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Blogs

Recovery

This blog will help you sleep better, ease pain, and feel refreshed and recharged.

Recovery

Are You Too Sore to Train?

iStockphoto

Feeling sore after a workout is a common reason not to exercise, but it’s also an area of confusion. Say you’re still sore a couple days after a hard workout. Should you train again or wait till the soreness subsides? Use a scale of 1 to 10 to rate your level of soreness and then use this chart to determine when to train and when to rest.

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Tags: Rest, Soreness

Recovery

How to Avoid Ankle Sprains

Thinkstock

Reoccurring ankle sprains often have less to do with a lack of strength around the ankle as much as a loss of balance and proprioception—the ability to know where your joint is in space. Proprioception is a fancy word, but the concept is relatively simple. Here’s how it works:

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Tags: Ankle, Ankle Pain, Injury Prevention, Balance, Injury, Prehab, Rehabilitation

Recovery

Recovery From Exercise

If all you do is train hard, you’re setting yourself up for failure, says Sue Falsone, director of performance physical therapy at Athletes’ Performance. That’s because your body needs time to repair itself after strenuous workouts. It also needs assistance in the form of “active rest,” like self-massage techniques or light cardio workouts. By giving your mind and body time to adapt to the stress of training, you’ll actually gain more strength and continue making improvements in the gym with less risk of burning out or getting injured.

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Tags: Rehabilitation, Rest, Injury Prevention, Regeneration

Recovery

7 Ways to Ease Pain and Avoid Injury

Dave Cruz

Everything you do in the gym, at work, and at home either makes you more susceptible to injury or helps reduce your risk for pain. Tip the scales in your favor with these seven simple tips.

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Tags: Injury Prevention, Posture, Prehab, Reduce Pain

Recovery

Q&A: Making up for Lost Sleep

Thinkstock

Q: If I can't get a full night's sleep because of my schedule, should I try and "catch up" on sleep by getting more than 8 hours the next night?

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Tags: Q&A, Sleep

Recovery

Q&A: How to Comeback from Jumper's Knee

Erik Charlton / flickr

Q: My doctor recently diagnosed me with "jumper's knee" and told me that my knee tends to move in. What exercises should I be doing to strengthen my knee and the muscles around it so I can stop missing time on the basketball court?

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Tags: Knee, Regeneration, Injury, Reduce Pain, Basketball, Rehabilitation, Q&A

Recovery

Signs You're Training Too Much

There are signs you're training too much. For example:

  1. Does your heart rate recover quickly from sprints?
  2. Is your resting heart rate higher than usual?
  3. Are you losing sleep?
  4. Have you lost your appetite?

In this video, metabolic specialist Paul Robbins explains why these signs are important to pay attention to in order to stay healthy and determine the right amount of training for you.

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Tags: Heart Rate, Rest, Injury Prevention

Recovery

Q&A: Alternative to Deadlifts

cronfeld / flickr

Q: I have a hamstring injury and am trying to avoid any type of deadlift move. What can I due instead of deadlifts?

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Tags: Glutes, Injury, Hamstrings, Q&A

Recovery

Q&A: Maintain Strength While Wrist is Broken

laser2k / flickr

Q: I've fractured my left wrist and am out of two-hand commission for the next five weeks. I'd like to have a program that will allow me to maintain some kind of strength and conditioning.

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Tags: Wrist Pain, Strength, Injury, Rehabilitation, Q&A, Hand

Recovery

Q&A: Herniated Disc

Q: I herniated L5 S1 disc in my back last summer and re-injured it again this spring. I have tightness in the left hamstring and calf. I am an avid cyclist. I just finished my first week of your "Decreasing Pain and Tightness" training program. Will these exercises help my injury or should they be modified based on my problem?

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Tags: Tightness, Calves, Reduce Pain, Hamstrings, Back Pain, Q&A, Back

Blogs

Movement

5 Stretches to Refresh Your Warmup

Try these dynamic stretches to prepare for a better workout.

Live Better

Feeling Uninspired? Take a Walk

When you feel your creativity lacking, taking a walk can help you find inspiration, according to a small study from Stanford University researchers.

Nutrition

Q&A: Supplements for Vegetarian Bodybuilders

Three things to know if you train hard and don't eat meat.

Well at Work

Survey: American Employees Skipping Vacation Days for Work

A new survey found that only 25 percent of employees with paid time off took advantage of it in 2013.

The Performance Life

5 Tips to Build Teamwork and Fun Through Obstacle Racing

Here's what you need to know about using obstacle races to build teamwork at work.