Recovery and NormaTec

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RECOVERY

This is the most under utilized modality in sports. Recovery is where all the good stuff happens from training and here’s why.

Recovery allows the body to:
  • Increases aerobic endurance
  • Balance hormonal levels
  • Increases human growth hormone
  • Increases strength
  • Utilizes fat cells for energy
  • Adaptation occurs in the exercised tissues
  • Increased ability to transport and deliver Oxygen to tissues/muscles
  • Restore pH balance (acid/base balance)
  • Decreased inflammation in the body
  • Healing from exercises induced muscle damage (normal in exercise and sport)
  • Normalize energy resources
  • MENTAL recovery – decrease stress response
What happens when we are NOT recovering or recovering well?
  • Muscle soreness and weakness – which will affect your next workout
  • Poor exercise and sport performance
  • Decrease appetite which equals decrease growth and recovery
  • Increased risk of infection, sickness and poor health
  • Decrease quality of sleep and rest
  • Gastro-intestinal abnormalities
  • Increased inflammation in the body
  • Mental fatigue – increase stress responses to exercise and life!
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Supine Pelvic Tilts

DO's: 

  • Breath while you are performing this
  • Make sure you are bracing your rib cage and core properly, follow the cues and take your time
  • Tilt the pelvis with your glutes and ab brace 
  •  Hold this position in accordance with your program 

DO NOT's: 

  • Use your legs to create movement 
  • Hold your breath
  • Use your neck or back muscles to create or hold any position 
  • Have any pain while doing this 
  • NO stiffness or tightness in the low back or neck while performing 

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    Clams

    DO's: 

    • Breath!!! 
    • Maintain ab brace 
    • Move slowly and deliberately 
    • Feel the muscles in your hip doing the work 

    DO NOT's: 

    • Have pain anywhere 
    • Hold your breath
    • Use your back or body to create movement 
    • You should not feel this exercise in your quads, hamstrings, ankles or low back - ONLY your glutes
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    Hamstring Fascial Stretch 

    DO's and DO NOT's: 

    • Relax your body - other than your quad
    • Stretch to tolerance
    • DO NOT cause pain in the hip, knee or ankle - though the stretch itself is uncomfortable to no push it
    • Breath continuously throughout the stretch
    • Hold the position for the duration of time
    Low Back Pain with Disc Involvement

    Symptoms

    • Pain, deep in the hip
    • Pins and needles down the leg, into the calf and/or foot and toes
    • Numbness in the lower leg, foot and/or toes
    • Weakness: you can not move your toes, walk on your heels or toes

    Causes

    • As above, when the disc becomes involved at this level there have been micro-traumas to the disc over the years and it is finally weakened enough to bulge, protrude or herniate into the nerve root space

    What to do?

    • Typically this one is an immediate spinal ortho referral, MRI to gauge severity and possible surgery depending on severity. NOT ALL DISC problems are surgical. Quite a few can be handled conservatively.
    Sciatica

    Symptoms

    • Pain that radiates from your lower (lumbar) spine to your buttock and down the back of your leg
    • Usually only one side of the body is affected
    • Pain in the rear or leg that is worse when sitting
    • Hip pain
    • Burning or tingling down the leg
    • Weakness, numbness, or difficulty moving the leg or foot
    • A shooting pain that makes it difficult to stand up

    Causes

    • Irritation of the nerve root of the lower lumbar and lumbosacral spine
    • Muscle spasms in the back or buttock
    • Sciatic nerve becomes pinched, usually by a herniated disk in your spine or by an overgrowth of bone on your vertebrae.
    • True Sciatica is generally linked to disc involvement but not usually as intense as far as pain and nerve symptoms (loss of feeling and strength in the lower legs and feet)
    Piriformis syndrome

    Symptoms

    • Acute tenderness in the buttocks and sciatica-like pain down the back of the thigh, calf, and foot
    • Symptoms often become worse after prolonged sitting, walking, or running and may feel better after lying down on the back

    Causes

    • Lumbar herniated disc
    • Degenerative disc disease
    • Piriformis muscles runs from your lower spine to the top of your thigh bone. When this muscles presses on your sciatic nerve the pain is caused.

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