STAR Blog #20 - Should You Stretch Before or After Exercising?
Stretching is a very important part of anyone’s exercise and recovery, but there’s a lot of debate surrounding the best time to stretch and the type of stretching you should do.
Should we stretch before or after we exercise? Should it be dynamic or static? Passive or active? In this blog we dive into the difference between these, and explain what options are the best for you.
Stretching Before Exercise
Research in recent years shows that static stretching before you exercise – that is, holding a stretch in one position for 30-60 seconds – can actually negative affect your entire workout. It has been found to lead to decreased strength and power in the following workout, and doesn’t actually appear to prevent injury or soreness.
Because of this, dynamic stretching is recommended pre-exercise. Dynamic stretching involves moving through your full range of motion to prepare your body for similar movements that may be done in your workout.
Stretching After Your Workout
While static stretching can impede your workout if done beforehand, static stretching after you exercise has many benefits. Your muscles will already be warm and loose from your workout, making it the perfect time to stretch to improve mobility and flexibility.
A mix of both passive and active stretches can be used depending on what you’re looking to improve. Passive stretching uses an external force (e.g. the floor, your body weight) to provide pull/push for the stretch, whereas active stretching involves activating one muscle group to stretch another. If you’re focusing on improving your split for example, you may be more interested in passive stretching, whereas active stretching looks at strengthening muscles to improve range of motion without support.
STAR Blog #19 - Prioritising Mental Health & Wellbeing
Focusing on our mental health is equally important as our physical health – both on and off the field.
As we work out or play sports, our focus tends to be on the physical aspects; however, behind the scenes our brain and mental state is what ultimately calls the shots when it comes to how we think and feel.
Our mental health and wellbeing includes emotional, psychological, and social components which affect how we think, feel and act.
To perform and feel at our best, we also need to think and feel at our best. How we cope with stress and make decisions are essential in any kind of sport.
That’s why we need to also prioritise our mental health and wellbeing, and by utilising several recovery techniques like infrared saunas and float therapy, this can help contribute to an improved state of mind.
Recovery is a great way to practice mindfulness, as you are letting your body reset and recharge – again, not just physically.
Taking time out of your overstimulated, busy life to just press pause isn’t valued enough by most of us and can be the reason why we often feel stressed and burnt out.
To avoid this from happening and snowballing into a bigger problem, it is helpful to set aside a few hours of your weekly schedule to focus on yourself and take a breather – especially as an elite athlete under pressure from upcoming competitions.
It is as simple as sitting in an infrared sauna, floating your worries away or even taking a minute to breathe. There are many methods that will help you achieve both a healthy mental and physical state.
We want to encourage everyone to focus on their mental health as much as their physical health and find something that helps you feel #AtYourBest.
STAR Blog #18 - See your chiropractor for a crackin’ recovery
Seeing a chiropractor might be a scary thought for most of you other there, especially when all you know is that it involves intense cracking of the bones.
The purpose of chiropractic treatment is to reduce pain and improve the functionality of your body by focusing on the nervous system and spine.
Back and neck pain is something that we all experience at some point in our lives, and a simple solution that can help you long-term is to seek a chiropractor. And might we mention the added satisfaction of hearing your body crack to freedom?
Athlete or not, we put our bodies under immense stress whether we are slouching in an office chair or training with super heavy weights.
As we do these activities on a regular basis, our body will slowly deteriorate if we aren’t giving it the attention and treatment it needs.
Keep reading as we crack into the benefits of the chiropractic treatment.
- Improve posture
Overtime, poor posture can have an impact on your back as well as the rest of your body. Strain and imbalances can have further implications in our muscles, ligaments, and joints. Especially, if you are spending most of the day in the office sitting and being careful of your posture.
Regular chiropractic adjustments and treatment can enhance your posture, and ultimately reduce the likelihood of neck or back pain.
- Pain management
If you are experiencing pain in your body that feels stiff, you might just need a chiropractor to do the trick.
Chiropractic adjustments can eliminate pain from the top and bottom of your back, neck, and shoulders. When aligning the spine properly, you are can address chronic stiffness and mild soreness in these areas, as well as overcome headaches and joint pain.
- Sports performance
Chiropractors commonly treat sports-related injuries such as muscle strains, tennis elbow, sprains and more. Athletes may also use chiropractic treatment for preventative methods to minimise muscle fatigue and joint pain.
