Your knee will continue to improve for up to a year. You will probably use a walker for some time after surgery. When you are ready, you can use a cane. You may be able to walk without support after a couple weeks, or when you are comfortable.
You will need to do months of physical rehabilitation (rehab) after a knee replacement. Rehab will help you strengthen the muscles of the knee and help you regain movement. After you recover, your artificial knee will allow you to do normal daily activities with less pain or no pain at all. You may be able to hike, dance, or ride a bike. Talk to your doctor about whether you can do more strenuous activities. Always tell your caregivers that you have an artificial knee.
This care sheet gives you a general idea about how long it will take for you to recover. But each person recovers at a different pace. Follow the steps below to get better as quickly as possible.
How can you care for yourself at home?
Activity
Other instructions
Reference
https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.total-knee-replacement-what-to-expect-at-home.ug3879
]]>Imagine your circulatory system as a network of tubular highways reaching every part of your body. Now imagine a traffic jam on one of those highways, with massive delays, excess pollution, and a high risk of accidents.
To keep your circulation moving right along, you need to know these basics about circulation and the most effective ways to keep yours pumping.
The two types of circulation
The circulatory system consists of two distinct systems that work in tandem: the cardiovascular circulatory system and the lymphatic circulatory system. Mia Harper, a licensed massage therapist at MediSpa at Mercy Hospital in Baltimore, explains how the two systems work together to detox the body.
“As nutrient-rich blood travels away from your heart, it progresses through smaller and smaller tubes, called capillaries,” she says. “In nearby tissue cells, nutrients and waste are exchanged. Fluid squeezed from the blood, called interstitial fluid or “lymph,” transports waste to your lymph nodes (via a series of vessels similar to veins) where the fluid is neutralized, filtered, and eventually returned to the bloodstream.”
Cardiovascular circulation
Your heart is the power behind your cardiovascular circulatory system, pumping blood through your blood vessels, supplying every part of your body with the oxygen and nutrients it needs for proper functioning. With poor circulation, not only is your blood flow impaired, compromising that blood supply, but your heart is unduly taxed. Both have negative consequences and can lead to a variety of health problems.
“Poor circulation can lead directly to heart attack, stroke, eye disease, kidney disease, and claudication (leg muscle pain or weakness that comes and goes after an activity like walking),” says Dr. David Katz, Associate Professor in Public Health Practice at the Yale University School of Public Health and director of the Integrative Medicine Center in Derby, CT. “But poor circulation also plays a role in almost every disease, from dementia to diabetes, influenza to cirrhosis.”
Lymphatic circulation
Your lymphatic circulatory system works directly with your cardiovascular circulatory system to keep blood and lymphatic fluid levels in balance and flush toxins out of the body. It also carries immune cells throughout the body to help defend against infections.
But your lymphatic system isn’t lucky enough to have a powerful organ like the heart to keep fluid flowing. “The lymph system is stimulated by gravity, muscle contraction (exercise), hydrotherapy (alternating hot and cold water on the skin), breathing, lymph drainage therapy, and massage,” says MediSpa’s Harper.
If your lymphatic circulation slows or stagnates, toxins will accumulate and immune cells won’t be delivered to the areas of the body where they’re needed, causing a variety of ailments, the very least of which are aches, pains, and swelling (lymph edema). This can also cause deterioration of your thymus gland, tonsils, and spleen – key components of your immune system — and weaken your body’s ability to fight infection and disease.
6 activities that boost both kinds of circulation
There are a number of easy and effective ways to improve the health of both your cardiovascular and lymphatic circulatory systems:
“Circulation is vital to all of the body’s functions, and water makes up a large part of blood volume,” explains Katz. So make sure you drink enough water every day and don’t allow yourself to get dehydrated, causing undue taxation on your circulatory system.
But does water help flush toxins from your system? Katz explains that adequate hydration is required for adequate perfusion, which in turn is required for adequate function, detox included. “And water-soluble toxins go out with water, so adequate hydration is certainly directly relevant for kidney function,” says Katz.
Any activity that contributes to overall fitness will also contribute to a strong circulatory system.
Circulation is yet another aspect of your health that benefits when you eat healthfully. “Lymph is made up of immune cells,” says Katz, “so the quality of lymph is enhanced by practices that boost immunity, including a healthy, balanced diet and weight control.“
By applying pressure to the body, massage stimulates the blood and lymph vessels, helping move the fluid along.
“Studies suggest that massage may enhance circulation in a localized manner to alleviate pain, reduce inflammation, and perhaps accelerate healing,” says Katz, “similar to the way that applying pressure to a tube squeezes out the toothpaste.”
By applying pressure in specific ways that target lymph nodes and vessels, a therapist trained in the lymphatic drainage therapy technique can directly target the lymph system to activate lymphatic fluid circulation and stimulate the functioning of the immune and parasympathetic nervous systems.
The technique includes holding the hands flat and moving them over the body to detect and assess current lymph flow patterns, and moving them in wave-like movements to release blockages in the network of lymph nodes and vessels.
“The benefits of lymph drainage therapy include a reduction of inflammatory responses (both acute and chronic), detoxification, regeneration of tissue, and deep relaxation, to name just a few,” says Harper.
It seems obvious that shaking and bouncing your body around will get your blood pumping. But is there any evidence that they actually work to increase cardiovascular circulation and lymph flow? Turns out there is: A recent study published in Medical Science Monitor found that “Five minutes of 30 Hz or 50 Hz vibration produced significant increases in skin blood flow.”
Rebounding (jumping on a trampoline) appears to be especially effective at improving lymph system circulation. Lymphatic fluid is completely dependent on physical exercise to move, and the up-and-down rhythmic gravitational force caused by jumping on a trampoline causes the lymph system’s one-way valves to open and close, increasing lymph flow.
