S02E06 - Terri Wiatrak & David Syvertsen - Treatment & Recovery Methods
February 13, 2021 - Today's episode is with special guest coach Terri Wiatrak, and David Syvertsen, owner and coach at my box, CrossFit Bison, in Midland Park New Jersey.
We discuss different treatment methods to recover and rehab our bodies. Whether its Theragun or Normatec compression sleeves or electrical muscle stimulators, we are all looking for ways to recover and feel better more quickly. While this is not a formal medical discussion, we talk about our own anecdotal experiences trying various treatment methods after workouts.
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S02E06 - Terri Wiatrak& David Syvertsen - Treatment and Recovery MethodsFull transcript (click here for PDF) S02E06 - Terri Wiatrak& David Syvertsen - Treatment and Recovery Methods
Sam Rhee: [00:00:00] Welcome to another episode of Botox and burpees. I'm Dr. Sam Rhee plastic surgeon and CrossFit coach host of this podcast where we talk about plastic surgery, CrossFit, and everything in between. You can find more information at our website, botoxandburpees.com. And make sure to like, and subscribe wherever you listen to our podcast.
This week's episode is with special guest coach. Terry, Wiatrak and David Syvertsen owner and coach at my box, CrossFit Bison in Midland park, New Jersey. We discuss different treatment methods to recover and rehab our bodies, whether it's thera gun or NormaTec compression sleeves, or electric muscle stimulators. We are all looking for ways to recover and feel better, more quickly.
While this is not a formal medical discussion. We talk about our own anecdotal experiences trying various treatment methods after workouts.
The next topic is possible recovery or prehab. Maybe you want to call it treatment methods. Just a caveat. This is not managing injuries, treating injuries. If you have something. In that vein, you have to go talk to a medical professional.
You have to seek medical advice. You have to get diagnostic information and then treatment. This is more our personal take because as CrossFitters, we try everything, we tweak things we sprain muscles, we don't feel great. And we look to try to get back as quickly as possible. We try to recover as quickly as possible, and we all have our own favorites sort of modalities for that. So I'm just going to mention stuff and I want to see what you guys think of. Let's start with the most simple stuff. Foam, roller and lacrosse balls, which we use all the time. Do, should we have them at home? Should we be doing this stuff all the time?
Terri Wiatrak: [00:01:49] I don't think it's number one. I don't think it's like the first thing you should rely on. Cause you're basically just mashing your muscles, right? So if you have a sore muscle or you have knots in there it is nice to get that point of contact with the lacrosse ball or with a foam roller. But you also need to realize that there's a reason why it's there and just mashing it.
Isn't going to fix it. It does feel good. If you have lower back pain and you're rolling it out or you're rolling out your muscles because they're a little bit sore. It does bring a little bit blood flow and everything to that area. But I think like in terms of recovery, when you're like having some more issues with, in terms of maybe you have like knots in your back or whatever, it might not be number one.
David Syvertsen: [00:02:33] Yeah. Agreement, blood flow. That's why I always say like rolling with a lacrosse ball, golf ball roller. It will not fix any issues that you have unless it's very surface level, like surface level adhesions and knots, but it promotes blood flow and healing comes from blood flow. If you want to be as simple as possible.
I think it could get you in the right direction. But like she said, I don't think that should be like your go-to because it doesn't do that much. I think. I probably think there's more placebo effect in that than actual physical benefit.
Sam Rhee: [00:03:08] The only thing I do really like the lacrosse ball is when I warm up my back, my low back is always a little tight. And if I work it into the right position, it unkinks that a little bit
David Syvertsen: [00:03:17] Temporary, right? Like right before a workout, it might help a little bit big picture, ask yourself why do you have a knot back there?
Sam Rhee: [00:03:23] Yeah. It's not fixing that problem.
Normatec, the squeezy boots. What do you think about those?
David Syvertsen: [00:03:29] I love them. Post-workout especially if it's a really intense like this year with the legends qualifiers, that lunge squat, clean workout, like my legs were toast after it. And so I went to someone that had the normatecs. I still haven't bought them yet.