With regular visits to your chiropractor, you are keeping your body in check, preventing injuries, and optimising your overall health and wellbeing.
STAR Blog #17 - The Importance of Sleep
Sleep is one of the magic wonders of the world that does not receive the amount of attention it should. For both athletes and non-athletes, sleep is fundamental for overall health and wellbeing.
Getting a good night’s rest enables your body to fall into recovery mode and feel restored for the next day. It’s no brainer that if you are sleep deprived, you are reducing your ability to function or perform, and you may even feel this for the rest of the week.
For athletes to perform at their best, they must prepare in every aspect of their lives and keep consistent within the three pillars of health which are diet, exercise and sleep – with sleep being the most important yet neglected one.
Recent studies have shown that there are clear negative effects of sleep deprivation on athletic performance including reaction time, accuracy, decision-making, strength, endurance and mood.
Elite athletes are encouraged to get at least nine hours of sleep every night, which is an hour more than the standard adult recommendation. This is because athletes need to account for their strenuous training schedules, muscle recovery and strict diets.
There are two main stages of sleep that every athlete should understand and how this impacts recovery.
REM: Rapid Eye Movement Sleep
This is the first stage of sleep that can occur in cycles between 90-120 minutes throughout the night. REM makes up about 25% of an adult’s total sleep time and provides the energy to your brain that supports it when waking up and is necessary to restore the mind. Studies have suggested that a longer percentage of REM sleep may be associated with stress and depression, as your body is taking a longer time to fall into deep sleep.
This is the stage where you fall into deep sleep and should account for most of your night’s sleep time. This phase is critical for your body to begin its restoration processes such as muscle recovery. As your blood pressure and breathing becomes slower here, your blood supply becomes more available to your muscles which facilitates healing and growth. During this process, your muscles and tissues are also being repaired with the activation of protein synthesis and release of the human growth hormone.
With a lack of sleep, you can expect a decline in muscle growth as you are not allowing your muscle tissues to repair and secrete the growth hormone during the non-REM stage.
The solution is really simple, set yourself up for a better night’s sleep and feel the benefits in your performance! If you are struggling to achieve this, it may be worth experimenting with different methods that can help you sleep.
STAR Blog #16 - Hyperbaric Oxygen Therapy (HBOT)
You’ve probably never heard of HBOT before, so let us explain to you what exactly this recovery service is and how it can benefit you.
Hyperbaric Oxygen Therapy, or better known as HBOT, involves breathing pure oxygen in a highly pressurised environment.
The goal of HBOT is to supercharge the body’s natural healing process through enhanced oxygen delivery.
High levels of oxygen are delivered under pressure in a hyperbaric chamber where the air pressure is increased to two or three times higher than normal air pressure.
Under such pressurised conditions, it gives your lungs the ability to gather a lot more oxygen than you would experience at normal air pressure.
With your body and blood cells gaining extra oxygen this will help repair tissue damage and fight against infection. As a result, HBOT will assist in reducing inflammation, promote wound healing and overall improve metabolism and sleep quality.
STAR have recently introduced HBOT as a new premium service by teaming up with Advance Rehab Clinics who are proud hosts of an ADVANCE O2 Hyperbaric Oxygen Chamber (pictured above).
You can discover the Advance Rehab experience and benefit from anywhere between 3 to 80 sessions, depending on how severe your condition is.
One HBOT session will take around 1 hour however you can choose to do longer or shorter sessions if needed.
You can expect to be sitting comfortably in a deflated chamber which slowly go into a pressurisation process and inflate to double the size. You’ll feel the pressure in your ears like you would if you were high up on a mountain or aeroplane, but this will stabilise, and you will feel totally relaxed!
As you’ll be sitting in the chamber for over an hour, we recommend using the time to unwind and disconnect with the outside world. Otherwise, you can bring something in to fill the time like your laptop, phone or a good book which are all allowed in the chamber.
So really HBOT is perfect for anyone – whether you are an athlete or regularly exercise, recovering from an injury, or you are merely stressed and looking for some alone time.
It’s the newest recovery technology and worthwhile implementing in your weekly regime. To find out more check out our website and book your first HBOT session while you’re there!
STAR Blog #15 - Massage Guns
Massage guns have gained increasing popularity over the years and have become an athlete’s best friend.
Small and compact, a massage gun is a convenient tool that sends rapid vibrating pulses through the muscle to stimulate blood flow and mimic the effects of a deep tissue massage.