“The repetitive rhythmic motion of bouncing on a mini trampoline provides a simple, zero-impact exercise method with long-term mental and physical health benefits,” writes Dr. Tina Wellman, a psychoneuroendocrinologist and author of books on blending exercise, nutrition, and detoxification to achieve wellness, in an article for Total Health. ”These benefits include increasing oxygen uptake and promoting detoxification via the lungs, skin, and lymph.”
by Karen M. Lynch
]]>ref. to article https://my.clevelandclinic.org/health/diseases/12564-edema
Elizabeth Berson and her father are facing his illness together, and she has penned an article discussing the benefits of Air Relax Plus Compression boots (AR-3.0 Leg Recovery System):
“As a healthy, able-bodied 24-year-old, I'm fortunate enough to consider myself a runner. I started running in 2021 and have since run 3 half-marathons and joined 2 local running clubs. As much as I've enjoyed the mental and physical challenges of running - the best part about it is by far the community.
In truth, my welcome into the running community occurred long before 2021. In fact, it began as early as 1998. At that time, my dad was a dedicated member of a Hashing group - a cross-country style run/social club. As a toddler, my dad would push me in a stroller while he ran through forests, under bridges, across fields, and over all sorts of terrain.
As recently as running became a major part of my adult life, it has forcibly become a part of my Dad's past. In early February, I ran an 8 mile 'Super Bowl Hash' run with my dad by my side. Just a few weeks later, he was diagnosed with Stage IV Pancreatic Cancer.
Though my dad likely won't be running again anytime soon - the mental and physical toughness that running taught him is ever present as he undergoes intense treatment for his illness. Two months into treatment, one of his most challenging side effects became severe edema (fluid buildup) in his legs. He wore medical grade compression socks almost 24/7, even while sleeping, and was tested several times for blood clotting to no avail. His legs were swollen, heavy, and painful all the time and rapidly became a major hindrance to his quality of life.
Enter the running community!
A colleague of my dad's heard about his edema and recommended the Air Relax system as a potential therapy. An avid runner, she swears by them for marathon training and suspected the benefits could be similar for someone suffering from edema.
We purchased the Air Relax 3.0 Leg Recovery System about a month ago and it has quickly become a key tool in our battle against his persistent edema. Though he continues to use other treatments like diuretics and compression stockings, the AR-3.0 system is by far the most comfortable and relaxing way to see quick improvement. Just 15 minutes with the system and the swelling is significantly reduced. The physical effects aren't permanent, but the mental relief from knowing he has an effective treatment on hand has drastically reduced his level of distress.
THANK YOU to Air-Relax for giving us such a powerful management tool to fight edema and for empowering individuals with at-home therapies. And THANK YOU to the athlete community for pushing the human body to its extremes and driving specialized technology innovation.”
By Doug B | amazon customer
]]>Foam rolling is often used as part of a warm-up or cool-down routine for athletes and fitness enthusiasts. It's a cost-effective and convenient way to perform self-myofascial release and can be done at home or in a gym. Remember to start with a softer foam roller if you're new to it and gradually progress to firmer ones as you become more accustomed to the technique.
Massage Tools – Compression boots
Recovery is essential for athletes, and foam rollers, massage sticks, or massage guns can help alleviate muscle soreness.
Compression system were once only for the exclusive use of patients with serious muscular and circulatory disorders such as lymphedema, venous insufficiency and P.A.D. Today, Recovery boots systems are used by sports teams, universities, physical therapists, and professional athletes to improve recovery time and enhance their training.
Smartwatch
Popular smartwatch brands include Apple (with the Apple Watch), Samsung (with the Galaxy Watch series), and various manufacturers using Google's Wear OS, among others. When choosing a smartwatch, consider your specific needs, whether that's fitness tracking, health monitoring, or seamless integration with your smartphone, and choose a model that best suits your lifestyle and preferences.
Gym Bag or Sports backpack
The Air Relax carrying case is skillfully crafted to accommodate your premium leg recovery system, boasting exceptional quality in its construction. Made from durable, water-resistant nylon, this bag not only offers superior protection but also showcases versatile functionality. In addition to its protective qualities, it can effortlessly transform into a comfortable backpack, providing an ergonomic balance that takes the strain off your back while ensuring convenient and stylish transportation.
Water Bottle
Staying hydrated is an essential—and often overlooked—aspect of maintaining good health. As we age, it’s even more important. Adults 60 and older are at greater risk for dehydration for a number of reasons, including natural drops in thirst levels and body composition changes. Older adults are also more likely to take diuretics and other medications that cause fluid loss in the body. If you’re struggling to get eight 8-ounce glasses of water a day—the amount recommended by many health experts—here are 10 great reasons to drink more.
Remember to consider their sport, skill level, and personal preferences when choosing the best gift for an athlete. Tailoring the gift to their specific needs and interests will make it even more appreciated.
]]>Why Is It Called Black Friday?
The day following Thanksgiving—commonly referred to as Black Friday—has become one of the busiest shopping days of the year in the United States. It is believed by many that the term Black Friday derives from the concept that businesses operate at a financial loss, or are “in the red,” until the day after Thanksgiving, when massive sales finally allow them to turn a profit, or put them “in the black.” However, this is untrue.
A more accurate explanation of the term dates back to the early 1960s, when police officers in Philadelphia began using the phrase “Black Friday” to describe the chaos that resulted when large numbers of suburban tourists came into the city to begin their holiday shopping and, in some years, attend Saturday’s annual Army-Navy football game. The huge crowds created a headache for the police, who worked longer shifts than usual as they dealt with traffic jams, accidents, shoplifting, and other issues.
Within a few years, the term Black Friday had taken root in Philadelphia. City merchants attempted to put a prettier face on the day by calling it “Big Friday.”
The phrase “Black Friday” to signify a positive boost in retail sales didn’t grow nationwide until the late 1980s, when merchants started to spread the red-to-black profit narrative. Black Friday was described as the day stores began to turn a profit for the year and as the biggest shopping day in the United States. In truth, most stores saw their largest sales on the Saturday before Christmas.
How much Americans spent on Black Fridays?
When it comes to Black Friday spending in the United States, it's essential to take note of the statistics. In 2021, a whopping 180 million shoppers collectively poured a substantial $54.2 billion into the retail economy during the period stretching from November 26th to November 30th.
