Some of the recovery services we offer at Sports Recovery Annex are massage therapy, cupping, and tooled procedures. See how Dr. Anthony Iselborn breaks down each service administered by our expert massage and physical therapists.
“Oh, I bet you’re in great shape!” “I need you to help me lose weight.” “Can you make me a workout plan?” Every Athletic Trainer has heard these statements and similar ones after first introducing themselves and their occupation. So, what is the difference between a Certified Athletic Trainer and a personal trainer? The terms are very similar, so it makes sense that people would be easily confused. Typically, my response is something like “Actually, you know those people that run out on the football field when someone gets hurts – that’s what I do.” It’s much easier to give an example than to try and explain everything that an AT is capable of because there’s so much!
An Athletic Trainer, as defined by the National Athletic Trainers’ Association, is a highly qualified, multi-skilled health care professional who collaborates with physicians to provide preventative services, emergency care, clinical diagnosis, therapeutic intervention and rehabilitation of injuries and medical conditions. In order to call yourself an AT you must graduate from an accredited master’s program, pass a board exam and in 49 states you are also required to be licensed in order to practice. AT’s must always have their CPR, First Aid and basic life support certification up to date and complete continuing education hours every year. All this to say that Athletic Trainers can do anything from perform chest compressions on a heart attack patient to taking a professional football player through an entire ACL rehabilitation process. In the past they were associated mainly with college and professional athletics, but these days they are employed by clinics, hospitals, performing arts companies, police and fire departments and even health departments in commercial settings.
A personal trainer is someone who works one-on-one with a client to implement a fitness regimen. They have an understanding of human anatomy and physiology and are great motivators. Personal trainers inspire their clients to reach for their goals and hold them accountable for their diet and routines outside of the gym. Personal trainers must pass an exam in order to practice and are obtain a certification. The top 5 certifications are from the American Council on Exercise, the National Academy of Sports Medicine, the American College of Sports Medicine, the International Sports Sciences Association and the National Strength and Conditioning Association. Many of these courses require pre-requisite classes and a CPR and First Aid certification before even beginning them. Personal trainers are also required to complete continuing education hours.
Ultimately the best way to stay healthy and fit is to work with both types of professionals. One will make sure you are exercising properly and safely and the other can address any soreness or injuries you may incur while getting into shape.
Sports Recovery Annex’s Dedicated Gate River Run Training Series
Now is the time to start training for one of Jacksonville’s biggest races of the year! It’s the perfect way to kick-start those running goals for 2019.
The Gate River Run, formerly known as the Jacksonville River Run, is an annual 15-kilometer road running event in Jacksonville, Fla. It was voted as one of the top US road races for the last 20 years by Runner’s World magazine.
As one of the top recovery facilities in Florida, Sports Recovery Annex is providing a select group of competitors access to top doctors and decorated marathoners for a 9-week series on how to train for the Gate River Run. The series will consist of five lectures, four recovery runs and recovery in between! If completing one of the most popular races in the country is one of your 2019 goals, come join us for this 9-week series!
What do the lectures cover?
Lecture 1: How to Train for the Gate River Run with Elite Runner and Coach Julie Stackhouse
Lecture 1 will be led by certified running coach and owner of Stackhouse Fitness, Julie Stackhouse. A Brooks sponsored athlete and avid runner herself, Julie Stackhouse will go over effective training techniques for the Gate River Run. These techniques will teach you the best way to pace yourself and keep yourself from burning out during the race.
Lecture 2: How to Pick Correct Running Shoes and Other Equipment with Chris McCaffrey
Chris McCaffrey is store manager of 1st Place Sports Running and running coach for PRS. Ever wonder what the best shoe for running is? Can insoles help you achieve your next personal record? We will dive into footwear and how it can enhance your running.
Lecture 3: How to Prevent Injuries During Your Training with Dr. Kaitlyn Iselborn
Our resident physical therapist, Dr. Kaitlyn Iselborn, will be focusing on injury prevention as you increase your mileage and speed. Dr. Iselborn’s love for the sport runs deep, having been a collegiate runner for Florida State University. During this lecture she will be going over some important steps you should take to help care for your body during training. She will explain how to both prevent and treat any injury or ailment that may arise.
Lecture 4: How to Properly Fuel Your Body for Training with Whitney Hochstetler
Whitney Hochstetler is a registered dietitian that specializes in sports nutrition. She works with athletes of all ages to help them fuel for their specific sport and goals. During her class she will be going over good fuel sources for your training runs and before race day. She will provide examples of bars and chews to help you power through all those miles.
