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Active Recovery for Runners: An oxymoron or something more?

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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!

 

How To Train For The Gate River Run

How to train for the gate river run

Sports Recovery Annex will be hosting a series of classes dedicated to training for the Gate River Run.

The Gate River Run, formerly known as the Jacksonville River Run, is an annual 15-kilometer road running event in Jacksonville, Fla., that attracts both competitive and recreational runners — in huge numbers! One of the great running events in America, it has been the US National 15K Championship since 1994, and in 2007 became the largest 15K race in the country. 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 & decorated marathoners for a 5-class series on How To Train For The Gate River Run.

Class #1: January 16th, 6:30PM-7:30PM
Julie Stackhouse

Julie Stackhouse – Get Stacked Fitness  

How to Train for the Gate River Run

Julie Stackhouse is an experienced USA Track & Field Levels I, II and III certified coach with Bachelors and Master’s degrees in Health and Exercise Science from Furman University, where she was a scholarship track and cross country athlete.  She coached at Division I programs across the country collegiately for over a decade before making personal training and wellness coaching a full-time pursuit.

A Brooks sponsored athlete, Julie Stackhouse had a banner year in 2016, winning 25 individual races and setting personal bests in every distance from the mile to the marathon.  Major race wins in 2016 included the 26.2 with Donna Marathon, Key West Half Marathon, Rock’n’Roll Nashville Half Marathon, Jacksonville Ameris Bank Marathon and top 20 finish in the Gate River Run National 15k Championships.  2017 is off to a fast start as Julie won the Key West Half again overall, this time the first athlete to break the tape across both genders.  She won the Donna Half Marathon in a new course record time to complete her 3-year winning streak for that event.

Class #2: January 23rd, 6:30PM-7:30PM

Chris McCaffrey  – Store Manager 1st Place Sports, Running Coach for PRS, Triathlete, Polar HR Ambassador

How To Pick the Correct Running Shoes and Other Equipment.Chris McCaffrey

Chris McCaffrey, aka Coach Macca, grew up in Jacksonville, FL. Athletics took up most of his free time, soccer being his favorite sport. After receiving his Bachelor’s degree in Sport Management from St. Leo University, he began to focus his resources to the sport of running. His debut to competitive racing started with a Turkey Trot 5k November 2010. Chris placed fourth overall with a time of 17:50. Two weeks later was his debut 10k, finishing the race with a time of 37:18 and third overall. He was immediately picked up by the Jacksonville Running Company, a local racing team and running specialty store, to join the team on a 200 mile relay from Miami to Key West. The team placed 1st Overall, setting a new course record that still stands today. The team averaged a 6:08 minute mile pace.

Coach Macca holds several certifications. Personal Training with the International Sport Science Association. SPINNING Instructor with Mad Dogg Athletics. Selfmyofascial Release Technique Instructor with TriggerPoint Performance. Good Form Running Coach with Newton Running. Level I Coach with USA Track & Field.

Coach Macca has been coaching adult individuals through private coaching for the past three years. He has coached walkers complete Half Marathons to Triathletes competing at Age Group Nationals. Currently he trains two groups of adults every Wednesday for Track Sessions and many have gone to achieve new Personal Bests in distances from 1 mile to Marathon. In addition, to his monthly individualized coached athletes.

Coach Macca has been know to run with his 13 min/mi clients as well as his sub 6 min/mi clients during weekly workouts providing on the fly coaching to improve running form and efficiency.

Class #3: February 6th, 6:30PM-7:30PM

Dr. Anthony Iselborn, DC, DACBSP, ATC, LAT, CSCS, FIAMA, PES : Iselborn Chiropractic & Sports Recovery Annex

How To Prevent Injuries During Training
Anthony Iselborn

Dr. Iselborn completed undergraduate studies at the University of the State of New York and the University of Florida. He received his Chiropractic Degree from Life Chiropractic College in 1984. He is Board Certified as a Diplomate of the American Chiropractic Board of Sports Physicians (DACBSP).

