Summer Marathon Training- How to Handle the Heat

It’s marathon training season, especially here in NYC, as we are just 12 weeks out from the New York City Marathon! One of the unavoidable downfalls of training for a fall marathon is having to run through the heat and humidity of the summer. For every 10 degree increase in air temperature above 55 degrees, there is a 1.5-3% increase in average finish time for a marathon.

NYC Background

The higher the heat rises, the harder it is for your body to keep itself cool. The muscles fight with the skin for blood; muscles need blood to function, and skin needs blood to cool the body. When oxygen is redirected to your skin instead of your muscles, you have less energy for running and your heart and lungs have to work harder which can cause an inability to maintain the same running pace that you are able to on a cooler day.

Sweating and the evaporation of sweat allows the body to cool, however when humidity is high, the rate of evaporation decreases and cooling is slowed.
Waterbottle

Although sweating is the body’s mechanism for cooling, it can also lead to significant dehydration. A loss of too much water (>2% of body weight) can have significant effects on performance- up to a 6% drop! In addition, as temperature and humidity increase, heart rate increases and perceived effort is much greater.

Unfortunately we cannot “beat” the heat, but we can teach our bodies to be more efficient in it! Running in hot conditions results in changes that make it easy for our bodies to handle exertion in the heat. These physiological changes include higher blood plasma
volume, increased sweat rate, decrease electrolytes in seat, and a quicker onset of sweating.

Here are some tips to keep you safe during your long (and short!) runs this summer:

  1. Be aware of the time of day that you run. Early in the morning before sunset, or in the evening after sunset will be the coolest times. Avoid the hours of 10am-4pm which are often the hottest part of the day.
  2.  If you can’t run before sunrise or after sunset, do a portion of your long run, or a speed workout on an indoor track or a treadmill in an air-conditioned gym.
  3.  Stay hydrated! Make sure to carry water or a sports drink with you during your run and consume 16 oz of water about an hour before the run. Freezing a water bottle before your run will help keep the water cool for longer durations!
  4. Beware of other dehydrating actions. Avoid alcohol, caffeine, and ibuprofen before and after your run, as these can increase dehydration and electrolyte imbalances.
  5. Avoid cotton which holds in heat- wear light colored synthetic fabrics to wick away the sweat.
  6. Use waterproof sunscreen with SPF 30+ to all exposed skin
  7. Decrease the intensity of your workouts in order to decrease risk of heat related disease. Consider adding a 1-2 minute walking break every mile. This will prevent your heart rate and body temperature from rising high.
  8.  Know the signs of heat related illness – increased heart rate, dizziness, nausea, unable to catch your breath, extreme thirst, lack of sweating. If you experience these symptoms call 911 immediately.

Runners Sneakers

Remember- hot days are not the time to try to PR. Stay hydrated and take plenty of breaks to stay safe! Happy running!

5 Great Cross-Training Exercises to Avoid Running Injuries

 

Spring weather has finally arrived! Many runners have started to run outdoors after the long winter. They are increasing their mileage as they train for a half or full marathon. The Bridgehampton Half and 5K is quickly approaching this weekend, with many more races to follow.

A common error while training for a race is the runner who solely runs and neglects to cross-train. It is important to “train to run” instead of running to train. The benefits of cross-training should not be ignored; it has been shown to reduce the risk of injuries in runners and can improve performance.

Five cross-training activities that every runner should incorporate are:

 

  1. Strength training:

Strength training is often overlooked, however, it comprises a big component of staying strong, stable and healthy. Some key areas specific to runners that are often missed are the glutes/hips and the core. As a runner increases mileage and begins running on different surfaces, their strength needs to increase. It is integral to train lower and upper body strength, as well as core stability. Running is primarily a straightforward and back motion (e.g. quads, hamstrings, calves). Due to the nature of this motion, runners are often weak in the muscles that work side to side motions (e.g. glutes). Although running is primarily a front to back motion, glutes and other “side to side” muscles are crucial to stabilize the runner in the straight plane and prevent overuse injuries.

  1. Balance Training:

Another often neglected area is balance training. Running is essentially a series of single leg jumps with short periods of single leg stance. Based on this, adding in single leg standing on unstable surfaces and other balance activities can improve stability during a run.

 

  1. Sprint Hill Training:

Sprint/hill training or other forms of cardiovascular work are also crucial to improve performance and reduce the risk of injury. The body needs to be exposed to a variety of stimuli in order to avoid overuse injuries such achilles tendinopathy, plantar fasciitis, and other stress reactions/fractures. Many runners tend to run at one pace for the majority of their run, so an interval program can be used with varying intensities as an alternate form of cardio.