Lecture 5: How to Mentally Prepare for the Gate River Run with Joan Thurston
Joan Thurston is a licensed mental health counselor. She provides counseling to student athletes at the high school and college level who are dealing with issues of performance, stress, anxiety, academic pressures, time management, injury and other concerns that affect athletes’ performance and well-being. She will discuss how to have a positive mental state throughout your training and on race day.
This 9-week training series is perfect for runners of all ages and paces. Whether you have run the Gate River Run before or it’s your first time, this 9-week series is perfect for you. Included with your registration is access to our certified athletic trainers, attendance to all lectures, participation in all recovery runs and recovery during your training and after the Gate!
Please give us a call at (904)402-4399 to register. The registration fee of $50 will go directly towards benefiting Marathon High!
Believe it or not, research shows that active recovery is the best way to keep your maintain your fitness on days off. Active recovery, or cross training, is taking a break from your normal training regimen by doing another activity. For instance, a football player may swim laps on his off day. Working out instead of remaining completely sedentary has been shown to aid in recovery by increasing blood flow to damaged tissues and reducing the amount of atrophy that occurs to muscles even 24 hours post workout.
If you are training 5-6 days per week consider incorporating one of these workouts into your schedule.
1. Riding a Bike
Biking is a great way to actively recover without exhausting your body. There’s less impact on your joints when biking as compared to running and depending upon the terrain you can increase the difficulty of the exercise. If biking isn’t necessarily an activity you enjoy invite some friends to ride with you on a Saturday morning and make it a social event. The miles will fly by and you’ll hardly notice the time.
2. Running on the AlterG
The AlterG is a state of the art treadmill that uses NASA technology to decrease your body weight up to 20%. For active recovery purposes, it’s best to set your body weight percentage at 85-90%. Even this small decrease in weight relieves pressure on your ankles, knees, and hips while still allowing your body to go through the normal running motion. Running on the AlterG even once a week can increase your speed and add to your mileage.
Schedule your Alter-G session, here: BOOK YOUR SESSION
People tend to disregard swimming even though it’s fantastic whole body cardio exercise because it involves a little more preparation. However, throwing a swimsuit and towel into your gym bag pales in comparison to the benefits of a 30-minute swim. Swimming laps at an even pace adds to your oxygen capacity and is a resistance exercise for your upper body, which may get neglected during training.
So whether you’re training for your first 5k or your 20th marathon, remember to stay active on those off days!
You train for months leading up to a marathon. You learn as much as you can to help ensure you will cross the finish line. But what should you do after the marathon or a long training run to help achieve a healthy recovery?
Food and beverages
- As soon as you feel like you can drink something, drink water. This should be done immediately after your run. As soon as you can, progress to a sports drink, fruit juice, soda or any other source of simple sugar-type carbohydrate beverage. Skim or 1 percent chocolate milk is also a good recovery beverage because it has sugar and protein.
- Begin eating when you feel like you can handle it. Typically, this will be between 5 to 10 minutes after your run. Start with easily digested high-carbohydrate food, such as bananas, pretzels, yogurt and energy bars.
- Drink and eat slowly to avoid throwing up.
- Try to keep walking for up to 15 minutes after completing the run. When you rest, elevate your feet higher than the level of your heart. If you have to sit for a long period of time, make sure you get up and walk around for a few minutes to help limit muscle stiffness.
- Begin stretching the calves, quadriceps, hamstrings, IT bands, glutes and low back right away with long, gentle stretches.
- For sore muscles or joints, apply ice or cold packs three to four times per day for 15 minutes for the first two days after your long run or marathon.
- Avoid taking aspirin, ibuprofen (Advil, Motrin), and naproxen (Aleve) until you are rehydrated because these products may be harmful to the kidneys when you are dehydrated from prolonged exercise.
- Cryotherapy, NormaTec and Hyperbaric chambers help speed recovery.
- When you shower, choose lukewarm or cool water. Avoid hot showers for at least one day to allow your body to fully rehydrate. Being dehydrated in a hot shower can cause you to get dizzy and pass out.
- Avoid hot tubs until your body is fully recovered because they will worsen swelling and inflammation in the muscles and joints.
Scrapes, chafe and open blisters
- If you have open scrapes, chafes or blisters, wash the area(s) twice daily with soap and water, apply antibiotic ointment and cover with a band-aid for a few days.
- For blisters that have not opened, leave them as is or cover with a band-aid.
Speak with one of our certified Athletic Trainers about your recovery, today!