They can be used to target specific muscle groups and small trigger points that may cause you discomfort or soreness. Massage guns are widely used as a warm-up tool to maximise performance and post-workout to relieve DOMS (delayed onset of muscle soreness).
The rapid and strong vibrations of a massage gun break up tension even more than your traditional massages and foam rollers. A study by The Journal of Clinical and Diagnostic Research showed that vibration therapy is an effective way to reduce DOMS and combat pain.
Below are the top three benefits of using a massage gun that will transform your recovery.
- Ease sore muscles
We have all experienced the burden of DOMS and this can heavily impact our ability to exercise the following day if not properly treated. The vibrations from a massage gun stimulates blood and improves our overall circulation. This is helpful for muscle health and recovery, and aids in the circulation of oxygen rich blood to the areas that need it.
- Increase range of motion
Our mobility depends on several things – our muscles, tissues, tendons, ligaments, and joints. With the use of massage gun, it will loosen up those stiff joints and relax tight muscles allowing better flexibility and a fuller range of motion. An increased range of motion heightens your athletic ability and lowers the prevalence of injuries and sprains.
- Rehabilitation and recovery
Massage guns have become the new staple when it comes to rehabilitation therapy and recovery. They help release lactic acid and other toxins from the muscle that cause pain and cramping, which speeds up recovery and prevents injury in future. Improved circulation to atrophied muscles and tissues helps these areas heal within a shorter time frame.
So, do massage guns really work? Our answer is yes and can be the ultimate recovery hack that holds the most convenience and benefits for everyone out there.
If you don’t have a massage gun on hand at home, come visit STAR and feel the turbocharge for yourself.
STAR Blog #14 - Float your senses away
Do you know what it feels like to float on cloud nine? Luckily through the effects of floatation therapy you can.
Floatation therapy, also known as sensory deprivation, involves lying in a shallow pod that contains Epsom salt solution (600kg of magnesium sulphate).
Essentially, you are lying in a giant salt bath however this is what creates the buoyancy for you to float effortlessly.
With the float pod being light and sound-proof, and the temperature of the water matching the temperature of your skin, it will free you from any tension and make you feel like you are defying gravity.
Within minutes, you will float your senses away and feel weightless.
Floatation therapy allows you to disconnect from the world around you that constantly bombards your sensory input, bringing your body to a state of total relaxation.
Floatation therapy has been highly documented by medical professionals and scientists to have a wide range of benefits for the human body.
Keep reading as we dive into the benefits of floatation therapy for your mind and body.
Improves Health & Recovery
Floatation therapy is commonly used to treat muscle pain and recovery. As your body absorbs magnesium from the water, it can relieve muscle aches and stiffness you feel after an intense training session. This is further supported with a decrease of lactic acid in your body which leads to an accelerated recovery. Floating also promotes good blood flow, enabling enhanced transportation of oxygen rich blood to the areas that need it most, including sore muscles and tight joints. The effects of floatation therapy have been proven to treat physical pain and aid recovery.
Reduces Stress & Anxiety
The water’s high magnesium levels activate our parasympathetic nervous system and inhibits the release of cortisol, our body’s stress hormone. With the activation of our parasympathetic nervous system our flight and fight responses are put to rest allowing our healing, relaxation, and replenishing processes to begin. As our body experiences this, it yields positive results such as lowered muscle tension and blood pressure and increased endorphins, making us feel good.
In a recent study, it was found that those who floated eight times across a two-week period, saw a 21.6% decrease in their cortisol levels.
Floating is designed to unplug you from your sensory input which is why it is known as “sensory deprivation”. It creates the perfect environment to promote mindfulness, meditation and to be in touch with your body. Total isolation will give your mind a chance to focus and be aware. Spending an hour in a float tank will mimic the effects of a couple hours of sleep, despite being your body being completely awake.
Floatation therapy is widely used across professional athletes to improve their training and performance, as well as regular people to counteract their daily stress. Try out floating today and experience a whole new world of relaxation.
STAR Blog #13 - What's so hot about infrared saunas?
There’s nothing quite like a 30-minute sweat session in a sauna. But not quite like a traditional sauna that almost makes you feel like you can’t breathe – an infrared sauna.
What’s so hot about infrared saunas? Infrared saunas produce the same infrared heat produced by the sun, allowing the heat to penetrate deeply into your joints, muscles, and tissues in which promote oxygen circulation.