I keep trying to sneak them by Ash. Hasn't worked yet. There are some knockoffs. Yeah. Hey, I have a lot of knockoffs type stuff. The normatec, if I want to get a compression machine like that, I'm going for normatec. But anyway, it did help. Did it make I do think that if I sat home for the next, because I repeated the workout.
If I sat home for 12 to 24 hours As opposed to gone through that, my recovery was better because it's NormaTec again, it didn't make me go from zero to a hundred, but it was part of the recovery process. That absolutely helped.
Terri Wiatrak: [00:04:17] Same. It's again, it's it's with the blood flow. It squeezes your muscles so tight or squeezes around the muscles, so tight.
So then it restricts blood flow a tiny bit. And then when it releases, everything comes back. So it's like that in and out type thing. And it's a little bit of a massage, right? So it makes everything feel a little bit better. And it's easy just to slide your legs in slide your arms in whatever, when you're going to do, and you sit there for 10 15 minutes watch TV. And that's it. You don't have to put any work into it. So if you're sore it actually,
David Syvertsen: [00:04:43] yeah, it does feel
Sam Rhee: [00:04:44] good. I have to say for a while I was real. I was really loving it. Especially if I was doing a lot of heavy squat work or something, my legs just felt really heavy.
And not necessarily pain, but heavy. And then I would, and it would be hard to move. And I would use them a couple of times. I think it's limited. You can't use it for an hour, like for me, 15 minutes or 20 minutes. And then I could feel like my legs felt lighter. They didn't work great when I had some tendonitis. It are actually hurt a lot because it was too painful, but when I needed just some quick recovery work. I think it definitely does help.
David Syvertsen: [00:05:18] A lot of professional athletes use it too. Like I think every NBA team, I think the NBA has a contract with NormaTec. Every NBA team has them in their training room.
Like they use them all the time pre and post there's activation and recovery associated with NormaTec. So it's so like it's not a sham, like it definitely helps, like anything we talk about right now, it's a piece of the puzzle. It's not going to it's duct tape at the end of the day.
That's really what you're duct taping an issue. So if there is a real issue go elsewhere, but it definitely can make, if you're looking for 1% better across multiple modalities than that is one of them
Sam Rhee: [00:05:55] Let's talk about electric muscle stimulation ESTIM by Compex and those devices. What do you think about that?
Terri Wiatrak: [00:06:01] I have a power dot at home and I've had it for a few years now. I don't even know where it is, but I would throw it on my quads when my legs were sore and I would do it. I don't know.
I don't know if it really ever did anything for me. I know when I was going for physical therapy for my shoulder last year, they would throw it on there with some ice at the end of my sessions and it always felt better for me. Perhaps there's some like nerve simulation there, trying to like decrease inflammation or whatever it's doing, but sorry.
For me, the power dot thing wasn't yeah, it doesn't really do much for me
David Syvertsen: [00:06:35] too much work. It's annoying. I use a compex for awhile. It was something , I borrowed it for a few months, leading up to something. I forget what it was. It was just annoying. The pads to take this, replace this, set it up, put it back in the box, get it in this setting.
And it I don't think it did that much for me. And it was , I was very uncomfortable with my legs just pumping back and forth. I was , this is almost very uncomfortable, torture almost. I
Sam Rhee: [00:06:59] think for me when I had a knockoff and I liked it. The wireless, because there's a little bit easier than the wired.
I use it for my low back and I use it for my medial knee inner knee. And it was, I actually used more of the TENS setting, not the EMS setting. So it was more for pain relief. Okay. So it wasn't necessarily stimulating the muscle so much. It was a low vibratory. More like a nerve STEM.
David Syvertsen: [00:07:25] How long did the. Pain relief lasts.
Sam Rhee: [00:07:29] It would last for a little while. Like for that evening, a little bit easy hours, a few hours.
David Syvertsen: [00:07:34] So it's Advil without taking the pill almost
Sam Rhee: [00:07:36] right? Yeah. Yeah. And they use tens devices for chronic pain, a lot like the implantable ones and stuff. And so that wasn't so bad.