It's also intriguing to look back to 2012, a year that witnessed the highest peak of Black Friday spending. During that time, the average American shopper allocated $425 to their shopping endeavors, contributing to an astounding total expenditure of $59.1 billion. These data points offer valuable insights into the significant economic impact and consumer trends associated with Black Friday sales events on retail store when online shopping was not developed like now.
These historical figures provide us with valuable insights into the profound economic impact and the shifting consumer trends associated with Black Friday sales events, especially in an era when online shopping had not yet evolved to its current prominence.
Ref. https://www.britannica.com/story/why-is-it-called-black-friday#:~:text=A%20more%20accurate%20explanation%20of,some%20years%2C%20attend%20Saturday's%20annual
Ref. https://en.wikipedia.org/wiki/Black_Friday_(shopping)#Cyber_Monday
Staying hydrated is an essential—and often overlooked—aspect of maintaining good health. As we age, it’s even more important. Adults 60 and older are at greater risk for dehydration for a number of reasons, including natural drops in thirst levels and body composition changes. Older adults are also more likely to take diuretics and other medications that cause fluid loss in the body. If you’re struggling to get eight 8-ounce glasses of water a day—the amount recommended by many health experts—here are 10 great reasons to drink more.
1. Improved brain performance
Even mild dehydration—as little as 2% fluid loss—can affect memory, mood, concentration, and reaction time. Adding just a few glasses of water to your daily intake can have a positive effect on cognition, stabilize your emotions, and even combat feelings of anxiety. This is especially important for older adults who are at higher risk for both dehydration and impaired cognitive function.
2. Digestive harmony
Your body needs water in order to digest food properly. Without enough, you may experience irregular bowel movements, gas, bloating, heartburn, and other discomforts that can hurt your quality of life. Upping your fluid intake may help get things moving in the right direction again. It aids in breaking down soluble fiber from your diet to keep your digestion process on track. Mineral water is especially beneficial—look for products enriched with sodium and magnesium.
3. More energy
Dehydration can slow down circulation and affect the flow of oxygen to your brain. A lack of fluids can also cause your heart to work harder to pump oxygen all throughout your body. All of that expended energy can make you feel tired, sluggish, and less focused. Simply by drinking more H2O, you’ll prevent dehydration and have more pep to get you through the day.
4. Weight loss/management
Since it provides a sense of fullness, water can help you feel satisfied in between meals—instead of heading to the snack cupboard. It can also help boost your metabolism. One study of women with excess weight found that drinking additional glasses of water before each meal resulted in substantial reductions in body weight, body mass index, and body composition. According to another 2016 study, adults who upped their water intake by just 1% consumed fewer calories. They also reduced their overall intake of sugar, cholesterol, sodium, and saturated fat.
5. Decreased joint pain
Did you know the cartilage in our joints contains approximately 80% water? Staying hydrated helps your joints stay well-lubricated, which helps reduce friction by creating more of a "cushion" between the bones. Less friction means smoother-moving joints and fewer aches and pains.
6. Better temperature regulation
Research shows that when you're dehydrated, your body stores more heat. This in turn lowers your ability to tolerate hot temperatures. Drinking plenty of water helps you produce sweat when you're overheated during activity, which in turn cools your body down. This built-in cooling mechanism is critical in preventing heat stroke and other potentially deadly heat-related conditions.
7. Kidney stone prevention
Kidney stones are clumps of mineral crystals that form in the urinary tract. If you've ever experienced one, you know how painful they can be. Consuming adequate amounts of water each day can help dilute the concentration of minerals in your urinary tract and make stones less likely. Water also helps flush harmful bacteria from your bladder and can aid in preventing urinary tract infections (UTIs).
8. Healthier heart
Your blood is made up largely of H2O. When you don't drink enough glasses of water, it becomes concentrated, which can cause an imbalance of vital minerals (electrolytes). These minerals, like potassium and sodium, are key to the proper functioning of your heart.
9. Improved detoxification
Sufficient water intake supports your body’s natural detoxification systems, which remove waste and harmful substances through urination, breathing, perspiration, and bowel movements. Supporting your own powerful, built-in detox processes can help enhance your overall health.
10. Fewer headaches
Even a mild fluid loss can cause the brain to contract away from the skull, leading to headaches and migraines in some individuals. Being consistently well-hydrated may help keep head pain in check.
How Much Water Do You Need?
If you want to prevent dehydration, it’s as easy as incorporating more water and water-rich foods into your diet. Eight glasses a day is an easy rule to remember and a good general target. You can also use the body weight formula: take one-third of your body’s weight and drink that number of ounces in fluids. For example, if you weigh 150 pounds, aim to drink 50 ounces of water each day.
Certain situations will require you to drink more water to maintain good hydration. These include physical activity and exercise, hot and/or humid weather, and occasions when you are vomiting or have diarrhea. Every person’s hydration requirements are different, depending on factors like medical history, health conditions, and any medications being taken. Talk to your doctor to come up with a personalized hydration plan that meets your unique needs.
Ref. to the article https://www.ncoa.org/article/10-reasons-why-hydration-is-important
ref.to the article:
https://oakgroveky.org/how-to-boost-your-immune-system-this-fall/
What is sleep?
Sleep is a complex biological process. While you are sleeping, you are unconscious, but your brain and body functions are still active. They do several important jobs that help you stay healthy and function at your best. So, when you don't get enough quality sleep, it does more than just make you feel tired. It can affect your physical and mental health, thinking, and daily functioning.
What are sleep disorders?
Sleep disorders are conditions that disturb your normal sleep patterns. There are more than 80 different sleep disorders. Some major types include:
How Is Lymphedema Treated?
At this time, there is no cure for lymphedema. The goal of treatment is to reduce the swelling or keep it from getting worse, and to relieve symptoms. Your doctor can help you figure out which treatments are best for you.
Lymphedema can be treated with—
Exercise. Moving your swollen arm or leg may help the lymph fluid to drain, thus reducing the swelling.
A compression sleeve or stocking. This garment fits tightly on your swollen arm or leg, helping the lymph fluid flow out.
Massage therapy. A special kind of massage called manual lymph drainage can help push the lymph fluid out of the swollen part of your body.
A pneumatic pump. A machine inflates a sleeve that you place on your swollen arm or leg, helping lymph fluid flow out.
