Facts & Tips
from RTP Athletics.
#11
There are several benefits to supplementing flaxseed. Flaxseed is rich in anti-inflammatory and antioxidant compounds, and contains healthy fats (omega-3) that can help lower bad cholesterol levels and reduce the risk of heart disease.
#10
Dealing with patellar tendinitis or “jumper’s knee”? Add eccentric squats in to your strength training routine. Squat slow and controlled on a 20-30 degree decline board to load the tendon eccentrically. Hold at the end range (isometric) for 2-3 seconds. Gradually increase your sets/reps/frequency.
#9
Currently working back into your sport or activity after a long layoff? To help build endurance, reduce your chances of an overuse injury, and enhance your overall performance - consider cross-training. Cross training can limit the stress that occurs on a specific muscle group in your sports or activity.
#8
Fibers from the hamstring muscle pass through sacral ligaments and connect into the musculature of the low back. Tight hamstrings can contribute to low back tightness, pain, and injury.
#7
The serratus anterior muscle plays an important role in proper shoulder function. Consider adding the Push-up Plus and Oblique Punch exercises to your shoulder workouts!
#6
Are you getting back to running and exercising in 2021? Decrease your chances of a lower body injury by increasing your pelvic and hip stabilization. Consider exercises such as side planks and clam shells as a warm up to physical activity.
#5
The peroneus muscles (outside lower leg muscles) are commonly overlooked while rehabbing an ankle sprain. These primary stabilizers of the foot and ankle are almost always involved, and weakness of these muscles can lead to recurrent and chronic ankle sprains.
#4
Your core muscle strength and function is imperative to your performance. It allows for proper stability and protection of the spine, as well as improved movement efficiency. Research has shown that athletes with higher core stability have a decreased risk for injury. Don’t forget to incorporate core training into your routine!
#3
Proper sleep should be a main focus in your recovery from training and competition. Sleeping 7-9 hours is recommended for muscle recovery. During this time the body goes through protein synthesis and human growth hormone release. Get your rest!
#2
In addition to drinking water for hydration, be sure to mix in drinks with a good balance of electrolytes. Purely drinking water can flush the body of these essential minerals. Consider sports drinks and coconut water.
#1
Static stretching (still and long position holds) can be very beneficial as a cool-down routine and for maintenance. Dynamic stretching (active movements where the joints and muscles go through full ranges of motion) is a better option before activity. This also allows you to mimic activity movements, and warm up in a more functional way.