I never really thought it was so great for recovery. I know there are a lot of athletes that endorse it. Like Sara Sigsmundottir, the, I think she's a compex person
David Syvertsen: [00:07:53] question on that, is how much are they being paid for this? Do think, anytime I see an athlete that I respect and follow and they're saying, Oh, my Compex this is what I use.
Like you really it's hard to, maybe I'm just being pessimistic here, but sometimes I'm like, do they actually really rely on this? Or are they just being paid money by that vendor to advertise their product? I don't know. It's hard. I think anything you talk about, you just have to try yourself.
Sam Rhee: [00:08:19] Most of these devices are when I'm desperate. Yeah. If I'm not so injured that I need to see someone, but I'm not feeling great. And I want to feel better than I will turn to these devices, but I know most of the time, if I'm going, I'm resting, if I'm laying off whatever it is that I'm not supposed to be doing, then if you need
David Syvertsen: [00:08:43] a quick turnaround, right? Like you have the open coming up, like some people do the workout Friday. They do it again. Sunday. If the workout has a hundred thrusters in it, You're not going to feel good Saturday.
Sam Rhee: [00:08:53] Oh yeah. I would break out a lot of these devices just
David Syvertsen: [00:08:56] on a normal training regimen where Hey, your Monday wad was tough and Friday you have to squat again like that.
I don't think you need to really rely on these. So I'm saying like, I don't think you really need to buy this stuff unless you really. No going after something a day or two later for some competitive.
Sam Rhee: [00:09:13] Yeah. If I have to use these regularly, I know I'm over-training
David Syvertsen: [00:09:16] products. Yeah. Like these are at competitions a lot.
When you go to a competition, like in France, like you had the NormaTec boots, you had guys doing Theragun for you, which we'll talk about, I'm sure like that stuff is important for quick turnaround, in my opinion, but for a normal exercise regimen, if you need that, you probably just need to reprogram a little bit.
Sam Rhee: [00:09:34] How about Maybe this verges is a little more on medical, fascial scraping, or Graston technique, or any of those things where they use that really painful metal credit card. Yeah. They're just like scraping the hell out of your skin.
Terri Wiatrak: [00:09:47] I actually like that. I have had it done a few times. Definitely my shoulder, John was doing it to my foot this summer because I have a plantar fibroma down there and he was like working, trying to work that out a little bit.
Even into Mike, my calf I like that. And I find that actually resolves. I don't know if it's getting deeper into the adhesions or if it's really breaking them up better than I don't know, like rolling things out, but I actually enjoy it, which is crazy, but I do,
David Syvertsen: [00:10:15] I know exactly what she's talking about and I have one, so I work on it with myself, like anytime.
So I got to knock on wood. Okay. I have, I've had significant like calf and Achilles issues for five years. And double under days running days, box, jump days ever since I've been using that scraper that she's talking about, I got one and it's stupid because I like how has this thing as much money as it is ever since I've been using that those issues have gone down, I would say by at least 50%, but I use them and I should be using it every day, but I definitely use it before the days or on a days, like even hours before a workout, the scraping and you have to hold it at the perfect angle.
It has significantly helped my calf and Achilles issues since then. I haven't had a significant calf strain in two, three years, again, knock on wood. And I do think that's the only thing that's really changed. So I always say like, when you have, when you're going through a physical issue and you try to make changes, you should note what you are trying, what you're not trying be consistent about it so that, it works that has worked.
More than anything else, more than rolling, more than stretching, more than strengthening. And so that's one thing I would definitely endorse.
Sam Rhee: [00:11:23] I would agree with you. And that's so funny. We all have our own anecdotes about it. Last year I was fighting a lot of knee pain and that was all because I had a lot of tight.
Sort of medial muscles in my thigh, it was like the sartorius and I could feel it. And now, to prevent it. Now I do a lot of yoga and stretching, but when it was really bad, the one I tried everything, but the one thing that did help was scraping the crap out of the tendon, attaching to the medial knee.