Natural Ways to Relieve Inflammation
In this life, you only get one body – you want to look and feel as good as possible, right? You don’t have to suffer any longer! Here’s your guide to relieving inflammation . . . the natural way!
1. First things first, are you getting enough omega-3 fatty acids?
Inflammation can be extremely painful and has been known to cause irritation, infection, redness, and swelling. However, fueling your body with omega-3 fatty acids has been known to counteract this discomfort. Just where can you find these good, fatty acids?
- Fish Oil
- Chia Seeds
2. Are you currently getting enough vitamin D?
Used to treat a variety of ailments, including bone weakness and pain, bone loss, and inflammation, there are different ways to consume vitamin D, including:
- Egg Yolks (other dairy products)
3. This may be the hardest tip of all, but it’s an important one: avoid Sugar!
Sugar tastes good, gets in the way of the healing process and can cause mayhem in the long term. The rule of moderation applies – sometimes, you just need to treat your body. However, think about it: Is suffering from inflammation worth consuming large amounts of sugar? If you have a sweet tooth, it may be difficult, but try to avoid foods that are high in sugar.
4. There should be plenty of antioxidant-rich foods included in your diet.
Particularly, antioxidants can help keep you healthy, and even assist in preventing diseases, as they prohibit the oxidation of other molecules in the body. While you can take an antioxidant vitamin, it’s also easy to find these nutrients in common foods. Try eating the following (perhaps you already do):
- Purple and Red Grapes
- Blueberries and Strawberries
- Nuts (specifically, walnuts)
- Dark Green Vegetables (the best examples are broccoli, spinach, kale, and collard greens)
5. The Techie Way
While inflammation is the healing way the body responds to injury, it can cause diseases when chronic.
Whole body cryotherapy is a natural and healthy alternative to pain relievers. The cold temperature causes the body to reboot itself, increasing the release of anti-inflammatory chemicals that will soothe the affected areas. The improved blood flow will allow for a more effective elimination of the toxins that were slowing down the healing process.
There are many benefits to using cryotherapy from physical recovery to health and wellness; its most immediate being alleviating pain and decreasing inflammation.
If you want to relieve inflammation the natural way, then start incorporating the tips listed above into your daily life. Unfortunately, change takes time. You can’t consume a bunch of blueberries today and sporadically feel better tomorrow. However, if you begin making consistent changes, and stick with a plan, you’ll be sure to feel better in no time!
So, what are you waiting for? Book your session, today!
It’s that time of year again when the smell of freshly cut grass, the Friday night lights, and two-a-day practices mean one thing: football season has returned. And football’s not the only sport that has kicked into high gear around the region. Hundreds of local athletes are prepping for the start of volleyball, soccer, cross country, and cheerleading.
When it comes to sports, winning may be important, but staying safe and healthy is also a priority. Every hit, kick, block, and score is accompanied by a risk of injury.
If an athlete sustains an injury on a Friday night or during the weekend at a game, many may not know where to get help for the injury.
This is why Sports Recovery Annex holds a Bumps and Bruises Clinics every Saturday morning, providing Jacksonville athletes with access to sports medicine professionals so they can return to their sport quickly and safely.
Sports Recovery Annex’s free Bumps and Bruises clinic is the perfect opportunity to help keep you or your athlete in the game.
In the meantime, here are a few tips that can help lower the risk of serious injury and can keep your athletes playing strong;
First, make sure your athlete’s equipment is sized and fits properly. Football helmets, pads and other equipment should fit well, with nothing too loose or too tight. A helmet that doesn’t fit properly may cause serious damage if a strong hit is applied. Additionally, shin pads, knee pads, and appropriate ankle braces should fit well and be worn when needed.
Second, make sure your athlete is doing a proper warm-up and cool-down at the start and end of each practice and game. A quality warm up includes some light cardio and easy stretching. This will help prevent those common tears and strains during the game, because muscles, tendons and ligaments will be warmed up. Cooling down will help the muscles calm down after vigorous movement and activity.
Third, make sure your athlete gets professional help for any bumps, bruises, strains, sprains or other seemingly minor incidents during the season. What you or your child may think is just a nagging ailment might be something much worse. Better to get it checked out immediately than risk losing part or all of your sports season. Untreated minor injuries could lead to more serious injuries.
We Make Getting Treated Easy!
Sports Recovery Annex offers free Bumps N’ Bruises clinics to all athletes. Bumps N’ Bruises clinic is the perfect opportunity to help keep your athlete in the game.