Weight loss. In patients who are overweight, lymphedema related to breast cancer may improve with weight loss.
Surgery. If your lymphedema is severe, your doctor may suggest that you get an operation. Several options are available.
For more information, visit Johns Hopkins Medicine’s Lymphedema: What Are Your Surgical Options?
Cancer treatment. If a cancerous tumor is causing lymphedema, the cancer is treated.
ref. to source
https://www.cdc.gov/cancer/survivors/patients/lymphedema.htm
After having an operation, the next critical challenge for a patient is the recovery phase.
It’s critical because the body could either respond positively or negatively to the procedure especially if it’s been a major surgery.
Aside from this concern, there’s almost always that agonizing pain after the effects of anesthesia is gone. For a faster and more comfortable healing, many patients turn to therapeutic massage.
The use of massage in physical healing is relatively new in the Western world particularly in the United States when compared to its actual age of existence.
Even before medical operations or pills and drugs were invented, massage was already the choice for healing 4000 to 5000 years ago.
It is believed to have started in India but it’s in China where written evidences and its most prevalent use in therapy are found and very well known.
The earliest argument in favor of therapeutic massage is the need to balance the bodily and spiritual energy to prevent or heal illnesses.
Massage is only a part of the traditional Chinese medicine used around the world. But if traditional Chinese medicine is considered a mainstream form of treatment in most Asian countries, it is only considered a complementary or alternative in the west.
Thus, most Westerners consider it only as a last resort when mainstream medicines fail to provide positive results. Herbal supplements are good examples. In the US, they are not considered medications but only as “food supplements”.
Older readers may recall being hospitalized in the 1960’s and 1970’s when massaging in hospitals was standard.
Nurses would especially give massages to frail, elderly patients to prevent or treat delirium, a common risk in this group due to anesthesia and postoperative drugs.
“But now most of the nurses who practice it are retired.” (Time Magazine)
There are dozens of reasons why you should take advantage of massage therapy after surgery.
In the medical world, massage therapy is increasingly considered a low cost, simple, and effective nursing intervention. Its main (and clinically proven) benefits are as follows:
It not only helps deal with pain but actually reduces pain as research indicates. There have been several studies concluding the benefits of massage in reducing post operative pain.
Massage can have amazing painkilling abilities…
When someone receives a massage treatment, its effect to the body can be literally like a shot of morphine or a pain reliever (patients in a study said that massage delivered about as much pain relief as a dose from a morphine drip according to Dr. Daniel Hinshaw, a surgeon in the VA Ann Arbor Healthcare System).
ResearchGate reports:
The same study among patients receiving post-op massage therapy after major surgery found that the patients experienced:
“..markedly less intense and less unpleasant pain and less anxiety than patients who got standard pain medication or individual attention but no massage”.
A 2012 study among cardiac surgery patients found that massage therapy significantly reduced the pain, anxiety, and muscular tension and improves relaxation and satisfaction. (PubMed).
In another study, foot massage in breast surgery patients also showed to be an effective pain management method.
These stressed and anxious feelings are common before and after the operation and often make pain even harder to endure.
Researchers at the University of California, San Francisco, School of Medicine’s Osher Center for Integrative Medicine published a study finding that shiatsu foot massage, Swedish massage, and acupuncture helped reduce pain and depression in postoperative cancer patients.
Swelling is natural after an injury or surgery. The lymphatic drainage massage is a particular technique used for swelling.
It helps keep the lymphatic drainage system in order by clearing fluid cellular wastes which are clogged up and are causing the swelling.
Massage can help ease the swelling by relaxing the muscles and ensure proper blood circulation.
The Air Relax Compression system is a perfect example of lymphatic drainage massage. Similar devices have been used in the hospitals to prevent blood clots after surgeries.
For faster healing of wounds, proper blood and oxygen flow is required. Keeping the blood flow at normal levels is important because it’s the distributor of nourishment towards the affected area.
This way it promotes cellular and tissue repair, and due to clotting, it protects the wound against foreign elements particularly of viruses and bacteria which can cause infections.
The majority of the therapeutic massage techniques now promote good blood and oxygen flow throughout the body.
Because of improved blood flow, massage therapy enhances nutrient delivery in the body thus shortening surgical healing time.
Increasingly studies show that massage therapy shortens hospital stays. Ask your medical team for massage.
The reduced hospitalization is partially because less drug administration and postoperative interventions may be required.
Massage also helps breaking up scar tissue and prevent creation of more (excessive) scar tissue formation. This goes for internal scar tissue (adhesions) as well as scars on the outside of the skin.
Massage also helps in promoting flexibility of the muscles and joints. Because a patient could have been sitting or just lying before and after the operation, the muscles and joints get stuck and become stiff.
Even if the patient is immovable yet, massage is the best alternative to heat up and exercise those muscles and joints for flexibility and faster mobility.
Massage therapy does appear to have positive effects in the reduction of disability. (Study report on massage after spine surgery).
Relaxed muscles stimulate oxygen supply to the organs and skin which, in its turn, strengthens the immune system and prevents infections.
A 2010-2011 study in the Isfahan Chamran Hospital in Iran found that massage therapy improve the mood of patients after open-heart surgery.
Research shows that massage creates a pain-blocking sensation due to endorphin-like chemicals that are released in the body. These chemicals reduce pain and create a sense of well-being.
All the above mentioned benefits contribute to a faster recovery.
Based on clinical studies, massage can even cut the recovery period by as much as half.
The element of ancient traditional healing is safe. Of course check with your surgeon or doctor to find out about your personal situation.
The UCLA Center for East-West Medicine uses massage for most of its 14,000 patients each year to treat post-surgical pain among other things.
Ideally you could go to a massage salon or get an ambulant massage therapist over but this may be costly or difficult if you are non-weight bearing or otherwise limited in your mobility.
Why don't you make it easy for yourself and get a Professional Home Therapy massage with Air Relax?
]]>I do 2 speed sessions and 1 long run per week with 2 recovery runs as well as cross training, 3x week of 15-20 min strength training and 4x per week of yoga. I run about 200 miles a month and love every minute. Training at different paces and running 50 mile weeks has been both exhilarating and challenging.