And that really helped. I never thought it would, but it actually got me through that acute phase and then, I'm in maintenance phase now. I don't feel like I have to do it now. It hurts.
David Syvertsen: [00:12:04] No, I would say you should still stay on top of it every now and then, like every time that I do get just like that inflammation feeling and I go get treatment. That's the first question that's asked is have you been scraping? And the answer is always no, it's like, it's annoying, but you do have time, right? If you're watching TV, you could do it. Like you're. It takes five minutes.
Sam Rhee: [00:12:21] I really just have to make sure I'm mobilizing and stretching. And if I do that, I'm good. Yep. I dunno if I squat real heavy multiple days, I probably would have to turn back to that. Yep. Yeah. Yep. Yep.
David Syvertsen: [00:12:34] I was going to say these are all great, like minimum level of treatment plans, but like the best treatment plan is going to. Eyes roll, but it's proper and consistent nutrition has proper and consistent stretching.
It's proper and consistent sleep proper and consistent stress management, proper consistent hydration, proper consistent programming. Yeah, I know, but that's stupid. So we are trying to get a contract with Normatec
Sam Rhee: [00:12:59] All right. How about this one? I haven't seen a lot. I remember I'm Brit. The Brita did this, the inversion table or boots where you decompress yourself by hanging upside down.
David Syvertsen: [00:13:08] Never tried it.
Terri Wiatrak: [00:13:09] I get stuck in that thing
David Syvertsen: [00:13:11] called
Sam Rhee: [00:13:13] I think it's fallen out of favor. Although I think at Hartman's place, the old place they used to have that machine, that chair that literally stretched you out like that. It was like the rack.
David Syvertsen: [00:13:23] No, thanks. Okay. It's like I'm in Braveheart.
Sam Rhee: [00:13:26] All right. How about both cold and hot. So infrared saunas.
Oh yeah. Okay. Let's talk about those first.
Terri Wiatrak: [00:13:32] Yeah. So I just love the feeling and like the infrared sauna, like you almost like heat from the inside out. So you do get like sweaty, but like it, I just love, I love it for almost like stress management for me. I like to just go in there and sit and just, sit there for 45 minutes and just sweat.
David Syvertsen: [00:13:49] Part of that is probably just like, how often do you Terri get a 45 minutes to yourself, but that's part of it. But again, like a lot of inflammation comes from stress and just like feeling like you're never stopping. And that's probably but yeah, she's been trying to, I haven't tried it yet.
She's been telling me for a while to try that out.
Sam Rhee: [00:14:07] I think the heat really works as I get older. I feel like I need. Heat and anytime anything feels super sore. I'll use a heating pad. I tried the infrared sauna with Mike Gerald. I loved it. I just felt I really wanted to lie down in it.
And I'm just a little bit too. It's a little too. Yeah. Till to really lie down in it. But I love it. Yeah.
Terri Wiatrak: [00:14:29] I really love it. Matt went with me too and he did it one day and he. On the screen in there, they had YouTube. So you brought up some kind of stretching videos. So while he was in there, he was stretching his shoulders out and things. This was going back a little while now, but he enjoyed that cause he was like, I was warm and then I was stretching and he felt like he could get like a deeper stretch into like where his muscles were really sore for me. It's just basically lowering cortisol. It's just bringing down the stress hormones and just sitting and just, yeah.
Releasing like any kind of talk toxins that are in my body or whatever, I'm just sweating things out. And I just feel, I feel better coming out of it.
David Syvertsen: [00:15:06] Like I say almost every time I work out, this is dating back to 2011 I shower before I almost like whether it's early in the morning, whether it's at night in the afternoon, like I will.
And it's like a routine partially, but I also physically feel like, Hey, I'm going to go work out. I'll stand in a hot shower for five to 10 minutes. And. It even though there's, a 15 minute car ride and get to the gym, especially now it's cold outside. I've always felt like on the days where I don't do that because I'm in a rush. I do I do feel better when I come here after something hot, like getting that body temperature up, because again, it feels looser. And maybe again, there's probably some placebo in there, but I do think that feeling of being warm prior to warming up. Is a big help. Yeah. I agree.
