Author: Sara Wilson
Overtraining is something that a lot of athletes face and often don’t even know it. Overtraining occurs when you exceed your body’s ability to recover from exercise. Everyone wants to be the best at what they do and today people have mentalities like “no days off” or “no pain no gain”. They think that if they keep working and never stop it will help them with their athletic goals, but they almost always end up pushing themselves too far. That is something I experienced last year running cross country at the junior college level. I tried gradually increasing my mileage and started running every other day and eventually worked up to running 6 days a week. I was in the best shape of my life and was faster than I have ever been. Once the season started, my coaches were excited about my progress over the summer and ready to get the season started. Once we started having meets, we would go weeks without a day off. Having practice all week with a meet on Saturday and then long run-on Sunday and start the process all over again on Monday. My times started to plateau and eventually gradually decreased. I also felt tired even doing things that were easy before. My coaches told me to keep running and work my way backup. Doing this led to a tibial stress fracture which put me out for the rest of the season. I learned that in order to reach your goals rest is just as important as training and when you are feeling tired and regressing it may be time to take a step down.
Continue reading “How Overtraining Affects the Body and How to Overcome It”
Author: Emma Stock
Cupping is one of the many methods of traditional Chinese medicine. It has been used as a modality in hospital and other settings since 1950 . It is an application of glass or plastic cups that vacuum seal onto the body in a desired area. The cupping cups are used to stimulate the muscles as a treatment for aches and pains associated with various diseases, as well as other reasons listed in the “Why” section. There are two types of cupping therapies.  Wet cupping is a three step process. The first step is placing the cups in the desired area for a few minutes. The second step is removing the cups and making a small incision or puncture wound on the skin. The final step is placing the cup over the wound and letting the blood drain out for another few minutes (typically around 3-5min). Dry cupping does not include the puncturing of the skin, and is solely the cups placed on the relaxed person for a few minutes.
Continue reading “The Five W’s + the How of Cupping Therapy”
Author: Madison Coffman
in a cold chamber of -200 degrees Fahrenheit does not sound like something
someone would do by choice. However, people continuously do. Gearing up in
socks, gloves, and booties multiple times a week to sit in freezing
temperatures for three minutes at a time is actually not a form of torture, but
is something that regular people do for the perceived health benefits, such as reducing
inflammation and soreness recovery time, and improving energy levels, blood
flow, and depression and anxiety symptoms1. But is cryotherapy
really up to the talk? It is important to note if the pop culture opinions on
cryotherapy match the scientific evidence. In a study titled “Whole body
cryotherapy, cold water immersion, or a placebo following resistance exercise:
a case of mind over matter?” they compared the effects of cryotherapy to that
of cold water immersion and a placebo of a pill said to be BCAAs5. This
study honed in on recovery for men who participated in strength training, but
the reported effects of cryotherapy go beyond recovery.
Continue reading “Cryotherapy: Is it Just Another Trend?”
Author: Ben Mardis
Foam rolling’s recent rise in popularity is in response to the desire for improved muscle recovery and flexibility in trained individuals, like you. Now that the spotlight is on it, how do you get started? Let’s start with how you actually foam roll and then we can talk about its benefits.
Continue reading “Foam Rolling: Enhance Your Muscle Recovery and Flexibility”