After increasing my training I started to notice that my legs were sore. Seeing my fitness really soar has been so wonderful and I’m thankful to be running totally injury and pain free- but I wanted to find something that could make my legs “bounce back” a little quicker so I could train harder.
To keep my legs fresh, I needed something serious like recovery boots. The air relax system is the most affordable and best one on the market. It delivers exactly the kind of pressure I need. I have been using foam rollers, massage guns, a lot of stretching, monthly chiropractor appointments but really needed something stronger and more effective.
When I am using the machine, I use the “F” mode. This means full legs. All the chambers full in succession and then release in succession for 15 or 30 minutes. After about a week I start to feel results. My legs felt like they can do a lot more. I have felt stronger and more refreshed on all of my workouts since using Air Relax. If you are an athlete looking to be on the top of your game, you need this unit!!
By Laura Seifried @live_well_with_laura on March 7, 2023
]]>
I am a 50 year old female who underwent a complete right hip replacement (arthroplasty) on May 31, 2018. I suffer from osteoarthritis and at the time of surgery had almost full impingement, meaning that there was zero cartilage between the head of my femur and my hip cup... in other words, think of a pestle grinding away in a guacamole mortar. Yep, it's as bad and as painful as it sounds. There are very few treatments and no cure. Surgery was the only option and is pretty intense.
I found the Sequential Compression Device by Air Relax on Amazon about a week before my surgery. I knew that they would be using something similar in the hospital post surgery to prevent DVT (which is also in my family) so I seriously considered it. I did some research, talked to some people that I knew had undergone this surgery and was kinda shocked that no such device had been recommended for short term recovery at home. I spoke with my surgeon about it and he said he'd never heard of it, but it could help with swelling so I checked back the Air Relax at the price and purchased it. And believe me, post surgery, there is wicked swelling! I felt like I had a size 14 leg in a size 8 skin suit!
The first couple of nights, I used the device on the lowest setting and the peristaltic mode. It was pleasant, soothing and engendered an overall sense of calm and relief. I was still on pain killers at the time so that may have had something to do with it. But my goal was to be totally opioid free in the first two weeks after getting home. I used it for only 30 minutes and continued to use it each night and after every home physical therapy work out I did for the next three weeks which brings me to today:
I am pain-killer free - zero use of any opioids.
My swelling is not totally gone, especially as I increase my physical therapy sessions, but I have ankles and knees again instead of cankles and thees.
There is zero joint pain, which has me absolutely flabbergasted. I am giddy with glee. Just go ask anyone you know who has lived with chronic, unfleeting severe pain for over a year and they will tell you what that does to you. Your brain chemistry changes, the depression is dark, wet and heavy and unthinkable thoughts are an arms length away at all times. At three weeks out, yes, I still have surgical pain as my 6 inch incision continues to heal but I gladly embrace it as a sign of healing and the glimmer of hope for a normal life.
My mobility and range of motion are well above average as of my first post surgical exam. I credit the Air Relax for this almost 100%. I use it at night before I go to sleep for 30 minutes only (never sleep with the sleeves on), I sleep completely through the night and wake in the morning with some stiffness and pain, but that is gone after a few vigorous therapy movements and there is no swelling from overnight.
It's not all sunshine and rainbows. I know that I have a long way to go before I am back to where I was prior to the onset of this condition. I still have trouble bending over and there are movements and situations that I simply cannot do. I am also very aware that I am still in the most precarious time for new joint dislocation so I am very conscious of every move I make and I follow my doctor's and therapist's instructions to a tee. But this simple but expensive machine has helped me far more than I could ever imagine. I would urge anyone to talk to their surgeon or doctor about this product.
By 1655 (Amazon Customer)
]]>The benefits of a massage are numerous, depending on the type of massage you're receiving. Massages help with relaxation, stress relief, improved circulation and lymphatic flow, and tension relief. Massage can also improve sleep quality, reduce anxiety, reduce headaches, and help relieve pain in muscles and joints. It can also help with digestive issues.
Massage therapy offers a wide array of advantages to its recipients. Regular massage can help reduce stress and promote relaxation, which can lead to improved mental health, as well as increased physical wellbeing. Massage can also help increase circulation and lymphatic flow, easing tension and aiding in the healing of soft tissue injuries. Massages can improve flexibility, range of motion, and joint mobility; reduce inflammation; improve posture; reduce the risk of injury; and even improve breathing patterns.
For those suffering from chronic pain, massage therapy can provide relief by targeting the source of discomfort. Massage can target specific problem areas such as tight muscles in the neck or back or general tension throughout the body. It also helps with improving sleep quality, reducing anxiety levels, reducing headaches, and relieving muscle soreness. Furthermore, regular massages may help boost immunity levels by increasing circulation and helping flush out toxins.
Finally massage therapy has been found to be beneficial for people with digestive disorders like irritable bowel syndrome (IBS). Massage increases blood flow to the stomach area which helps to relax abdominal muscles leading to improved digestion and elimination of toxins from the body more efficiently.
@livsmart.trainsmart: I’m sharing 5 of my favorite tools to help with my recovery. Recovery is so important after a workout to avoid any type of injury.
BRANDON: If you’ve been in the running world long enough, somebody somewhere has told you that recovery is the key to a more successful and sustainable running career. They’re not wrong, recovery is more important than most of us give it credit for. There are tons of studies that prove it, too, lending legitimacy to everything from a foam roller to an ice bath. Companies are getting in on the sky-high demand for recovery products, and I get to try them out. I was pretty stoked to find out that the Air Relax Pro Recovery Boots were on their way to me.
Before I get into the nitty-gritty, at least promise me you’ll take this one piece of advice: There will never be a better recovery system than a good night’s sleep and proper nutrition. Alright, on to it.
Air Relax is a recovery company that prides itself on developing state-of-the-art technology to improve muscle and circulatory recovery. They sent me their AR-4.0 Recovery System to try out, complete with all the bells and whistles. The system comes with an AR-4.0 Control Unit, the leg sleeves, hose bundle, AC power supply, and a large 38L carrying case and power bank for life on the go.
