Sports Recovery Annex

Marathon Recovery

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Marathon Recovery

Recovery

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.

Muscle recovery

  • 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.

cryotherapy

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!

904-402-4399

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Cryotherapy for Athletes: 3 Things You Need to Know

Cryotherapy for Athletes

Cryotherapy for Athletes: 3 Things You Need to Know

All athletes sustain an injury at some point. Whether it is a minor sprain or a ligament tear that requires surgery, every single athletic injury can benefit from cryotherapy. So why do so many athletes fail to use cryotherapy effectively after an injury? Here are a few reasons: They aren’t convinced it works, they don’t do it enough, and they avoid it because it’s uncomfortable.
If you’re an athlete who incurs an occasional is injury, consider these three facts next time you decide not to reach for the ice pack.

1. It Really Works

Applying cold to an injury produces two important effects. It helps relieve pain, and it reduces swelling. Cold slows down nerve activity, which creates a numbing effect and reduces the sensation of pain. It also does it without any of the side effects that prescription or OTC medications might cause.

Cryotherapy also helps reduce swelling and slows down cellular metabolism, which allows your body to heal faster. Excess swelling can impede the healing process and also contributes to uncomfortable pressure pain. Slower cellular metabolism means less cell death and therefore less tissue for the body to repair.

2. It Takes More Than One Application

Every athlete knows that he or she is supposed to apply cold right after an injury occurs. However, all too often this is the only time that athletes do it. Successful application of cryotherapy requires multiple sessions for several days for 20 to 30 minutes at a time. While this might be inconvenient, it is a small commitment to make for athletes who want to get back to their normal routine as fast as possible.

Cryotherapy can also be used for the duration of the injury-recovery period, not just for the first couple of days after being hurt. Many athletes also like to use cryotherapy after practices or games so that sore muscles recover more quickly.

3. It Doesn’t Have to be Uncomfortable

Ice baths are some athletes’ worst nightmares. Even holding an ice pack in the same spot becomes tedious, especially if you need to use your hands for other activities. At Sports Recovery Annex, our Certified Athletic Trainers customize a plan that is right for you.

Natural Ways to Relieve Inflammation

inflammation

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
  • Salmon
  • Tuna
  • Flaxseeds

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:

  • Supplements
  • Cheese
  • 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! 

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.