Sam Rhee: [00:15:51] Okay then how about the opposite ice baths? Especially after it that's super popular after workout. Now people just do the plunge and they just get super cold.
Terri Wiatrak: [00:16:01] I don't like being cold, but I had to do them in college a few times. I had injuries to my quad and I'd have to get into an ice bath in the training room. And so there's no chance I'm doing it.
I'm sorry.
David Syvertsen: [00:16:15] I have not really felt great benefits. I have a warm, very warm body temperature in general. So sometimes I like to take one because hours later I still feel cool. Like I don't like when I don't like going to bed hot. So sometimes I've done that in a few times, but again, it's like almost more trouble than it's worth.
It's fill a bathtub with like ice cubes and then get in there. And you feel like something's going to happen to your heart and he melts the ice cases. Do know scientifically, a lot of coaches will say across the coaches will say like at the games, they highly recommend ice baths in between events, right?
When you have two, three hours. But big picture, if it's like a normal training day and you're just going home for the night, there isn't that much benefit to it. Like you actually can slow down a healing process. No from a big picture perspective, but if you have several events in a day, you're at the games it's in the summer, that kind of stuff.
It probably does help bring down the temperature.
Sam Rhee: [00:17:05] Yeah. Yeah. I think what it is the inflammation. So you're slowing down the inflammation. Because that's what recovery is. It's an inflammatory process and then recovery. So you're short-circuiting it. But you're probably not helping yourself in the long run because that's actually what the healing process
David Syvertsen: [00:17:19] is supposed to do. Yeah. Big picture. I don't think the ice bath helps, but if you're competing and there's four workouts in a day, I think a gig can give you a short term benefit. Yeah.
Sam Rhee: [00:17:31] All right. I'll remember that when I go to the games now how about just straight up massage, like massage in general.
You do it regularly.
Terri Wiatrak: [00:17:39] I used to, there was a girl that was great. And is that the blonde? Yeah, Casey. She was awesome. And she would make you cry. Like she, but I would have like knots under my scapula and everything, and she would be able to get in there and I've done like cupping. I've done all of that stuff and I definitely feel better coming out of it.
I don't know if it's necessarily Like easing any kind of muscle pain, but definitely trying to get into the knots and almost the mobility too, because like she would manipulate your arm and then get into a muscle group and try to ease it. Sorry. So I do believe in massage when I'm.
Really. So not necessarily, really sore. Cause I don't like that. But like when I'm having like knots or I feel like stuck almost stuck. Yeah. I like massage.
David Syvertsen: [00:18:26] Yeah. I like them too. I think if the issue that you have is muscular, I think they're great. But if the issue is not muscular, if it's a tendon issue, a labrum issue. I don't think it's going to help that much. I think that's a part of self-awareness like you need to find out at some point, what is the issue that's causing the pain, the inflammation, the tightness, and a massage isn't going to fix a tendon issue. I think it absolutely can free you up and feel like you have more range of motion and the better range of motion you had and we're activation, you get all muscles, and it protects your body. But I do think that's an awareness thing. And again, it's as much Zen and mental as it is physical. Like sometimes it's just nice to lay down for an hour and have someone else do the work for you, and if you run into someone that really knows what they're doing, they could absolutely help you out,
Sam Rhee: [00:19:13] Yeah. I think some people I know Susan also regularly gets it. She loves it, especially, but you're right. It's muscular. If there's a structural or a tendon or some other problem, it's got to go elsewhere. Yeah. Yeah. So then similarly then how about like percussive massagers? T heragun those types of devices
Terri Wiatrak: [00:19:30] I've never used them. I just never really did anything for me. Like the idea of just like driving a car. Whatever. It just never really appealed to me. So I've never used it, but I know what people use them and they seem to like them. Just personally, it just isn't my jam.
David Syvertsen: [00:19:49] I think it's a fad, I think it's new and I don't think it will be around.