Fair warning, the complete set tips the scales (or burns your wallet) to the tune of $1,250. It’s not exactly cheap, but how do you put a price on your health?
BRANDON: Let’s break it down, piece by piece, starting with the boots and the AR-4.0 Recovery System. The boots strap nicely around each bag and are comprised of six compression chambers. It might sound like a lot of sections, but they’re meant to replicate a more anatomically accurate human leg — tighter in some places, looser in others. The design is slick, with uncompromisingly strong zippers and durable nylon fabric to help the chambers expand and contract. All I’m trying to say is that you won’t have to worry about breaking a zipper or popping a chamber… ever.
The AR-4.0 Recovery System is fancier than most interfaces in cars, with a 5.5-inch LCD built-in. It allowed me to customize my recovery experience with 14 levels of pressure, customizable chamber selection, and various recovery plans. An optional power bank can provide you with three extra hours of juice while away from a wall socket. The 38L carrying case is small enough to fit as a carry-on yet big enough to fit all of the items mentioned above with room left over for a day or two’s worth of clothing, making it an ideal traveling companion.
I can sum it up by saying you’ll have a pretty amazing recovery experience. Oh, and the entire process is pretty quiet, which is nice if you want to throw on the Air Relax Pro boots while you catch up on House of the Dragon. I’ve been using them for a week straight, and I don’t see myself breaking that streak.
BRANDON: The obvious elephant in the room is that all in, you can end up dropping $1,250 for the Air Relax Pro with all of the bells and whistles. If you want to save a little cash, you can grab a smaller, less customizable setup for around $575. It’s still not cheap, but it’s a little better.
I like the idea of Air Relax’s optional power bank and carrying case, but they could have been better executed. The case adds little more than a way to keep things organized, and I mostly use the boots at home. That goes hand in hand with not needing the power bank, as there are more than enough outlets around my house. I’m sure some people will like the added portability, but the entire package isn’t all that light, so I won’t be lugging it around.
BRANDON: The Air Relax Pro AR-4.0 Leg Recovery System is amazing, but it can be a tough sell at $1,250. That’s a lot of money, especially compared to other recovery alternatives like rollers and ice baths. However, the Air Relax Pro is a safe bet if you are looking for a top-notch leg recovery system. You can customize your preference of boots, sleeves, and systems for a full-body experience — at a price.
Since bringing the Air Relax Pro into my life, I’ve noticed a major shift in my recovery and overall wellness. My legs feel less tired and more ready to go on hard workout days — even as marathon season arrives. As I mentioned earlier, sleep and nutrition are still my one and two, but this AR-4.0 system is a powerful number three.
Actually might have been 9 years of daily use.... and the compression unit still works flawlessly but I was swayed to try the new system and I am glad I did.
I am not good with a sewing needle so when my boots finally decided to croak I looked around at different companies based on price point. When I read the reviews for other companies I realized that getting 5 years out of boots was unheard of. Long story short, I upgraded my system to take advantage of the increased variety of compression cycles and I am glad I did. My son continues to use the old system and he has no problems at all...
By Les A.
EXCELLENT RECOVERY SYSTEM
My experience with compression therapy/recovery (and the Air Relax system specifically) is slim, but I can confidently say that this is the best system I have used for optimal recovery. As an aspiring young athlete this system makes it quick an easy to get a full leg recovery in-between tough training sessions or after a hard day. What I love most about the Air Relax system is that I can choose different modes depending on which area of my legs needs the most attention. Other members of my family have also used this system and they are blow away by the increase in performance that they feel and how much better there recovery is.
By Jacob B
5 STARS FOR AIR RELAX
I have been an avid multisport / cycling athlete for 10 years and have always pined for a pair of recovery boots. Instead of going for one famous and over-priced brand, I am VERY happy to have a pair of Air Relax recovery boots. First and foremost, the construction seems very durable and set to last the test of time and repeated use. Plus, the handy travel case allows for easy transport to destination races or just to take with me when I travel for work and want to unwind after too long cramped into an airplane seat.
Most important is the actual benefits of the boots, of course. I have already used several times after intense workouts and always feel better and prepared for my next training session. Plus, it just feels relaxing.
I'm training for Race Across America 2022 and will be using the recovery boots a lot to maximize my workouts and recovery so I can arrive on race day in peak form. LOVE these boots.
By Scott
]]>I'll be honest, this time I introduced one or two technique changes to try and move things along (straighter back, better ankling), though at their most effective I wouldn't have expected much change. I certainly wasn't expecting the almost immediate, significant improvement that occurred.
First, hiking one of my steeper regular trails; I just felt lighter (but I wasn't).
Second cycling(road). I post all my rides to Strava, so the comparison is easy. Instead of the slow improvement from 20% off my best power numbers (19%, 18%, 17% .......) , within a week I'm up to 10%.
I'm always very skeptical particularly of anecdotal "evidence", so I'll just say, "add my "evidence" to "Yeah Baby" pile".
Advice:
Reviewed by others
I've demonstrated the boot to others who were impressed and planning to buy. I myself, may need another boot, as they seem to be my wife's pants of choice whenever she's at home !!
By Paul H. on 04/23/2021
]]>Endurance training encompasses much more than the hours you put in at the gym, your programming, and the loads you lift. For training to have its desired effect, athletes ought to fuel properly and recover effectively.
Recovery periods allow our bodies to rebuild what was broken down during training, adapt to the stress of exercise and become stronger. This cycle is known as hypertrophy and wouldn’t be possible without rest.
Having recovered our bodies fully after training, we’re able to get the most out of upcoming sessions with replenished energy stores and repaired damaged tissues.
The best athletes alternate between intensive physical training and rest and recovery periods. It’s no secret over-training increases an athlete’s risk of injury, and the way to counter this is recovery.
An imbalance caused by overly intensive training and inadequate recovery will not only lead to injury but also to less effective training sessions.
Which means building recovery into your training schedule will allow you to work out harder and consequently can help improve your performance.
THE POWER OF RECOVERY
Athletic recovery is as important as training and nutrition.