The best part is that the internal temperature of an infrared sauna doesn’t have to be as high to induce detoxifying perspiration, in contrast to your traditional saunas.
Infrared saunas operate below 60 degrees, while traditional can get up to 85 degrees.
The infrared environment is more tolerable, allowing you to stay in the sauna longer and reap more of its benefits. Here are a few reasons why you should try it out.
Using infrared saunas help flush the impurities from your cells, especially the cells that store body waste and harmful toxins such as heavy metals. As we receive a deeper penetration from the infrared waves, we bring out these substances leaving your body cleaner and detoxified.
With deeper penetration of the infrared waves into our tissues, it promotes faster muscle recovery and pain relief from overworked joints. Waste products such as lactic acid become trapped in our muscles after strenuous exercise, causing tension and soreness. By using infrared saunas, these products are eliminated as the infrared heat enhances oxygen flow, circulating the rich oxygenated blood to our muscles and promoting a faster recovery.
Stress & Mental Health
You will immediately feel relaxed and calm from the cosy and comforting environment created from our infrared saunas. The heated space will allow your body to slow down the nervous system and transition into a healing state. During this process your body will also release “feel-good” hormones known as endorphins, letting you focus on yourself and fight away any stress and anxiety you may feel.
Want to give infrared saunas a go? Book your session with us today, and leave feeling renewed and rejuvenated.
STAR Blog #12 - How unhealthy drinking affects your recovery
It’s a Friday night, and you have plans to go out drinking for your best mate’s birthday. You prepare yourself for a fun weekend, so you smash out an intense training session before the madness begins.
Our recent blog talked about the negative effects of unhealthy eating after training, and the same goes for unhealthy drinking. Appropriate nutrition and hydration go hand in hand when it comes to a speedy recovery after training.
Naturally, the human body treats alcohol as a toxin and wants to get rid of it as fast as it can, putting muscle-building and fat-burning processes on hold.
Consuming alcohol after sports and exercise serves zero benefits for recovery. Alcohol slows down the repair process by inhibiting the functions of hormones that are involved in this healing process. Not only that, but alcohol also induces fluid loss and contributes further to dehydration.
After a sweaty training session, it is important to hydrate yourself with water to replace the fluids you have lost. So, it is no brainer that dehydration is the last thing your body needs after training.
You shouldn’t feel guilty enjoying a nice beverage on your weekends, however excessive alcohol consumption will definitely put every bit of hard work into the ground.
STAR Blog #11 - How unhealthy eating affects your recovery
It’s no secret that having a healthy, balanced diet will compliment your sporting performance. Equally so, it is important that we avoid unhealthy foods and junk after a big day of training or exercise.
Why? It’s simple – you can actually impede your recovery and muscle repair. Think of a car engine, if we feed it bad oil, the car will not run as smoothly or fast. But if we use good and clean oil, the car can reach optimal performance.
Nutrition plays an important role in sports performance from pre-workout all the way to recovery. People tend to neglect healthy eating after training as they have already done the hard work and believe they deserve a fatty meal as a reward. However, whatever you eat post-training will be used to restore your energy levels and promote muscle recovery and growth.
If you’re going to feed your muscles with burgers and fries, you won’t be maximising your performance and you may even feel lethargic the following day from excessive fat and salt.
During intense training, your body burns a lot of glycogen and your muscle tissue may be damaged due to resistance. As a basic rule of thumb, athletes should consume good carbohydrates and protein to repair muscle tissue and replenish their energy levels.
To achieve peak sports performance, a healthy balanced diet should be adopted at all stages of your training, from pre-training to recovery.
STAR Blog #10 - Thank You
Time goes fast!
If it feels like a lot has happened since we first opened our doors on March 7th last year, that’s because it has!
Despite all the challenges and the ups & downs, powered by our members we’ve marched on to celebrate our 1st Birthday.
None of this is possible without our members and we would like to express our deepest gratitude to you and the community for continually supporting our journey to help you to be #AtYourBest.
Like many people and businesses, we’ve faced some tough times thanks to COVID-19 over the past 12 months, but our commitment to helping you to be #AtYourBest has never wavered.
STAR continues to go from strength to strength with our growing list of members, sports and familiar faces who come through our doors. What started out as just a vision of elite recovery made available to everyone, has well and truly become a reality.