Dr. Iselborn is credentialed by the National Athletic Trainers Association as a Certified Athletic Trainer (ATC), the National Strength and Conditioning Association as a Strength and Conditioning Specialist (CSCS) and the National Academy of Sports Medicine as a Performance Enhancement Specialist (PES).

He is fellowship trained to perform acupuncture by the International Academy of Medical Acupuncture (FIAMA). He is also certified in Dry Needling Trigger Point Technique. In 1999 and 2011, Dr. Iselborn was selected by the United States Olympic Committee to provide chiropractic care at the Colorado Springs Olympic Training Center. He is a member of the United States Olympic Sports Medicine Society and The American Chiropractic Association Sports Injury Council.

Dr. Iselborn is the Team Chiropractor for the Jacksonville Jaguars NFL Professional Football Team. He is a member of the Professional Football Chiropractic Society.

He has extensive training and has been certified to perform Active Release Technique (ART), Graston Soft Tissue Technique Procedures, Kinesiotaping, and is FAKTR Certified (Functional and Kinetic Treatment with Rehabilitation).

Dr. Iselborn served as a member of the United States Olympic Committee Sports Medicine Team at the 2011 Pan American Games.

Dr. Iselborn was selected and served with the United Stated Olympic Team as a member of the Medical Staff for the Games of the XXX Olympiad in London, England 2012.

 Experience

  • Licensure, Florida Board of Chiropractic Medicine, CH4759
  • Athletic Training Board Licensed, AL715
  • Florida Board of Chiropractic Medicine-Acupuncture Certification, CH4759
  • Certified Athletic Trainer (ATC), National Athletic Trainers Association, 029702485
  • Certified Strength and Conditioning Specialist (CSCS), National Strength and Conditioning Association, 9910310
  • USA Beach Volleyball Sports Medicine Staff
  • American Chiropractic Board of Sports Physicians-Ethics Committee Chairman

Athletic Accomplishments

  • Hawaii Ironman Triathlon World Championship Finisher – Kona
  • Boston Marathon Finisher
  • River Run 15K National Championship 58:59 PR
  • Cross Florida Bike Ride Finisher – 160 miles
  • RAMROD Finisher – Ride Around Mount Ranier One Day – 180 miles
  • Maine Marathon 3:10 PR

Class #4: February 20th, 6:30PM-7:30PM

Eleanor Baker, MS Nutritionist at Sports Recovery Annex

Eleanor Baker

How to Properly Fuel Your Body for Training

Eleanor Baker, MS graduated from the University of North Florida with her Masters in nutrition and dietetics while completing a dietetic internship. During her collegiate career, she competed in cross country and track where she advanced in the Women’s 3000 Meter Steeplechase multiple times to the NCAA Division 1 East Regional meet with a personal best time of 10:19. She also captured a win at the Tom Jones Memorial Meet with a time of 4:24 in the women’s 1500.

Eleanor has worked with athletes of all levels. She has completed an internship with the Jacksonville Jaguars, worked with the Bolles Girls Cross Country Team (four times as state champions), University of North Florida Cross Country and Track Team, and she is currently working with the PGA Tour and the Body Balance Institute conducting nutrition education and consultations.

In her free time, Eleanor does a variety of sports from mountain biking, surfing, and running to rollerblading, and scuba diving. In between activities, she also likes to find time to slow down a little and do acro-yoga, read something new, or grow a garden.

Class #5: March 6th, 6:30PM-7:30PM

Joan Thurston, Counselor, EdD, LMHC Joan Thurston

How to Mentally Prepare to Run the Gate River Run

Joan Thurston is a Licensed Mental Health Counselor and Qualified Supervisor with more than 20 years experience in mental health. 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.

 

All 5 classes are FREE, however, you must call ahead to reserve your spot. The classes are limited to 15 select competitors. Not only will you personal training advice, but you will also receive a free foam roller from Sports Recovery Annex after completion of the 5 classes.

All experiences welcome. Call 904-402-4399 to reserve your spot! 

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

Schedule your Recovery session

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.