Yeah, not much longer. Like I was watching like I don't watch basketball that much, but I was just flipping through the channels. The other night I watched a guy on the bench. He was like theragunning his forearms , a professional basketball player, like I'm sure. And I train someone at their home right now and they're like, Oh dude, I use this all the time. It makes me feel so good. And I'm like for 10 minutes it does. But again, A lot of these things, they're just fads, it's new. You want to buy it, someone market it, you saw it on Instagram and you saw this like catchy slogan. You're like, I'm going to try it, and it made you feel good for a little bit, but if I would just say, if you're reliant on the theragun, there's an issue, right?
If you want it for a quick activation, again, it's placebo more than it is physical, in my opinion. But it's I've used them at the French Throwdown because someone else would use it, you lay on a table and Oh, this hurts. That hurts. This hurts. And I can remember. There, there was a workout that started off with 50 GHD sit-ups and it was a relay race.
So I had to do 50 by myself and 200 double unders is a nightmare. And they now I told them like my quad was strained because I practiced GHD so much prior to the two weeks leading up, no dumb mistake. And I strained a quad on a GHD situp. I felt like a strain. I was like, Hey man, like I got this guy, he theragunned, my hip flexor and the quad for about 20 minutes straight.
And my first GHD set up, I felt a pop in my groin. And and like I remember the standard was I had to touch both hands to the pads. And it hurts so bad that what do you naturally do? Like when you hold it on the hurts. And so I started doing it and the guy's like both hands and he's speaking in French and I don't know what he's saying.
And then my teammate, Matt is yelling at me like both hands I'm, like no rep. And like I had to take my hand off and I just like fucking bit my lip and just did the rest. But every single rep it hurt. And I'm like, I'm almost convinced the theragun probably did a little too much pounding and pounding and then leaving the offense created too much range of motion.
And something got used that normally does not get used and it's popped. And that was an issue with the rest of the weekend. I couldn't even like I had to do double on it. I couldn't, I could barely jump because it hurt every time my foot hit the ground. And so I feel like some of these remedies that we're talking about, if you overuse them and that's an example, Like it can cause issues not fix it can cause issues.
And I just, I like, I know that eye rolls will come, but I do think a lot of these issues can just be solved with lifestyle stuff. I was just like hydration, constant stretching. Like you got to think the fact that you're doing yoga. You guys do it on Sundays, right? Yep. I think that's honestly like one of the best things you can do, like we used to have those stretching classes with Kayla during COVID during the lockdown.
Yeah. I honestly think that probably helped people more than any thera gun. $500 third. Gun's going to give you, yeah,
Sam Rhee: [00:22:35] it's crazy. I just got a theragun for Christmas, so I'm part of the trend,
David Syvertsen: [00:22:41] but
Sam Rhee: [00:22:44] I will say It does make you feel better in the short term? I will say I, I agree with you a thousand percent. If you're overusing the things you can actually hurt yourself. Overused. No doubt. Yes. And I would say I did have a little bit of tightness in my calf from doing a lot of double unders and I worked it, and it helped. But I was, but you have to use these in like little bits and, sometimes I'll work the quad a little bit, but you're right it's, there's nothing that someone pounding on your muscle is going to
David Syvertsen: [00:23:16] do, that, this has a plastic surgeon, if you use a band-aid for something that needs stitches, you're talking about short-term relief. Yeah. Eventually you're going to have to get the stitches, yeah. And I just think that the theragun can provide bandaid for a day, right? Or two days. If you use it responsibly, but if there's a real issue, it's not gonna work. No.
Sam Rhee: [00:23:36] How about topicals? CBD oil. That's the latest one, then ben gay liquid heat. He, a lot of people use these topicals.
Terri Wiatrak: [00:23:44] I don't know. I've tried the CBD salve or whatever, my husband swears by it. He loves it and he even we'll put it on my kids when they're starting.
he swears by it. I don't see a difference for me. I think that the idea is though, is that you're using this topical and you are rubbing the muscle. So you're almost like giving it its own like massage. So then you're bringing the blood flow to the muscle and you're massaging the muscle. And I think that has a lot to do with that.