  1. Plyometric Exercises:

Plyometrics and jumping/landing exercises are great to add to a cross-training program but must be done more sparingly in order to avoid overuse. They are best integrated with the early training phases leading up to a race or worked into a regular strength training program 2-3 times per week, however, may have to be tapered to once per week closer to race day. Plyometric exercises compliment balance exercises to improve single leg stance stability, improve the alignment of the leg when landing, and improve strength and power.

 

  1. Soft Tissue Massage:

Lastly, runners can benefit from self-soft tissue work to help reduce soreness from training and to maintain mobility. Mobility drills using a foam roller or various types of equipment, such as a lacrosse ball, can assist in soft tissue mobilization. These drills can be done before, during or after training and can be useful after a long run. Runners tend to get a better response using slow motions and incorporating breathing. Always pay special attention to the bottom of the feet and calves, as these areas take on the most stress throughout a running program. Maintaining this throughout your training is important as you increase mileage and consequently the amount of stress put on your body.

Adding in the above-mentioned exercises to your training program comes with many benefits. It is important to start slow and to get the most out of cross-training. Consulting with a qualified physical therapist can help identify problem areas such as asymmetries and strength deficits. A physical therapist can also analyze your running mechanics to piece together the proper program. Establishing a cross-training program throughout the year along with proper nutrition and sleep can reduce the risk of injuries, improve performance, and is a part of well-rounded fitness and training program.

 

As you prepare for marathon season, you can receive a running analysis or start a physical therapy program right away without a prescription from a medical doctor via direct access. You can find Evolve Physical Therapy as well as hundreds of other quality clinics in your area through the betterPT mobile app and betterPT website. Make sure to treat your body well pre and post marathon to be a BETTER and healthier runner!

 

BetterPT is a proud sponsor of the Bridgehampton Half and 5K in addition to the Hampton Marathon and Half in hopes of keeping runners healthy and happy by offering easy access to physical therapy and preventative running care.

Why Does Manual Therapy Work?

manual therapy

Your hips were feeling stiff so your physical therapist performed massage on your glutes and you found you could squat deeper. Your physical therapist gave you a thoracic manipulation when you were experiencing neck pain and you suddenly found you could turn your head further to each side or lift your arms above your head without pain. The effects of manual therapy (massage, trigger point, manipulation, Graston or joint mobilization) are real but until recently have been somewhat misunderstood.

So why does manual therapy work? Before getting into a long winded explanation, the short answer is:

A complex phenomenon that is based on several factors such as patient education, your prior experiences and your nervous system.

As detailed in an editorial in the Journal of Orthopedic and Sports Physical Therapy, “manual therapy effects are multifaceted unlike drugs with identifiable ingredients and systemic interactions.” A stimulus such as touch, pressure or a metal tool has an effect on tissue stiffness and range of motion based on the way your physical therapist explains treatment to you and your beliefs about pain, which causes changes to your pain pathways, which release certain chemicals and decrease your pain. This allows you to move better with less pain among other feel good things that come along with physical therapy. This explains why after treatment your range of motion and mobility continue to improve while your pain continues to decrease. Manual therapy is not necessarily “breaking up scar tissue” or permanently increasing the length of your hamstrings. Because of the factors stated above, your body is able to “realize” you have underutilized available pain free mobility. It then becomes your responsibility as a patient / client (with the guidance of your physical therapist) to strengthen and maintain within your newly acquired range of motion.

physical therapy

If you are having pain, want to prevent pain, or want to improve your mobility to perform sports and your hobbies come in for a mobility assessment and treatment by contacting us at 212-439-1596 to set up an appointment.

– Dave Garaffa PT, DPT, CSCS

What is overtraining syndrome?

By: Jillian Chiappisi PT, DPT, SCS

Although somewhat controversial, “overtraining” is actually considered to be a syndrome in and of itself and is evidence of a body that is being pushed past the point of its ability to heal and repair itself.

According to the authors of this article, which studies gymnasts as a sample population, an increase (over the normal average morning resting heart rate) of just a few beats can indicate overtraining syndrome.

How can I tell if I’m overtraining?

Taking a morning heart rate is an easy way to check if your body is experiencing signs of fatigue and / or overtraining.

    Measuring your heart rate first thing in the morning, just after walking up, can tell you a lot about the processes of healing going in your body. 