Exercise is stress and, while it does provide lasting physical and psychological benefits, it also creates traumas or microtears in your soft tissue, specifically your muscles. This can lead to soreness and pain.
These are all by-products of training, but volume also needs to be considered. An increase in training volume can lead to overuse injuries or strains if not balanced correctly with recovery.
In order to get the most benefit out of training, athletes should set specific time aside to recover.
There are many recovery methods available to athletes nowadays. The ones available to anyone are sleep and rest days. Yet many athletes like to take a more active approach to their recovery.
There are abundant devices that assist us in finding appropriate ways to make the most out of our exercise while maintaining our bodies healthy and injury-free. Tools like foam rollers, infrared therapy and air compression massagers have grown in popularity in the last couple of years.
While the benefits of each will vary depending on every individual’s needs, growing research has found they have a positive impact on delayed onset muscle soreness, perceived fatigue, muscle damage and inflammatory markers post exercise.
Allowing your systems to heal efficiently will enable you to put all-in efforts during training and in competition. Essentially, the quicker you can recover, the more you can get out of your training. Consequently, the more progress you make.
Integrate recovery onto your training program
AIR COMPRESSION DEVICES AND RECOVERY
The Air Relax Boots are a digitally controlled air pressure system that provides dynamic compression to limbs compromised by poor circulation.
“Compression garments add external pressure. Blood can easily pool in the extremities, especially in the lower limbs due to gravity,” writes exercise physiologist Ross Hamilton in his guide for recovery after training on BOXROX.
“The extra compression helps squeeze the blood out of the muscles and back to the lungs and heart. This allows fresh oxygenated blood to replace it.”
Air compression devices have been used in medicine for years, and were once reserved for patients with serious muscular and circulatory disorders.
The Air Relax Air Compression Boots offer targeted compression modes with multiple pressure levels and different settings. They fit tightly around the leg and foot, and the compressed air that fills the boot presents a specialist’s sports massage feel.
Its benefits are said to include:
This is backed by research: a 2017 study found that external pneumatic compression mitigated a reduction in flexibility and pressure-to-pain threshold (the minimum force applied which induces pain), as well as reduced select skeletal muscle oxidative stress and proteolysis markers during recovery from heavy resistance exercise.
Another study concluded that peristaltic pulse dynamic compression is a promising means of accelerating and enhancing recovery after the normal aggressive training that occurs in Olympic and aspiring Olympic athletes.
Research suggests that wearing compression garments may help increase blood flow and reduce swelling, and experts recommend them to promote an increased clearance of lactic acid.
There are processes that occur during training which lead to a reduction in function of the muscles. We can promote certain mechanisms through recovery techniques which allow us to get back to a fresh, ready-to-train state.
High-intensity exercise like CrossFit® causes an accumulation of metabolic by-products like lactic acid within cells. Air compression boots like Air Relax’s can help filter lactic acid build-up in limbs.
The massaging effect of compression lowers feelings of stiffness and reduces tightening or aching muscles after a long workout.
HOW COMPRESSION BOOTS CAN HELP PERFORMANCE
Minimise recovery time and maximise recovery effect for better performance.
When you rest, you create an environment for healing from exercise so that the microtraumas in your muscle tissue can repair. Recovery also enables your body to efficiently clear out metabolic waste. Compression garments could reduce exercise discomfort by limiting sore muscles and preventing cramps experienced after exercise.
Air compression boots could help keep the body healthy over a longer period of time, thus helping you avoid unnecessary niggles and injuries related to intense exercise. Less time off because of injury means more time training and therefore better performance.
A 2018 systematic review of 40 studies on compression garments found that they show a positive trend towards a beneficial effect during recovery, with subsequent performance improved in five of the eight studies where it was measured.
Adding air compression boots to your recovery routine can aid in the process of adapting to the stressors of exercise, an adaptation which translates into better performance.
Maximise your ability to recover now
WHY CHOOSE AIR RELAX RECOVERY SYSTEM?
Air compression boots might never replace a good massage therapist, but for some athletes, massage therapists can get really expensive. Accounting for the boot’s benefits, cost and convenience, they’re a solid option for athletes looking to maximise their recovery.
The Air Relax Air Compression Boots are easy to use and present no complexities or difficult fittings to wear.
Many users have commended the product for having a quiet motor (enabling them to watch TV while inside the boots for one particular athlete) and for its flawless fit. The boots come in three different sizes to accommodate for your leg length.
Transport and storage are straightforward, and the boots can be used as part of group therapy or by yourself. They are also easy to integrate into your exercise and recovery program, as no significant additional time is needed to set-up the product.
Recovery is a factor you have control over, make sure you do.
By Caro Kyllmann
Junior Editor at BOXROX. A speaker of many languages and keen trail runner, often found covered in mud. Sport has always been part of Caro's life, starting with fencing and moving on to ultra running, climbing, cycling and ultimately CrossFit.
]]>Consequently, performance in sports is compromised due to muscle soreness, reduced muscle strength and limited range of motion. Furthermore, when recovering from an injury, you will be experiencing DOMS due to the nature of rehab. There is a balancing point between recovery and pushing progress. We love to supplement traditional recovery methods (sleep, stretching, foam rolling, ice/heat, etc.) with pneumonic compression systems, like the Air Relax recovery system.
How does pneumonic compression recovery system work?
The Air Relax system works by inflating air into the different chambers of the leg sleeves. These chambers can be targeted systematically, which makes Air relax unique and different from its competitors. The system has 4 different modes of pressure from level 1 being the least amount to 4 being the greatest amount of pressure. Furthermore, it has 3 unique programs on how the boots are inflated and deflated.
Why and how do we use the pneumatic compression recovery system?
First, our basketball athletes love how it feels during and after the 10-15 minute compression following a training session. It compresses the muscles, which helps blood flow in the muscle. We have them do a cool down, which includes stretching, foam rolling, or low intensity cardio, then we have them use it.Second, we utilize it for our athletes recovering from injury or surgery.Finally, we personally use it daily for recovery, especially at the end of the day. It is part of our recovery process, which includes foam rolling, stretching, pneumatic compression, and sleep. This helps us to function optimally to help our athletes and patients perform their best.