And it's also improving the length. So if you're massaging around your legs where you're sore, it's going to increase the lymphatic system there. So then it's going to flush out anything that's there. And I think that with the topicals, that's something, I have Biofreeze in my bathroom cabinet and I don't remember why I have it in there, but it's there something I think I probably was like, just putting it on for a workout to try to make the pain go away.
I think that the idea behind the topicals, granted, there probably is some kind of medical holistic benefit to some of these things, but For me I think it's just a matter of I could just use like lotion and just like massage out my quad and it would probably do the same thing as if I was using some CBD just for me. Yeah.
David Syvertsen: [00:24:53] I've never used it. I've actually because I see it all the time. I'm , again, it's someone just being paid to advertise this, but I've been thinking about asking a few people to reaching out to a few people as I've had people say Hey, would you want to use this? We'll send you this blah, blah, blah.
I don't know anything about it. And I'd never want to be that person that just we'll advertise something or say, or tell people from here, you should get this, like as a gym owner, you have a lot of people that will come Hey, can you give us your gym? I don't know, like what's in this stuff.
So I've never used it. I have thought it's just because I see it more and more of the CBD about like seeing through would help. But honestly, I don't have a credible opinion on because I've never tried it. And I just don't know much about the science behind it.
Terri Wiatrak: [00:25:31] It's supposedly decreases inflammation, so maybe it does have the benefits of that I've had some,
Sam Rhee: [00:25:36] but I don't know. I know from the medical standpoint that topicals have very limited absorption. That being said, I've tried it. I'm not going to go medical on it. I'm just going to personal anecdote. I tried it's okay. I don't think it makes a big difference. I think you're right.
I think the physical act of it is as much as any sort of medicinal effect that it might actually have on it.
How about I don't want to get into the therapy type things because I think that's all right. Just the last one would just be actually stretching, like yoga rom wod, any of those things.
Do you guys do those things regularly? Yeah,
Terri Wiatrak: [00:26:11] I don't do it as much as I should. I'm super tight hamstrings, so I know that's something I should focus on at least like 20 minutes a day. And I don't, I do it a couple times a week, but Definitely a hundred percent, especially when you're sore, you should be stretching.
It just releases lactic acid in your muscles. And it is like super beneficial in
that respect.
Sam Rhee: [00:26:29] What kind of regimen do you follow? Do you do anything in particular? Do you do your own work, like stretching?
Terri Wiatrak: [00:26:34] Do my own stretch things like I also have the crossover cemetery for my shoulders.
I'm doing a little bit of that, for stretching and also for just. The shoulder rehab stuff. Yeah. We have a lot of bands at home and it's just all author one a YouTube video for whatever I'm sore for that day or whatever. And I'm like, okay, hamstring, 15 minute hamstring stretch.
Then I'll throw it on there. And I'll just stretch, worth 15 minutes or whatever I have. And I know like I've been given A whole bunch of things that I am supposed to do to help with my hamstring flexibility. And I know that I'm supposed to be doing them and a doctor had given me them. So I have that, but it's just a matter of sometimes. And I'm bad with that sometimes.
David Syvertsen: [00:27:19] Yeah. I have GOWOD on my phone. The thing I like about GoWOD as opposed to rom wod is they have you go through a diagnostic when you first downloaded the app and they have you test all these different things. And you evaluate yourself, you get a score for, shoulders, hips, ankles, all the stuff, knees quads.
And it'll like custom program, like what you should be stretching and it'll tell you, like, all right, are you here for. Pre are you here for post stretch? What are you doing today? What are the movements? All right. Do you have 15 minutes or do you have 30 minutes? Okay, here you go.
And exactly this past Thursday I was going to do Terry's nine 30 actually. And it was snatched day. And like I had laundry, my knees were just both really sore and I hate, I feel tight after I coach in the morning. And so I had just coached the classes and I was like, you know what? I'm not going to work.