“As soon as you wake up in the morning, find your pulse on your neck, just under your chin, or on your wrist. Using the watch, count the number of times your heart beats for 20 seconds. Multiply this number by three and you will have your resting heart rate (RHR) in beats per minute (bpm). Record this number in your notebook next to the day’s date. Now make sure to repeat this process every morning. With each passing day, you’re creating workouts to ensure that you’re recovered.  You can also look at this data when you think you might be facing a case of overtraining.”

For a more detailed example of how to check heart rate, and for age related normal values click here.

How can I avoid overtraining?

  1. See a physical therapist
    • A physical therapist can evaluate your movements and help determine inefficiencies, potential areas for concern, reduce overall risk for injury.
    • A physical therapist can help you structure your training to incorporate the right amount of rest and work to help keep you below injury and overtraining thresholds.
  2. Tracking training 
    • Charting or journaling your training can be a great way to avoid increasing too much too fast.
    • As a general rule, and increase of more than “10%” per week should be applied to training. This is not an exact rule however, & if applied, should be carefully monitored by a health care professional to endure the proper application of the “rule” to avoid injury.
  3. Change up your modality of exercise 
    • One simple way to help reduce your own risk for overuse is by varying your type of training. Evidence shows that those athletes who preform more than one type of exercise considerable reduce risk for injury and overtraining.
  4. Life Style 
    • Achieving a well balanced athletic routine starts with sleep and requires regular maintenance throughout each and every day. Make sure you (or your young athlete) get plenty of good food, water, and sleep. Check out this roadmap by Dr. Joshua Eldridge of GymnastCare for more.
    • Sleep is an essential time for the body to go through its natural healing processes. Getting proper sleep is a key component in reducing risk for overtraining as well a injury.

Keeping​ ​Your​ ​Feet​ ​on​ ​the​ ​Ground

Did You Know…

1 in 4 Americans above the age of 65 fall every year? As individuals get older, the risk of falling increases. The fear of falling is also common as people age, even for those who haven’t fallen. The fear alone can lead people to avoid or minimize performance of their activities of daily living like walking, socializing, etc.

There are several factors (modifiable and non-modifiable) that can increase one’s risk of falling. Being aware of and addressing these risk factors can be instrumental in preventing falls and ultimately injuries.

Some of these risk factors include: lower extremity muscle weakness, poor vision, difficulties with gait and balance, psychoactive medications, postural dizziness, home hazards, previous falls, chronic medical conditions (diabetes, Parkinson’s, dementia, stroke, etc), lack of stair handrails, poor lighting, slippery surfaces, and tripping hazards in the home.

Prevention

In order to prevent falls and decrease risk of falling, potential risk factors must beaddressed:

Here are some tips to help reduce your chances of falling:

  1. Stay physically active- Exercise improves muscle strength and coordination while decreasing the likelihood of developing osteoporosis. Research shows strength and balance training are effective in preventing fall related injuries.
  2. Eyes and ears testing ( Vision and hearing testing)- Utilize corrective lenses when needed to avoid tripping over objects. Make sure hearing aids fit properly.
  3. Sleep- Adequate sleep decreases fatigue.
  4. Decrease alcohol intake- Rate of fractures in older adults increase with the use of alcohol. Alcohol can impair balance and reaction time.
  5. Be careful when changing positions- Standing up too quickly can cause a decrease in blood pressure, which may in turn cause a feeling of lightheadedness.
  6. If you use assistive devices, such as canes, walkers, etc, make sure they are fitted correctly.

Preventing Fall Related Fractures

Fractures are one of the biggest concerns of those who fall and those who are fearful of falling.

Maintaining healthy bones does not necessarily prevent falls, but it does reduce the risk of fractures if one was to fall.

Calcium and vitamin D intake has been shown to help improve bone health. Vitamin D also plays a role in improving muscle function.

150 minutes per week of moderate intensity exercise has also been shown to improve bone health.

Reducing alcohol intake and cessation of smoking can prevent the loss of bone mass, therefore decreasing risk of fractures.

Maintaining a healthy weight can also decrease the risk of bone mass loss and fracture.

What do I do if I fall?

  1. Try to stay calm. Relax until you have gotten over the shock of falling.
  2. Determine if you are injured before getting up, as getting up incorrectly or too quickly may worsen potential injury.
  3. If you can get up, move slowly and safely, using a firm and stable object, to allow your blood pressure to adjust preventing postural dizziness.
  4. If you are hurt or cannot get up, ask someone for help or call 911:
    1. If you are alone, try to get into a comfortable position and wait for help
    2. Be sure to change your resting position in a safe and pain free way as often as every 20 minutes to prevent pressure sores
  5. Contact your physician. Letting your doctor know about a fall may alert him/her to an underlying medical condition, issues with medication, or an issue with eyesight.

