagnose the underlying biomechanical causes. Dr. Hatrak then develops a treatment plan that is customized to each patient’s individual needs. The Synergy-trained specialists employ a variety of advanced therapeutic techniques, including hyperbaric therapy, kinesiology taping, frequency specific microcurrent therapy, and the Advanced Muscle Integration Technique. The certified Synergy therapists follow up with rehabilitative soft tissue techniques to promote healing and long-term improvement. The team Synergy Sports Wellness Institute™ and Synergy Release Sports does more than just treat the symptoms of an injury or mask the pain with drugs. They work directly on the specific source or cause of a patient’s discomfort and correct the underlying issues to provide real, long-term relief.

Dr. Hatrak has a long history of working with professional athletes as well as people from all walks of life. At the Atlanta and Alpharetta locations of his practice, he and his exceptional team put their expertise to work for our local athletes along with other Atlanta residents who want to reduce long-term pain or repair injuries. Prospective patients can learn more about their therapies and treatment approach at synergysportswellness.com where they can also request a consultation.

ABOUT SYNERGY SPORTS WELLNESS INSTITUTE™

Synergy Sports Wellness Institute™ and Synergy Release Sports are chiropractic and sports wellness clinics that are constantly advancing in innovative pain relief, injury prevention, and optimized athletic performance. The esteemed Dr. Michael Hatrak founded the practices to treat a wide range of patients, from healthy lifestyle seekers and weekend warriors to some of the world’s most elite athletes, including over 2,500 professional athletes and Olympians. They focus on three distinct areas: reducing pain, preventing injury, and maximizing athletic performance. Synergy Sports Wellness Institute™ and Synergy Release Sports offer a variety of specialized treatments and therapies, combining and customizing them for each patient designed to minimize injury risk and aid in healing and rehabilitation.

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Regardless of whether you are going through a strenuous, multifaceted exercise routine or just a quick trip to the gym, your workout doesn’t end the moment you finish your last set or run your last mile. The post-workout cool down is the most frequently neglected aspect of the workout experience. Many people don’t realize that what you do after your workout ends can be just as important as the workout itself.

3 Cool Down Steps After Your WorkoutAfter any sustained physical activity, your muscles can begin to break down due to exhaustion. That’s what makes the period immediately after your workout (known as the cool down period) so essential to muscle and tissue repair. It is also a crucial time for strength building and recovery. Effectively cooling down after exercising can help maximize the benefits of your activity and help prevent potential injuries. To help our readers get the most out of their post-workout cool downs, we have provided a few helpful steps to try out.

Ease Yourself Out of Your Workout

Just like we recommend to warm-up by gradually increasing your core body temperature and heart rate, it’s important to slowly decrease the intensity of your exercise during the cool down period. Your heart and body need time to safely transition back to a more normal, resting state. Try walking or light jogging for a few minutes at the end of your workout instead of stopping on a dime.

Don’t Forget to Stretch

After a workout, when your muscles are warmed up, is the perfect time to stretch. This is when you are at your most flexible, since the muscles are more elastic and pliable and less susceptible to injury. Post-workout stretching can also minimize the tension built up during the workout, expedite muscle healing, and reduce next-day soreness all over the body while keeping you healthy and flexible. PNF stretching or ballistic stretches that utilizes deeper stretches can help increase your range of motion and muscular strength.

Hydrate

Hydration is always essential, but especially after intense physical activity. When you workout, your body loses water. After a strenuous workout, it’s important to replenish your body’s water supply. This will help decrease muscle soreness and increase your overall strength and flexibility.

We hope you found these tips helpful. No matter how you choose to exercise, taking the time to properly cool down afterwards can go a long way towards feeling great and staying healthy long after your workout is complete. For more workout tips or to schedule an in-person consultation with our experts, please contact Synergy Sports Wellness Institute™ today. Don’t forget to follow us on Facebook, Twitter, Instagram, and Google+ for more tips, news, and more.