Post-exercise stretching eases soreness

Q: I am a 45-year-old female who has been working out four to five days per week (cardio and strength training each day) for the last five months. Are there any other stretches to keep my hamstrings loose? I'm not plagued with shin trouble from the running, but my calves do cramp in the evenings.

A: Even if you're smart about your workout, you're in for some aches if you don't know how to end a session.

I took your question to Michael Hamberger, who goes by the title of DC Running Coach, to come up with a post-exercise plan for you.

Start by cooling down: Walk a little bit or mount a stationary bike and pedal at a steady, comfortable pace for a few minutes, he said. Then move into "dynamic stretching." Instead of staying put and holding a pose, flex while moving for about five minutes. "Swing your leg back and forth like a pendulum," he said. Now switch legs. Then treat yourself to a massage, but there's no need to sign up with a pro.

Hamberger raves about the Stick, a product that looks just as you'd expect but has super powers when it comes to making muscles happier.

After hitting the showers, follow the most pleasant of Hamberger's commandments: Eat something. "Food will stop the muscles from breaking down," he said.

That routine should keep you feeling groovy, as long as you sustain your exercise schedule. After all, even a well-stretched and kneaded muscle will feel sore if it's not accustomed to exertion.

Q: I'm looking for a trainer who can help me recover from back surgery prompted by years of the deadly combination of a desk job and rock-hard soccer fields.

I had two herniated disks at the base of my spine, one of which completely ruptured last spring, causing nerve damage in my right leg. I went through months of PT after surgery but still have lingering problems and feel the need to push the rehab to the next level so that I can resume the active life I had before. I hate to think I can't improve on my current condition. Do you have any information on trainers specializing in recovery from lower-back injuries?

A: Sussing out experience level in a trainer is wise anytime. When your back is busted, it's even more critical.

Jennifer Gamboa, president of Arlington's (Va.) Body Dynamics, a studio that blends physical therapy, personal training and Pilates, said certifications from such groups as the American College of Sports Medicine and the National Strength and Conditioning Association are wonderful, but previous work with people in your condition is even better. A proficient trainer knows how to modify moves on the fly. If they work in conjunction with physical therapists, that's a plus, she said.

Although slinging around weights immediately might be appealing, Gamboa urges you to start with Pilates - one-on-one sessions, not the mat-class kind. Not only will it strengthen your core, thus giving your back needed support, it'll also keep you honest.

"Pilates instructors are keen at picking up movement patterns," she said. "The compensations are subtle, and they'll know if you're cheating." Once you have the center solidified, "then we can work with strength and endurance of the extremities."

If you decide to go it alone part of the time, make sure your exercises aren't undoing your trainer's work. Gamboa offers two precautionary notes: Both hamstring stretching and recumbent biking can irritate a nerve. (The same goes for rowing and any other exercise in which your legs are in front of your trunk.) So stick with upright bike and other aerobic exercises that don't increase symptoms. And try to play on softer fields next time, OK?

taken from SunHerald.com