For a falls risk analysis and falls prevention program, contact us at 212-439-1596 to set up an appointment.

NYC Marathon Advice

With two weeks to go until the New York City Marathon, as a first timer or a seasoned veteran, you might be asking yourself what is normal† to feel, and what isn’t normal to feel. Here are some tips to get you through the last 2 weeks before the marathon.

  •  Taper time!
    •  By now, you should be in your taper! One mistake that runners make is training hard right up to marathon day. Your body needs a rest.
    •  Most training programs should peak about 2-3 weeks prior to race day, and then decrease mileage by 50-75% over the next 3 weeks with little to no running in the 2-3 days leading up to the race.
    •  This allows you to go into the marathon with rested legs and restored muscle stores.
  •  Test those sneaks!
    •  Race day is NOT the day to break out those brand new shoes you just bought. You risk blisters and skin breakdown running long distances in brand new shoes.
      •  Make sure to run about 30-40 miles in your shoes before race day. If you haven’t broken out your race day shoes yet- now is the time!
      •  Use a shoe model that you are used to on race day- a shoe that changes your running style can result in injury.
    •  On the contrary, don’t run in shoes you’ve been training in for the last 6 months, either! This increases your risk for injury.
      •  Shoes should be replaced every 300-450 miles.
  •  Should I be stretching?
    •  A recent report from the CDC indicated that static stretching before† exercise does not reduce the risk of injury.
    •  Most evidence exists for dynamic stretching prior to activity.
      •  This involves elongating and shortening the muscles as they move through their full range of motion rather than holding them in one position.
      •  This can include running drills or a light jog prior to activity.
  •  Look out for injury
    •  Notice how your foot sounds and feels as it strikes the ground. Any difference in sound between feet or where your foot lands in relation to your body can predispose you to injury.
    •  Know that as you fatigue, your form is more likely to be compromised.
  •  Why should I see a physical therapist?
    •  A pain that persists more than a few days is a good indicator that you should see a doctor or physical therapist.
    •  A PT can help determine the cause of the problem and identify if a change in form or training will assist and allow the body to repair itself.
    •  Trying to “run through” pain can lead to compensations that can cause further injuries to other parts of the body.
    •  PTs can identify inefficiencies inform through a gait analysis and prevent pain from compromising race day health.
    •  What kind of pain should I see a physical therapist about?
      •  Pain that persists more than several hours after running
      •  Pain that climbs to >3/10 during your run
      •  Sharp pain, or pain that wakes you up at night
  •  Don’t be afraid of strength training!
    •  A huge percentage of runner injuries are ITB syndrome, PFPS, and hamstring strain. Strengthening the glutes can assist in all† of these injuries.
    •  Contact a physical therapist for a safe training plan for your injury!

For more information on running injury prevention or treatment, please contact Evolve Physical Therapy and Sports Rehabilitation at 212-438-1596 or use the “contact us” link on the upper right hand corner of your screen.

Most of all- enjoy the day! The marathon should be a victory lap for your months of hard work and training! Good luck runners!

Three Running Myths: Debunked!

As the first day of summer came and went last week, running season is officially underway. Whether you are out as a casual runner, a competitive runner, or just starting out, we all have one goal in common… to avoid injury.

There is a lot of information available to runners in magazines, throughout the internet, and even word of mouth. With so much information out there, how does one know what is fact and what is fiction? Today’s blog will debunk 3 common running myths in order to keep you in the know and injury free!

Myth: Running and impact sports will increase my risk for knee arthritis.

Many people are concerned about the impact that running has on the long term health of the lower extremity joints, including arthritis. A study published in JOSPT​ ​this June, looked at the effect of running on arthritis of the knees and hips. They found:

  • 3.5% of recreational runners went on to develop hip or knee arthritis
  • 10.2% of non-runners went on to develop hip or knee arthritis
  • 13.3% of competitive runners went on to develop hip or knee arthritis

What does this mean? Recreational running, defined as running less than 57 miles (92 km) per week, has a protective effect on the joints. Individuals who did not run had a higher percentage of arthritis than recreational runners. In addition to the many health benefits of running, this study allows us to be confident that recreational running will not harm your joint health.

