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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

Schedule your Recovery session

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.

Whole Body Cryotherapy- Put your pain on ice

cryotherapyCryotherapy…You’ve heard the stories, read the articles and may even have your own thoughts about this popular recovery method. But, have you tried it? Sports Recovery Annex is a walk-in sports recovery facility that provides everyday athletes and professionals access to state-of-the-art recovery tools and equipment once only available to Olympic athletes and the Pro’s

EndorphinsScared you can’t handle the cold? Trust us, your body will take care of that. Cryotherapy works for pain by triggering the body’s “fight or flight” response, which produces endorphins. Endorphins decrease the body’s perception of pain. Take it from Elle Woods…”Endorphins make you happy”.

“Combining treatment techniques enhances their effectiveness and maximizes your benefits,” says Sports Recovery Annex’s Head Athletic Trainer, Catherine Horita.

Chronic pain can be a frustrating and debilitating condition, so why not put your pain on ice, with Cryotherapy.

Whole Body Cryotherapy is a popular process for helping with a variety of conditions as well as rejuvenating and revitalizing the body. For many professional athletes, ice baths are part a weekly routine. Sports Recovery Annex’s Cryotherapy takes away all the negative aspects of an ice bath. The length of time and the initial dip in an ice bath are a thing of the past. A quick 3-minute session in the cryo sauna gives you all the positives of an ice bath. Energy increases and muscles feel invigorated and refreshed. Today, Whole Body Cryotherapy is growing increasingly popular with athletes and chronic illness sufferers alike, finding its way into many commercial spas and athletic training facilities. Pro athletes like Lebron James, Kobe Bryant and Floyd Mayweather Jr. swear by the benefits of Whole Body Cryotherapy and use it to alleviate symptoms such as delayed onset muscle soreness after workouts.

 

Cryotherapy is not limited to athletes however, It can have manyCryotherapy other benefits;

  • Assists in a quicker surgical recovery
  • Aids in the treatment of Rheumatoid Arthritis and Osteoarthritis
  • Helps provide relief from nerve pain
  • Helps in the reduction of Fibromyalgia pain
  • Aids in the treatment of degenerative disease of the joints and spine
  • Assists in the treatment of inflammation of tendons, bursae, and joint capsules
    ….And much more!

Jimmy Manos, a first-time cryotherapy patient explains his experience:

“I did feel instantly chilled, but it was all over quickly. A mere two minutes in the chamber left me feeling euphoric and refreshed, a feeling that stayed with me for the rest of the day. And I had a really good night’s sleep for a change”.

Step into our Impact cryo sauna to experience the benefits of whole body cryotherapy! Using cold temperatures to promote natural healing and wellness, Sports Recovery Annex provides whole body cryotherapy as a fast and effective alternative to traditional ice baths.

Check out News4Jax Anchor Vic Micolucci try his first cryotherapy session!