We’ve come a long way from our vision, but this is only the beginning. With your trust and support, we will continue to aim for new heights and to bring our members the latest & greatest in recovery techniques.
We thank you for being on this journey with us and look forward to being by your side as the journey continues.
If there’s ever anything we can do to help you to be #AtYourBest in your recovery, just let us know.
Until then, we’ll see soon in our infrared sauna, spa, plunge pools, cryo, endless pool, float tank, stretch room or compression boots soon!
Yours in sport, training, and recovery.
Ted & Ben
STAR Blog #9 - Seven tips for a healthy headspace
This week at STAR we collaborated with Headspace and we focused on the effects of mental health on the younger generation.
We hope that everyone who is currently affected will gain courage and the “recovery approach” to help you gain control of your life.
Here are 7 tips to a healthy headspace:
Learn Skills for a tough time – For example: write down your emotions and thoughts or maybe go for a walk and greet every person you see. Make connections.
1. Get into Life – Spend time with family and friends or let your creativity flow in cooking or crafting.
2. Eat Well – Cook wholemeal foods and have a balanced nutrition.
3. Stay Active – Take the time to stretch your muscles. Walk around the block with your dog.
4. Get Enough Sleep – a minimum of 8 hours of sleeping is essential for your mental health.
5. Create Connections – Find a trustworthy person in your life to talk about your emotions.
6. Reduce or Cut-out Alcohol and Drugs – Stay busy with other activities at times you find it hard to say no.
The thing I really love about headspace is that it is such a multi-faceted combination of services. You’re not just going to one person to get help. The services are all around you and you have a team of people and you feel so supported. I had never felt that before.
Quote from Emerald, 19 – who sought help with Headspace
Headspace Capalaba is only just across the road from us here at STAR, so if you ever feel the need to go chat with someone, they are always there for you.
STAR Blog #8 - The benefits of EMS
You know about the benefits of hot & cold therapy. You know about the benefits of using a spa & sauna. And you know about compression.
But do you know about the benefits of EMS – Electrical Muscle Stimulation?
All training programs need to integrate electrical muscle stimulation (EMS) to force muscle contraction. The best in sports performance agree that EMS is an important tool, especially for the highest levels of performance.
There are several theories about how EMS machines help strengthen muscles. One potential reason is that when muscles are maximally contracted during exercise, only 30% of muscle fibres are contracted. The remaining 70% are sleeping.
EMS can be used to electrically stimulate these resting muscle fibres that aren’t completely used during exercise to improve muscle strength. Studies have also shown that EMS is more effective when the muscles are weak and it is difficult to perform regular exercises. So even if you’re not an elite athlete, EMS is for you!
EMS also helps to improve nerve conduction mobilisation. The more often your muscles are mobilised, the better your body finds the fastest way to mobilise those muscles. EMS provides contractions over and over to facilitate this learning process.
Studies have proven that EMS can help reduce recovery time, relieve pain, build muscle strength, and improve performance.
In short, with the help of STAR, our EMS service can help supercharge your recovery, therefore you can run more and train harder.
STAR Blog #7 - The importance of periodisation
To get the most out of your training program, you need to understand the basic principles of periodisation training.
Just going to the gym and exercising can help you in a short amount of time.
But without a plan, it will eventually stagnate.
It’s a simple fact to get your hands on the best version of yourself from fresh legs and a resting body.
Strong athletic performance creates a better adaptation of the more strain on the system. You need to rest to get that performance. Think 2 steps forward, 1 step back.
It is up to each athlete and coach to improve the management of each hard training capacity and rest. With a track record of successfully achieving training goals, periodisation has been used by coaches and trainers with over 50 years of training.
Research has shown that periodisation can produce far superior results than straight-set training and regular on-going training. Periodisation is a training system used to prevent overtraining and reduce the risk of injury by slowly progressing from one step to the next.
First, it runs more reps using lightweight (or just weight). And you gradually move with heavier weight and less manpower.
Periodisation can be defined as a system for designing programs for planning appropriate cycles and training stages, constructing routines, and accomplishing your goals.
That’s why STAR can assist with your lighter training sessions. From our body assessment service to our stretch, massage guns and general recovery services, we can prioritise your lighter training session to help you be #AtYourBest for your heavier training program.
STAR Blog #6 - You gotta compress to be the best!
Have you ever met an athlete that isn’t interested in shortening their recovery time after heavy exercise or sporting events? Neither have we.