Myth: If my knees hurt, it always means my quads are weak and I should strengthen them

Weak quads can wreak havoc on the knees in many sports, but for many runners with knee pain, there are other things at play. In many recent studies, one of the biggest impairments found in runners with knee pain is weak hip abductors​, more commonly known as “glutes”. Your hip abductors are the muscles that stabilize your pelvis when you stand or jump on one leg- however, running does not directly strengthen these muscles that stabilize us in the lateral and rotational planes.

This can cause an imbalance, as the muscles that allow us to keep running forward (quadriceps) get a much larger amount of training than those muscle that stabilize us (hip abductors). Training your hip abductors with simple exercises when you are not running, may decrease your risk of injury from running.

Check out this post by Mike Reinhold describing the different causes and treatments for knee pain. It is important to be evaluated by your physical therapist before beginning any strengthening program, as there are many causes of knee pain that could be impacting your running experience.

Myth: I should do static stretching before I run in order to warm up my muscles and make them more flexible.

Static stretching is also known as holding a stretch for anywhere from 10 seconds – 1
minute with the goal of lengthening a muscle. When one performs a static stretch, the collagen
bonds of the muscle are essentially ripped apart, loosening the structure which is then able to
heal at an increased length. This tearing causes a local inflammatory event in the muscle, and
temporarily decreases the body’s ability to perform at peak capacity. Therefore, to perform static
stretching and damaging your muscles (even if it is at the microscopic level) before a workout
can be detrimental. If your goal is to increase muscle length, these types of stretches should be
done after ​the workout.

A dynamic warm-up, unlike static stretching, increases blood flow to muscles and wakes
up the nervous system, before a run. A dynamic warm up, including a light jog or gentle jumps
or drills, causes short term muscular and neurological adaptations to improve function prior ​to
the workout. Check out some examples of dynamic warm ups from physical therapist, Chris
Johnson here.

The idea that more flexibility is better does not always apply to runners. It is important to
have enough range in your lower extremities to run, and it is important to have symmetrical
flexibility from side to side, but there is no research to show that extra mobility at a joint can
protect you from injury. Having excessive mobility can be just as detrimental as having restricted
mobility.

For more information on running injury prevention, developing a training program for a race of
any length, or running analysis, please contact Evolve Physical Therapy and Sports
Rehabilitation at 212-438-1596 or use the “contact us” link on the upper right hand corner of
your screen.

Always consult with a medical professional before starting an exercise program.

5 Tips on How to Make Exercise Work for You!

Making time for and sticking to an exercise program can be tough. Whether you’ve been prescribed exercises by a physical therapist, or you’re just trying to be more regimented about your own routine, try these 5 tips to help improve your compliance!

1. Set a date (and time) with yourself

  • It may sound silly, but setting time aside for exercise and putting it in your planner or on your iCal as an immovable meeting can help improve your chances of sticking to a regular routine.
  • Treat the meeting with yourself just like you would an appointment with a physical therapist or trainer, i.e. Take a cancellation very seriously
  • Try leaving yourself reminders in “easy to spot” places like the medicine cabinet or inside the refrigerator!

2. Make your exercise routine a part of your daily life

  • Again, simple but effective.
  • Everybody can spare 2 minutes 2x per day for dental hygiene, why not pair your body care routine with your dental care routine? Try doing half of your exercises in the morning just after brushing your teeth, and the other half just before brushing your teeth at night.

3. Get up every 20-30 minutes throughout the day

  • Have you heard, “sitting is the new smoking?”
  • Human bodies were designed to MOVE! #APTA
  • In 2015 The American College of Physicians concluded, “Prolonged sedentary time was independently associated with deleterious health outcomes regardless of physical activity.”
  • Building exercises into your day can help lower your risk for diseases associated with a sedentary lifestyle such as heart disease, diabetes, and obesity.
  • During your breaks from your desk make good use of your time by doing a few stretches or a set of exercises prescribed by your physical therapist!
    • Try setting a timer for every 20 to 30 minutes to help remind you to get up and move!

BONUS TIP​: Make sure your workstation is set up in the most ergonomic way possible. While this doesn’t substitute for regular breaks from sitting, it can help reduce stress on the body during times of sitting still.

