“Repetitive stress injuries in the ligaments and tendons are a sign of inflammation,” explains chronic fatigue and fibromyalgia expert Jacob Teitelbaum, M.D. “This often causes pain around the joints, which is mistaken for arthritis. You can distinguish it by pushing over the tendon area and reproducing the pain.” Dr. Teitelbaum notes that the main thing to watch out for is exercises that push you beyond what you’re conditioned to do. “You don’t want to go beyond your conditioning. And if you haven’t properly stretched before, weight-bearing exercises like running or jogging can be hard on the joints,” he explains. As for what you should eat, a plant-based diet can do wonders for the recovery process. “A plant-based, anti-inflammatory diet helps with speedier recoveries,” Cady adds. “Load up at least half your plate with leafy greens and veggies, and fill up that water bottle often. Don’t dehydrate your muscles as they’re trying to heal! And remember, sometimes what you cut out is even more important than what you add in. My health coaching clients who cut out added sugar and excess refined carbs report that they’re rocking their workouts with their personal trainer because they recover faster than ever before.” And if you’re looking for lower-intensity workouts in general, Dr. Teitelbaum recommends taking your workouts outside if possible. “Getting adequate sunshine and vitamin D are associated with less inflammation, so any exercise done in the sunshine can be helpful,” he says. “Exercise that decreases weight-bearing, such as swimming, is less likely to trigger inflammation.” Thinking of taking your workout outside? Here are six science-backed reasons why outdoor exercise is so much better for you.