That’s one reason why our Air Relax compression boots are so popular in providing athletes a competitive edge.
Here at STAR, we know that recovery and nutrition are an absolute integral part of any athlete’s training program which is why we’re always recommending a good compression session.
The Air Relax compression boots are designed to help athletes recover faster and perform better. Multiple scientific studies have proven just that. And we know that athletes feel improved strength and recovery by using Air Relax compression boots.
How does it work? The boots use state-of-the-art digitally controlled pneumatic systems to provide compression massages up and down your lower body.
This includes a barometric pressure sensor that evenly distributes pressure, no matter how big or small a person’s limbs are.
At the beginning of a compression session, several expansion cycles are used to compensate for pressure relative to the person’s limbs and body circumference. Hence it may take longer to fully fill during the first cycle or double correction.
Benefits include improved performance through increased blood flow, faster recovery, reduced muscle pain, and reduced fatigue.
So if you want to maximise your athletic capacity, improve your recovery time, and incorporate an easy solution into an effective recovery training program, then Air Relax Compression boots should be at the top of your list!
STAR Blog #5 - How Podiatry can help you stay active
Think about all the amazing places your feet have taken you. Think about all the wonderful things they allow you to achieve every day. We all rely on our feet for so many different reasons, so it stands to reason that suffering with foot or lower limb pain is detrimental to both your physical and mental health. Pain may cause every day activities like grocery shopping or cleaning to become even more a chore, it might limit your desire to socialise, or impact your ability to exercise or train. It’s vital to look after your feet, and prevention is far better than a cure. Whether you’re seeking pain management or injury prevention, podiatry should be your next step.
What is a Podiatrist?
Did you know that Podiatrists can do so much more than just provide general foot care (trim toenails, debride corns, callouses warts and tickle your feet)? Podiatrists are lower limb specialists – studying a four-year Bachelor degree covering the lower limbs in great detail, including anatomy, biomechanics, physiology, pharmacology, public health, health conditions and injuries. As such, Podiatrists are very well-equipped to deal with any complaints relating to the feet or lower legs.
If you’re experiencing pain or discomfort, or are concerned about anything to do with your feet your lower limbs, do something about it! Your body and mind will thank you for it. Certainly you could see your GP in the first instance, but why not a podiatrist? Podiatrists are allied health professionals. As such, you don’t need a referral and appointments are eligible for private health fund rebates. Generally, consultations will be much longer compared to seeing your GP. Plus you will benefit from far more specific knowledge and experience, and a more thorough assessment.
Pain in the Feet and Legs
Lower limb injuries are prevalent, particularly amongst the active population. Plantar Fasciitis (plantar heel/arch pain), Achilles Tendinopathy (posterior heel pain), neuromas and MTPJ bursitis (forefoot pain), ITB syndrome (lateral thigh/knee pain), calf strains and shin pain are some of the more common presentations seen in podiatry.
Thinking in more detail about the nature and intensity of the pain you’re experiencing, and when it hurts most can give you plenty of clues about the type of injury you’re suffering from. For example, soft tissue injuries (muscle, tendon, ligament) tend to exhibit aching. They have relatively constant pain that often warms up with gentle movement or exercise, but can also be aggravated with fatigue. In contrast, bone injuries tend to exhibit much sharper pain that worsens with load and can be painful at rest as well. Nerve pain will also be sharp, but often it’s accompanied by neural symptoms such as numbness, burning, tingling or pins and needles.
Seeking advice from a podiatrist can greatly improve your prognosis and get you back on your feet sooner. Foot and lower limb injuries are often complicated by a number of factors, including but not limited to; training errors, footwear, biomechanics, gait characteristics and systemic health concerns. It’s important to determine the cause/s of injury, and address these with treatment in order to manage pain and reduce the risk of future injury.