4. Make sure your equipment and handouts from your therapist are easily accessible

  • According to author Gretchen Rubin, The Strategy of Convenience​, “is one of the most powerful, straightforward, and popular strategies of habit change.” Making something “convenient” for yourself is a surefire way to generate a new (positive) habit.
    • “We should pay close attention to the convenience of any activity we want to make into a habit.” – Gretchen Rubin
  • By keeping your equipment and/or handouts nearby, your are significantly more likely to be consistently reminded about your exercises, and experience less barriers to getting them done!
    • Some examples of this could be keeping your therabands tied around your doorknob, leaving the foam roller near your bed, or keeping weights near the couch or TV.

5. Time itself can be a major limiting factor for lots of busy people (especially New Yorkers)!

  • Exercise should always be performed when you can be focused on what you are doing. You may feel like you are saving time by multitasking during exercise but mindfulness during exercise is an important component safe, effective exercise. Sometimes we find ourselves wanting to be distracted from exercise. This may mean it’s time to change up your exercise routine to include movements that require more of your attention.
  • However…
    • If you like to do your exercises during TV time, try muting the television and getting up during the commercial breaks to get in an extra set.
    • If you like to listen to music while you exercise, try the warm up and cool down without music to focus on the quality of your movements and your breathing.
    • If you like to exercise with a friend (a great strategy for sticking to a routine), make sure the conversation doesn’t overthrow the intent of the activity. Try chatting on lower level intervals or during breaks.

Still not sure about sticking to your own exercise routine?

We are here to help!

Give us a call to set up an appointment & let us help get you started on the right track!

Big Announcements

2 BIG ANNOUNCEMENTS FOR EVOLVE!

1. Evolve is proud to announce that we are now a participating member of Hospital for Special Surgery Rehabilitation Network!

 

“The HSS Rehabilitation Network is a hospital-based network of recommended outpatient rehabilitation practices.”

Please see our listing page here for our contact information.

Evolve Physical Therapy & Sports Rehabilitation thanks Hospital for Special Surgery for this opportunity and looks forward to providing quality physical therapy to their patients.


2. We are just about to begin construction on our new office!

It will be just 25 feet down the hall from our current location. We wish we had a time frame, but these things have a way of taking more time than we like.

STAY TUNED FOR MORE INFORMATION, AND THANKS FOR BEING A PART OF THE EVOLVE EXPERIENCE!

How Physical Therapy can help with Crossfit

What is Crossfit?

“CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time.”

What is the Crossfit Open?

“The (CrossFit) Open is the first qualifying stage of the CrossFit Games. Any athlete who wants to compete at the Games must first make it through the Open in their region.”

The CrossFit Open spans 5 weeks with new workouts released every Thursday. The first workout of 2017, 17.1 was released last Thursday and left many of you barely able to get out of bed with sore backs and shoulders!

Don’t let the same thing happen with the rest of the open!

Nervous? You don’t need to be!

Here are some tips to help keep you moving safely throughout this year’s Crossfit Open.

  1. See a physical therapist
  2. Warm up
    • Sure this may seem like a “no-brainer,” but never underestimate the value of a warm up that targets specific muscle groups & energy systems.
    • Remember:
    • Don’t get cold !
      • If your gym is working in heats & you’re helping to judge, don’t forget to go back through a targeted warm up just before it’s your turn to tackle the workout!
    • Not sure what to do for a targeted warm up? See a physical therapist to help you establish a safe, effective warm-up for every exercise routine.
  3. Proper nutrition & hydration
    • Fueling for your open workout starts long before the hour leading up.
    • Proper fueling helps maximize all the training and work you’ve done to get you this far!
      • Consider increasing your carbohydrates the day before
      • Make sure you are drinking plenty of water the day before & the day of
      • Do your best to stay away from alcohol & tobacco, as these are energy sucking & performance limiting substances
  4. Scale!
    • No matter if you’ve done every workout ‘RX’d’ for every Open since the dawn of time, if you can’t do a skill or can’t lift a weight, the open is not the time to try.
    • Check your ego at the door, be honest with yourself and your abilities. Remember that one open workout is not worth ending your entire crossfit career.
  5. Allow proper time for recovery
    • Did you know a really overworked muscle can take 11-14 days to fully repair & recover? Just because you feel 100% doesn’t mean your body is ready to work at a maximum level again.
    • Giving your body 1-3 days of rest between intense workouts is usually sufficient, but sometimes more rest will allow for better healing.
    • Listen to your body, if you’re still reeling from 17.1, take one more day to rest & mobilize.

For more on CrossFit and safe recovery, set up an appointment with one of our physical therapists for a skilled evaluation! Learn how prevent future injuries and how to minimize other factors that could be holding you back.

Good luck in the rest of the open!