avoid injury

Erik's Weekly Fitness Tip | Issues With Your Tissue

 

Soft Tissue

I am one month into running consistently and I’ve noticed some changes in my body.  I don’t feel old, but my soft tissue is tighter than I can ever remember.  I have neglected my soft tissue for years.  Your soft tissue is made up of tendons, ligaments, skin, and fascia.  It’s job is to support, connect, and surround the structures of the body.  Taking care of it, without a doubt, is the weak point in my training.  As far as programming, sleep, strength training, and nutrition go, I can check the “Yes” boxes.  But, to be honest with you, I find foam rolling and stretching boring and always manage to find an excuse not to get it done.

 

Commitment

Now I know better, but no one is perfect, right?  Here lies the problem.  Running is a repetitive sport, which means the soft tissue in my feet and legs can end up being a hot mess.  That hot mess can turn into injuries pretty damn quickly.  So I’ve committed myself to doing at least something every day, whether it’s foam rolling, rolling my feet out on a lacrosse ball, or stretching.  It is not exciting or glamorous, but there is absolute return on the investment.  Healthier soft tissue equals a decrease in injury. 

 

The Takeaway

It’s hard to be perfect, unless you are part of the chosen few who are paid professional athletes.  But doing the little things can make such a difference on the end product.  No short cuts! 

 

 

Need help with your tissue issues? CALL ME TO SET UP AN IN-PERSON OR ONLINE APPOINTMENT 310.251.7420

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Erik's Weekly Fitness Tip: 3 Ways To Avoid Injury

injured athlete
 

Let’s face it, all of us at some point have either suffered from a fitness related injury or we know someone who has. Whether you have exprienced a serious injury, such as a torn ACL (OUCH), or a more minor incident such as a sprained ankle, being injured is no fun. Period. 

Not only does being injured take a toll on you physically, but it can also have emotional effects. It’s not uncommon for injured athletes to feel a loss of identity when they can no longer perform their sport. Luckily there are preventative measures you can do that will help keep you at the top of your game (and away from the sidelines.)

1. Ice

I can tell you from personal experience that ice baths are about as fun as paying your taxes. However, they are a simple and effective way to quickly reduce inflammation in our body.  An 8-10 minute ice bath, 1-2 times a week will help prevent inflammation related injuries.  

2. Nutrition

Whatever nutrition habits you practice (paleo, vegan, or vegetarian), you have to make sure you eat enough and that you keep the junk to a minimum. A fine tuned balance of carbs, fats and proteins will not only help your body recover quickly but it will give you a sustained amount of energy. A diet high in sugar and processed carbs will only create more inflammation in your body, thus increasing your risk of injury.  

3. Sleep

Sleep is the most important thing you can do for yourself. It gives your body a chance to recover and repair from strenuous workouts. The truth is, you don’t build muscles and increase strength while you are exercising, but while you are resting. Sleep also helps lower blood pressure and regulate stress hormone levels that affect and control your appetite. 

*image by Flickr

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