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Blogs

Recovery

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

Recovery

Q&A: What Exercises Should I do for My Herniated Disc?

Dave Cruz

Q: I've just been diagnosed with a herniated disc, and my doctor wants me to rest a couple of days and then start working on making it better through exercise. Does Core Performance have a program designed to focus on this sort of injury?

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Tags: Rehabilitation, Back Pain, Q&A

Recovery

A Better Way to Loosen Up

There's a technique that can improve your flexibility in seconds, but to understand how it works, first try this exercise:

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Tags: Injury Prevention, Tightness, Stretching, Elasticity, Flexibility, Stretch Rope, Reduce Pain, Hamstrings

Recovery

Q&A: Painful Foam Rolling

Scott Wachter

Q: Why does it hurt in certain spots when I use a foam roll? Is that bad?

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Tags: Q&A, Injury Prevention, Tightness, Regeneration, Foam Roll, Reduce Pain, Rehabilitation

Recovery

Better Sleep, Better Performance

The more sleep you get, the faster you can fly through the water, according to a new study. The study found that athletes who got extra sleep had quicker reaction time off the starting blocks, had more kick strokes and overall improved their times by .51 seconds.

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Tags: Basketball, Reaction, Swimming, Sleep, Energy

Recovery

6 Keys to a Better Power Nap

bengarrison / flickr

Getting proper nutrition is crucial, but if you eat a bad meal or even skip a meal, you rarely feel like you are ready to collapse. Regular exercise is paramount, but if you skip a workout, it does not weaken your immune system, decrease your mental clarity, or destroy your mood.

Sleep, on the other hand, is the foundation of everything we do. It allows us to rebuild our bodies, to replenish our chemical stores, and to have the alertness to function throughout the day.

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Tags: Rest, Work, Sleep, Relaxation, Longevity, Health, Leisure Time

Recovery

The Best 7th Inning Stretch

Zesmerelda / flickr

Next time you're at a ballgame, use these three tips to get the most out of the 7th inning stretch.

1. You've been sitting for about 2 hours, so take this opportunity to stand. Lean your weight to one side, lift your opposite foot and rotate your ankle in a circle. Go clockwise a few times, then counterclockwise. Repeat with your other leg. This improves circulation in your lower body.

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Tags: Stretching, Flexibility, Soreness, Relaxation, Leisure Time

Recovery

The Worst Sports Injury for Female Athletes

StuSeeger / flickr

Anterior Cruciate Ligament (ACL) injuries are sending an increasingly high number of athletes to the sidelines, most of whom are female. Compared to males, women rupture their ACL (knee ligament) at a rate of 5:1. But movement prep may help protect your knees from this devastating injury.

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Tags: Knee, Women, Injury Prevention, Injury, Soccer, Rehabilitation

Recovery

Balance Your Body

MiiiSH / flickr

Most of us can locate a few tight muscles in our body, but nobody can explain to us why they're tight. Stretching is a temporary solution, but understanding the underlying cause of muscle tightness will help you see a more holistic remedy.

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Tags: Back Pain, Injury Prevention, Tightness, Balance, Stretching, Elasticity, Flexibility, Soreness

Recovery

Q&A: Wearing Orthotics

aussiegall / flickr

Q: What is your opinion regarding the use of orthotics to address unequal leg length?

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Tags: Lower Body, Q&A, Foot

Recovery

Q&A: Tight IT Band

Dave Cruz

Q: I'm a distance runner who has struggled with a hamstring/IT band issue for almost two years. Are there any good exercises to help loosen a tight iliotibial band?

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Tags: Q&A, Injury Prevention, Tightness, Regeneration, Foam Roll, Lower Body, Running

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.