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Active Recovery for Runners: An oxymoron or something more?

active recovery

 

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.

 

active recovery

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 

3. Swimming

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!

 

Bumps N’ Bruises Free Clinic This Summer

Bumps N' Bruises Free Clinic

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.

The clinic is free and is held every Saturday from 8:00 a.m. until 10:00 a.m. this summer. Please check our Event Calendar for more information on our free clinics.

Explore The Benefits of Hyperbaric Oxygen Therapy

Explore The Benefits of Hyperbaric Therapy
Explore The Benefits of Hyperbaric Therapy

Hyperbaric oxygen therapy involves exposing the body to 100% oxygen – that is greater than what you normally experience.

Hyperbaric Therapy has become more prevalent in today’s collegiate and professional world. But, you may be asking yourself, is this for me? Well, unless you plan to drink alcoholic beverages before trying it out, (NOT recommended) it’s for you!

Now that we have that out of the way, you may be wondering how Hyperbaric Therapy works. Hyperbaric Therapy is a safe method of delivering more oxygen to the body at a cellular level. Our Hyperbaric Therapy Chamber utilizes filtered pressurized ambient air to dissolve oxygen directly into the plasma, cerebral and spinal fluids. This floods the tissues and vital organs with oxygen. This allows for healing at the cellular level and is critical for healthy tissue formation. This increase in oxygen makes it possible for healthier organs & ultimately a healthier body overall. In layman’s terms, it allows the body to get the oxygen it needs to create ATP (the high-energy molecule that stores the energy we need to do just about everything) for energy and flush out the lactic acid that causes muscle fatigue.

The elevated oxygen levels help increase performance and recovery more quickly after a workout.

A sports injury can be especially devastating for an athlete. Often, athletes re-injure themselves or make their conditions worse by attempting to return to full activity before their bodies are healed.  This treatment allows up to tenfold increase in the oxygen level of the blood plasma and hemoglobin.

With hyperbaric treatment, a sprained ankle might recover in four days instead of eight; a bruised thigh could mend in one week, not three. Recovery time is reduced significantly and athletes get back into play faster.

“Despite how futuristic sleeping in hyperbaric chamber may seem, this has become a common practice among many NFL players for a few years now.

One of those athletes is New York Giants running back, Rashad Jennings.”

 “The reason why I and so many NFL players engage in sleeping [in] these chambers is because a hyperbaric chamber reduces swelling, promotes the healing of wounds, helps fight off dangerous infections, and increases the amount of oxygen in the bloodstream.”- Rashad Jennings (ESPN.COM)

A normal session lasts around 60 minutes. Which may have you wondering what you do during that time. During your session, you are more than welcome to listen to music, bring a small portable device to watch a movie, talk on your cell phone, or sleep! No dangerous side effects have been reported with this therapy.  At Sports Recovery Annex,  your Certified Athletic Trainer will be monitoring you the entire time.

To find out more about our Hyperbaric Therapy Chamber, Call us at (904) 402-4399.

Sports Recovery Annex offers every day and professional athletes access to state-of-the-art recovery tools, specialized service providers and space to treat your body to the best recovery options that Florida has to offer.

References:

“Jennings investing in his future with hyperbaric chamber – ESPN Video.” ESPN. ESPN Internet Ventures, n.d. Web. 11 May 2017.

“Main Page Hyperbaric PHP.” HYPERBARIC PHP. N.p., n.d. Web. 11 May 2017.