Fascial release for sport

Running

One of the most common running injuries men get is Achilles tendonopathy, more commonly known as Achilles tendonitis.

The best releases to manage, prevent and treat Achilles tendonopathy is to start by releasing the plantar fascia on the sole of the foot with a tennis ball or prickle ball. Stand with one foot on a ball just off the base of the heel. Slowly roll the ball up the middle of the foot to the toes taking time to pause on any sore spots for 8-10 seconds. When you reach the toes you have completed one sweep. Go back to the heel and perform another two sweeps, one rolling the ball up the inner part of the sole of the foot then one up the outer part of the sole of the foot.

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An April fools, but just imagine how stupid….

http://www.becks.com/2010/04/01/introducing-becks-50-the-worlds-first-protein-shake-beer/

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London bootcamps

Want to see what our customers are saying about us?…

http://jennisheppard.com/braced-for-bootcamp/

www.peakxvfitness.com/bootcamps

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London bootcamps


London bootcamps are going well Balham and Richmond have been successfully opened and campers are getting fitter and losing weight. Wormwood scrubs opens on Saturday April 3rd and remember you can come down to any bootcamp for a free trial to see if you like what we do. www.peakxvfitness.com/bootcamps

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Speed your recovery from the Reading half marathon

You’ve done it! Those last few miles really took it out of you though, you felt there was nothing left in your legs or that your lungs were about to burst, but you just kept telling yourself “move your legs!”. So i bet you are dreading the aching legs and tending the blisters over the next few days, but is there anything you can do to speed your recovery and get back to the gym or out on the road again?

Recovery strategies

Nutrition and hydration

Optimum nutrition and hydration are key recovery strategies after the half marathon. As tempting as it may be, it is very unwise to go straight down the pub and celebrate your performance with a couple of pints and pub lunch. Alcohol will further dehydrate you and compound the dehydration induced by 2 or 3 hours of running.
Replace the water and electrolytes you have lost in your sweat. You need to drink 1.5 litres of water for every kg of bodyweight you lost during the race. Make sure you add a little pinch of salt into the water so your body absorbs it.

Restore your muscle and liver glycogen stores. This restoration is highest in the first hour post exercise, so use liquid then solid meals containing protein and carbohydrate. To do this consume 1-1.2g of carbs per kg of body weight per hour for up to 4 hours post race – e.g. 80kg athlete would need to consume 80-90g of carbs per hour to restock muscle glycogen. Here is an idea of carb content of food:

Sports drink
• Lucozade sport – 30g
• Lucozade hydro – 10g

Fruit
• 1 banana – 25g
• 1 apple – 15g
• 1 orange – 20g
• 1 kiwi fruit – 6g
• 1 serving of berries – 5g
• 2 dried figs – 15g
• 2 dried dates – 15g
• 6 dried prunes – 20g
• 1 tablespoon (30g) dried raisins – 20g

Cereals
• 2 slices granary bread – 50g
• 1 medium serving rice – 50g
• 1 medium serving pasta – 45g
• 1 medium serving spaghetti – 35g
• 1 serving Special K – 20g
• 1 serving sugar free muesli – 30g
• 1 serving cornflakes – 25g
• 1 serving bran flakes – 25g
• 1 serving porridge – 14g

Vegetables
• 1 Potato – 50g
• 1 large sweet potato – 30g
• 1 portion of peas – 8g
• 1 portion of carrots – 3g
• 1 portion of broccoli – 1g
• 1 portion of cauliflower – 3g

Make sure you eat these carbs with good quality sources of protein that helps to repair muscle, tendon, ligament and bone damage induced by the race. Good sources include eggs, chicken, beef and fish.

Active recovery

As insane as it may sound but the best thing you go do to speed the recovery of those aching limbs is to do what is called an active recovery. This be anything from a light walk with the dog, a gentle 20 minute light bike ride or jog. Some stretching and a massage would also be a good idea as part of this active recovery. Research shows that athletes who do an active recovery report less muscle soreness and improved performance compared to athletes who do a passive recovery.

Cold water immersion

It is currently en vogue for athletes to use “ice baths” after exercise as they are supposed to improve recovery after exercise. I’m sure you have all seen and heard Paula Radcliffe promote the benefits of using ice baths. However how do you know if an ice bath is good for you after training and after the half marathon? More importantly how can you do these at home?

There are some misconceptions around ice baths or what is otherwise known as cold water immersion (CWI). You do not have to throw 10kg of ice into a bath of water and sit there for 10 minutes shivering in pain to benefit from CWI. The water temperature only needs to be cold (<15 degrees C) and cold water from a tap, with perhaps a few ice cubes thrown in will suffice. You can stay in the ice bath for between 2-5 minutes or do contrast bathing where you do CWI for 30 seconds, then warm shower for 30 seconds and do 2 or 3 rounds of this.

CWI is useful for drawing blood out of the extremities and back to the core. This helps to remove waste and toxins from the working muscles. When you warm shower or simply get out of the cold water and warm up you will have an increased blood flow back to the extremities which carries fresh blood and oxygen back to the muscle to aid recovery.

CWI and contrast bathing have been found to be more effective than doing a passive recovery (which means doing nothing), but no more effective than compression socks or an active recovery. So it might be wise to combine you CWI with an active recovery and compression socks.

Some people love ice baths and swear by them, others absolutely hate them, so I think the use of ice baths is purely subjective. In some people CWI decreases the feelings of pain and fatigue after a race and increase the perception of “recovery”. So if you’re one of these people – then go for it. If you can’t bear the thought of it then think about post exercise nutrition, compression socks and an active recovery as a way to improve your aching legs after the half marathon.

Sleep

We don’t fully understand why we need sleep, but we do know that sleep has an amazing restorative and regenerative process on the body. We know that certain hormones are released during sleep such as growth hormone, testosterone and melatonin and that these hormones run the bodies repair processes.

Good sleep hygiene refers to adopting behaviours that typically promote improved quality and quantity of sleep and avoiding behaviours that interfere with sleep. One of the best ways to improve sleep is to improve sleep hygiene. Sleep hygiene involves many things such as sleeping in a dark, quiet room, aiming for 8-9 hours of sleep, eating the right foods and nutrients throughout the day (such as meat, fish and vegetables) and avoiding foods and other things that retard sleep (such as caffeine and alcohol).

Summary
• Hydrate and restock muscle glycogen stores in the 4 hours after the race has finished.
• Get a good nights sleep (8-9 hours)
• Use CWI if you think it benefits your recovery
• Do and active recovery the day after the race

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Are milk and calcium so important for the bones?

Perhaps not…

http://www.drbriffa.com/2011/03/08/milk-and-calcium-good-for-the-bones-dont-think-so/

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London Bootcamps



London bootcamps take off this month:

  • Richmond – Saturday 19th March
  • Balham – Sunday 27th March
  • Shepherd’s Bush – Sunday 3rd April
  • Fulham – Sunday 10th April
  • Hammersmith – Saturday 16th April
  • Finsbury Park – Sunday 1st May

The campers already enrolled at Balham and Reading are doing great, the weather has been kind so far and the pounds are beginning to fall off. One camper has already lost 2kg in a week! Come along for your free week to try our bootcamps.

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New Book now available!!

New book by Steve Hines available on amazon.co.uk

http://www.amazon.co.uk/little-book-nutrition-tips/dp/0956670113/ref=sr_1_1?ie=UTF8&s=books&qid=1299240809&sr=8-1


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Peak XV Fitness located at Reading , Berkshire, UK . Reviewed by 59 customers rated: 4.6 / 5