Pain Management & Injury Prevention
How your pain responds to treatment can also be helpful during the diagnostic process. If you’re suffering with pain, and unable to, or unsure about seeking advise from a health professional immediately, try some of the following remedies:
· ice – a great way to reduce inflammation and provide temporary pain relief for most injuries
· pain relief – voltaren or neurofen will reduce inflammation, which can help reduce pain caused by certain injuries when used short-term
· gentle massage – great for addressing muscle tightness
· strength program – really important for the rehabilitation of muscle and tendon injuries
· balance and stability exercises – really important for ligament rehabilitation
· shoe fit – often plays a significant role in forefoot pain
· strapping – ‘Low Dye’ technique can be helpful to provide additional foot support to offload painful and overworked structures
Being proactive provides many benefits, especially when it comes to your health and your feet. Taking steps towards better foot health can greatly reduce your risk of suffering foot or lower limb pain in the future:
· Wear comfortable and supportive shoes, especially for exercise, work, shopping – any time that you’re doing lots of walking or standing. Cushioning will reduce the impact and load through your feet. Some contour through the arch will provide gentle support, and having a laced or velcro shoe will provide extra security. –
· Keep active. Regular exercise is a great way to benefit your overall health, and the health of your feet. It promotes better circulation and improves strength in the muscles of your legs and feet.
· Check your feet every day and give them some love. If you can reach your feet, give them a gentle massage every evening. If not, then find someone who likes your feet enough to do this for you! This is a great way to relax your feet at the end of the day, and also check that you haven’t stepped on anything that could cause damage (this is especially important for those suffering with diabetes, and those who may not have good feeling in their feet).
Running Fix Podiatry – My New Business
I’m a professional triathlete, and have been active my entire life. I am passionate about the importance of keeping active and enjoying physical activity, in order to promote physical and mental health benefits.
My clinical experience as a podiatrist thus far has been primarily with active individuals, helping them to overcome injuries and pain affecting their feet and lower limbs. I have recently started my own business, Running Fix, and have chosen to focus on the assessment and management of foot and lower limb pain, with the goal of helping people to walk, run and exercise without pain. I offer injury assessments, footwear recommendations, strength and exercise rehabilitation programs, orthotics and gait analysis for both running and walking, as well as personalised training plans for running and triathlon. Essentially, I am much like a physiotherapist, for your lower limbs.
I am practicing at STAR Australia – a sports training, rehabilitation and recovery centre located in Capalaba (Brisbane). You can book appointments online via my website, or get in touch via phone or email. If you have any questions or concerns regarding your feet or legs, I’d love to help.
website: www.runningfix.com.au booking link: https://my.powerdiary.com/clientportal/ir5sd phone: 0434 926 662 email: email@example.com
STAR Blog #4 - Hot & Cold Sessions
You’ve probably heard about or experienced the thrill and recovery effect of having an ice bath. And we’re sure you know how good it feels after stepping out of a nice hot shower.
But what about if we combined both of these to supercharge your recovery and have you feeling #AtYourBest?
STAR’s Hot and Cold Plunge Pools (otherwise known as, Contrast Therapy) exists to exert a physiological effect on the body’s pain gate mechanism.
This alters the pain signals that travel to and from your brain, whilst increasing the relief of chronic pain. When systematically using our Plunge Pools, both the nervous and musculoskeletal system pain can be treated. This occurs due to the heat expansion and cold contractions.
This leaves you feeling refreshed, recharged and ready to take on the world.
Another great utilisation of contrast therapy is the assistance of discharging unwanted stagnant waste in the body through the creation of a “pumping mechanism”. Contrast therapy effectively flushes lymph fluid throughout the body, reducing the chances of developing inflammation and disease. The pumping mechanism also increases the amount of blood rich in nutrients circulating in your body and helps with energy and alertness.
Benefits between Hot & Cold Therapy
Thermotherapy is an effective method for treating various musculoskeletal injuries. Thermotherapy requires warmth to penetrate the skin and reach the tissues underneath.
This obtains therapeutic results by increasing blood flow, relaxing muscles, and increasing the flexibility of connective tissue. Immediate effects include decreased stiffness, pain, and muscle cramps. It is a good treatment for people suffering from arthritis, tension, sprains, and muscle spasms.
Contrasting the hot therapy above, colder temperatures cause your blood vessels to tighten. This helps drain the lactic acid out of your tired muscles. When you get out of the cold waters and back into the hot pool, your muscle tissue warms back up, causing a return of oxygenated blood to help your muscles recover.
If you haven’t tried it before, we’d welcome you to come on down to STAR for a dip into our Hot and Cold Plunge Pools to see and feel for yourself how amazing this recovery technique is.
STAR Blog #3 - The Cool Benefits of Cryotherapy
This week we’re all about cryogenics at STAR Australia.
If you haven’t tried our state-of-the-art cryogenics chamber
and received all the benefits that go along with it. Then read on!