I'm not going to do the nine 30. I'm going to stretch for 15, 20 minutes. And I got the app up. X, Y, and Z. I like it because it feels more custom, rather than just Hey, you just go do these stretches because I have some parts of my body that are very mobile and flexible others that are Trainwreck, like on the opposite of hurt.
My hamstrings are really good. My quads are awful. And if I don't put attention on them, like it impacts so many different things that I do. So like her, like I wish I had a little bit more discipline there with doing it every day. And I know I could do it. Like most of the times I choose not to.
So I do think it's something that I actually think a lot of people would benefit from one less workout per week and replace that hour. And honestly, it's more than an hour. The class is an hour, like the time that you're getting ready and the time that you're driving and going back, it's an hour and a half for a lot of people.
If you did a 45 minute stress session, and that's a long time. I actually think that would do more for you than some of the workouts here, but the workouts are more fun and you get the social aspect, if you're constantly fighting tightness, I think that would help. A lot of people work out one less day per week, stay home, put yourself in a dark room for 45 minutes and then do your stretching.
And then, Hey, you have 45 more minutes, that, we're all complaining about not having enough time. There you go. Of everything we talked about. I think that this is the number one thing is just stay on top of your mobility and stretching. And I think the older you get, the more important it is.
Sam Rhee: [00:29:27] Yeah. I never realized how much it was. I've done it off and on. We had even they moved out to Colorado Carolyn, who was doing it for a while for us. Oh yeah. And, it's one of those things which you definitely, as you get older, you don't even realize like my low back issues were probably all related to hamstring, glute issues, mobility wise.
Yep. And when you get super tight and you comp you overcompensate with your motion and your technique. And now that I've sorta, and I do know a lot of people at bison actually do yoga regularly. Yoga is stretching and stretching is super important. It also, the reason why I like it, I know Susan hates yoga because it's difficult. Yeah. A lot of these poses and positions are very taxing in different ways than CrossFit is. Holding these certain positions is tough. And when you're not very mobile, it's very frustrating. But the more I work on them, the more I realize it's forcing my body to think how to move a little bit different changes, stimulus.
Yeah. It changes my stimulus. It changes the way I feel my body moving. There's a lot of balance work also, which I am so awful at. And then when we come in and we start doing single leg deadlifts or any sort of single leg work, I realized how awful my balance is. So working on balance is also super important.
David Syvertsen: [00:30:51] Common mistakes. People don't view yoga as a workout. Oh, our a hundred percent is a work. It's tough. Yeah. Yeah. It's really tough to very fit people that can't do yoga. No, it's like they, they're not, there's not stable enough, with, especially with what we do, we're constantly like just going back and forth, going back and forth.
We throw a 40 minute row into a workout. People are gonna really struggle because a snap, the STEMIs that we go after yoga really changes, forces you to change your physically mentally what your approach is. And I think it's great.
Sam Rhee: [00:31:17] It's tough because it's not, the other thing is a mental aspect of it is not go, which is what I love about CrossFit. It's stop.
David Syvertsen: [00:31:29] And to think that the only way a workout is productive, if you're on the ground crawling, right? That's the only way. That's the signal of a good workout wear. You can actually make the case. That's the signal for a bad workout, right? Like you, you didn't get that much out of it.
And yoga forces that, slow it down approach, which everybody should do at some point throughout the year, it could be weekly. It could be every other day, even for some, slow it down. Make sure you're standing at the end of the workout.
Sam Rhee: [00:31:58] I think the good thing about both is that it empties your mind when you're doing CrossFit.
You're not thinking about anything else. And that's what the hard part about yoga is you shouldn't be thinking about anything else. And when you're in a good state with yoga, you're not thinking about, Oh man, I got to go pick up this later and I have to do this later. And if you can get into that state with both which you usually do CrossFit, it's easier because you're just trying to get through your next round, not to die. Yeah. So your mind is very clear
with yoga is the same thing. It's can I hold this position and keep my mind clear? And I think that's really awesome.
You can get every episode of Botox and burpees, wherever you listen to podcasts, or go to botoxandburpees.com. thanks for listening 