Fitness Tips

Erik's Weekly Fitness Tip: Supplements Supplement Recovery

supplements
 

Whether you are a young athlete or an olympic medalist, recovery is a crucial part of everybody’s training program. We all know that getting enough sleep and eating well can help aid recovery but have you considered how important supplements are at supplementing recovery? 

Supplements are another key that can help in recovery and performance. Branched-chain amino acids (BCAA) consist of three essential amino acids: Leucine, Isolecine, and Valine.

What do BCAA do?

  1. Help with recovery

  2. Build lean body mass

  3. Increase your performance

Smart training and programing is your performance future--if you would like help with navigating the world of supplements email me at eriktaylorsfitness@yahoo.com. 

*photo by Lauren Silverman

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Erik's Weekly Fitness Tip : Feet Are Our Foundation

 

Not only are your feet the first and last thing to touch the ground, they are your foundation. Since every sturdy structure begins with a solid foundation, it's important that you immediately address any foot pain that you might be dealing with.

Any dysfunction in your feet can alter your biomechanics and cause you to have a loss of range of motion. The soft tissue surrounding the foot loses it’s suppleness and alters the foot strike. 

The exercise below will help release the tight tissue in your foot and keep you running without pain. We go as our feet go!

How to help foot pain: 

  • Grab a lacrosse ball or golf ball.
  • Rub back and forth on the arch of your foot for 30-90 seconds on each foot.

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Erik's Weekly Fitness Tip: Pain In The Knee

knee pain
 

Do you suffer from knee pain when walking downstairs, running downhill, or fully flexing the knee? Your Rectus Femoris (Quad) could be tight and in a shortened state (which then rotates your pelvis forward.) Additionally, a tight quad can force the knee back into hyperextension, causing strain on the ligaments of the knee.

How to get rid of knee pain with a foam roller: 

  • Get your foam roller out and lie prone (facedown) on the floor.
  • Place the foam roller perpendicular to your leg to target the quads.
  • Roll from the top of your quads to just above the knee.
  • As you are rolling up and down your quad, run your leg through extension and flexion (bending your knee & straightening your leg.)
  • Try doing this exercise 4-5 days a week, spending 2-4 minutes on each leg. 

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