Studies have shown that exposing the body to subzero temperatures for several minutes provides advantageous health benefits that deliver substantial results and with this thought in mind, Cryotherapy was evolved. Originally developed by a Japanese doctor to treat patients with arthritis, cryotherapy exposure causes blood to leave the extremities and move into the core, where it is cleaned, oxygenated, and nutrient enriched.
The STAR Australia cryogenics provides whole-body cryotherapy that involves standing in our enclosed chamber, whilst the cold air is surrounding your body and working its magic. It induces several physiological changes, including faster blood flow, reduction of inflammation, less pain, as well as, decreasing recovery time between workouts. A further effective sign of cryotherapy is the releasement of endorphins for an energy boost and that’s just the tip of the iceberg (pun intended). Other perks include improved sleep, increased collagen production, and increased calorie burn (in the 400 to 800 range) that can last up to six hours post freeze.
Physical therapists suggest continuous treatment in a cryogenic chamber can enable a speedy adjustment and recovery. Our cryogenic chamber sessions are available in 30 minute timeframes with trained professionals that prioritise your wellbeing.
Ready to give cryotherapy a go and receive all the benefits that come with it? Book in your cryo session here.
Prior to your session you will be sent a list of instructions of how to get the most out of your time in the chamber along with a medical waiver.
STAR Blog #2 - Staying Hydrated
Welcome to the second edition of the Sports Training & Recovery Australia Blog. A dedicated space to bring you training and recovery tips to help you be #AtYourBest
If you are anything like us, you can’t wait for winter to end and the warmer days of spring & summer to begin.
The good news is that Spring is just over a month away and we’ll soon see sunnier days return. We always find it’s just that little bit easier to get up in the mornings at 5am when the sun is starting to peak through and it’s a nice temperature outside.
This is a good reminder that whether it be cold or warm, staying hydrated should remain high on your priority list.
Did you know that even during the winter months, sweat evaporates more rapidly in the cold, dry air, and that can result in dehydration.
Without the sweat, we are tricked into thinking we are not losing fluids as rapidly as during a hot, summer day. Cooler temperatures can also reduce the body’s thirst response.
Therefore, it’s still vital that you’re consuming water and/or electrolytes throughout the day throughout the day, especially if you’re an athlete.
As an example, we always recommend people consume a standard 600m bottle of water before and during all our session here at STAR. Even more importantly before jumping in our infrared recovery sauna. This is so you can take full advantage of each session full benefits.
The radiant heat from our infrared sauna surrounds you and penetrates deeply into your joints, muscles and tissues increasing oxygen flow and circulation.
Using our Sanctuary Sauna helps to remove impurities from your cells, specifically the cells inside our fat where our body stores waste and harmful toxins such as cholesterol and heavy metals. When used properly, our infrared sauna will help improve your overall wellness.
So remember to keep a drink bottle by your side and keep your body well hydrated no matter the weather.
We hope to see you down at STAR soon to help you be #AtYourBest
Ted & Ben.
STAR Blog #1 - 2020 has been a wild ride
Welcome to the very first edition of the Sports Training & Recovery Australia Blog. A dedicated space to bring you training and recovery tips to help you be #AtYourBest
We’ll be bringing these to you on a regular basis featuring a wide range of topics on both our services here at STAR and also training & recovery tips for home.
There’s no doubt that the start of 2020 has been a wild ride. After years of planning and construction, we opened our doors in March only to be forced to temporarily shut just a few weeks later.
This was not unlike many businesses who have also seen a big disruption to their services.
But where lies crisis also lies opportunity.
The forced downtime meant all of us had no option other than to slow down from the hectic pace of our every day lives and take some time for ourselves. Strangely enough, this is what we encourage people to do by coming to STAR.
It’s easy to get caught up in the day to day hustle and forget that self-care is very much an important part of living a balanced lifestyle.
Whether it be spending some time in our float therapy relaxation tank or even just chilling out in our recovery spa, it’s important to slow down and take time for yourself to recharge and recover.
When it comes to our recovery spa, it’s been proven that hydrotherapy spas are great at improving blood flow and reducing aches and pains. It doesn’t matter if you’re an elite athlete or weekend warrior, the benefits are huge.
If you haven’t already, come on down to our Open Day on Wednesday 15th July between 4pm – 7pm to try out the spa and some of our other services for yourself.
We’re excited that our doors are once again open and look forward to welcoming all of our new and returning members. There’s no better place to keep you #AtYourBest
See you soon.
Ted & Ben.