By Dr. Marco Lopez and Dr. Gabriel Ignacio. May 28,2020
Sources:
Heiss et al. Effect of Compression Garments on the Development of Delayed-Onset Muscle Soreness: A Multimodal Approach Using Contrast-Enhanced Ultrasound and Acoustic Radiation Force Impulse Elastography. 2018
Comparing to Lineal and oscillation motions, a triplanar vibration has differently designed motor and pulley system. The reason behind its name is because the vibrating massage head does not move only vertically up and down - it also moves horizontally, which makes this masssager unique. Triplanar vibration and lineal vibration can sometimes be associated with a percussion movement, despite they have very different mechanisms.
The linear machine moves straight up and down, and therefore has a hammer-like movement. This would build muscles but will be harsh on the body. When combined with the oscillation vibration motion that moves front-and-back (or side-by-side), the linear motion becomes a lot easier on the joints, bones and the overall effect on the body.
Triplanar vibration technology is a great path on which the linear (percussion) massage device has evolved. Triplanar vibration massage device is built for health maintenance, sports recovery, blood circulation improvement, detox or lymph drainage.
by Air Relax, 2019
]]>Race medal hangers are a great way to display athlete's hard earned race medals.
If the triathlete in your life isn’t already using a fancy Garmin watch that tracks laps in the pool, consider an affordable lap counter. Pool swimming can be monotonous, and being able to think about something other than “oh no – I lost count!” can help relax you and ease your tension while swimming so that you can focus on what you’re there to do.
One of the things that all runners need is a reminder to SLOW down, but just telling them to do that rarely works. Instead giving runners a gift that is going to help them become a better runner by releasing muscle tension, helping with pain and giving an energy boost.
When the weather drives a biker inside this can save the day! First you can put books on it to read OR you can put something like a tablet on there to watch tv, stream videos etc. Passing hours on the bike goes much quicker this way.
Training for triathlons is hard work and it’s hard on your body, and compression is key for muscle recovery after big brick workouts or races. The compression recovery systems or simply a foam roller will help an athlete to recover from the stress and strain of training and racing.
Clubs are a great way to meet friends with similar interests, find training partners, and get information to help further your skills. Many clubs have membership fees less than $50 for the year - if your triathlete isn’t a member already, surprise them with a membership! Clubs can also offer discounts to local and online retailers, as well as on local race registrations that can benefit the athlete year-round.
By Cynthia and Amanda
]]>Endurance athletes alternate periods of intensive physical training with periods of rest and recovery. An imbalance caused by overly intensive training and inadequate recovery leads to a breakdown of cellular reparative mechanisms and eventual tissue breakdown. Physicians have historically referred to overuse injuries of tendons as “tendinitis,” suggesting that the underlying process is inflammatory.
Stress fracture is a common and potentially serious overuse injury in endurance athletes. Stress fracture develops when bone is subjected to repetitive loading (e.g., during running). Microtrauma of the bone accumulates, and bone remodeling cannot keep pace with the continued mechanical stress. Stress fracture should be considered whenever an endurance athlete—particularly a runner—presents with focal musculoskeletal pain. Stress fracture is suggested clinically when physical examination reveals significant tenderness over a bony structure.
In many cases, stress fractures simply require relative rest and, possibly, short-term use of crutches or a walking boot. Patients with metatarsal fractures may be treated with a postoperative sandal or stiff-soled shoe. Some studies have shown that the use of shock-absorbing inserts in footwear may reduce metatarsal stress fractures.
Patellofemoral pain syndrome, often referred to as “runner's knee,” is a generic descriptor for anterior knee pain related to a spectrum of patellofemoral joint disorders. Athletes typically describe pain in the anterior knee that is related to repetitive loading of the joint while running, jumping, or cycling; that is aggravated by climbing or descending stairs or hills; and that is aggravated by prolonged sitting with the knees flexed
As with most overuse injuries, modification of the training schedule is useful. For example, cyclists may need to adjust their saddle height, cycling position, or pedal/cleat system. Other potential treatment strategies include rehabilitative exercises, icing, taping or the use of orthotic devices.
The usual history of Achilles tendinopathy is a gradual and insidious onset of pain in the Achilles tendon. In mild cases, symptoms may be present only during exercise, whereas in more severe cases, the pain will interfere with normal daily activities. Although initial treatment may include activity modification, temporary use of a walking boot in severe cases, heel lifts, gentle stretching, icing, and NSAIDs, the most effective treatment is an eccentric strength training program.
Plantar fasciitis is thought to result from microscopic tearing of the plantar fascia secondary to traction and overuse. Athletes describe heel or arch pain that often is worse upon the first few steps in the morning or after prolonged sitting. Appropriate recovery strategies include relative rest, heel cord and plantar fascia stretching, icing, NSAIDs, prefabricated shoe inserts to provide arch support, and avoidance of flat shoes or going barefoot. In one prospective study, silicone inserts were more helpful than rubber heel cups, and both were more helpful than custom orthotics. Surgery with or without calcaneal spur excision should be reserved for patients with refractory symptoms of more than six to 12 months' duration who fail nonoperative treatment.
By DAVID D. COSCA and FRANCO NAVAZIO (July 2007)
]]>
After a marathon, your muscles are damaged, your body is dehydrated, and your energy stores are depleted. Michael Saunders, the director of James Madison University's Human Performance Laboratory, recommends refueling with a liquid mixture of carbohydrates and protein following a taxing effort like a marathon.
He’s found that a carbohydrate and protein mix drink can significantly help athletes after heavy exercise, keeping markers of muscular damage, like creatine kinase, in check. Though more research is needed, successful studies have used drinks or foods with around 20 percent protein and 80 percent carbs. For example, a 2012 study in Medicine & Science in Sports & Exercise found that fat-free chocolate milk—about 25 percent protein and 75 percent carbs—boosted muscular protein uptake and repair following a 45-minute run at a moderate pace.
In a recent review, researchers looked at ice bathing after a strenuous workout and concluded that it can be effective for reducing muscle soreness after exercise. (It was especially true in studies involving runners.) The cold temperature tamps down inflammation and helps flush out waste from your muscles.
Another increasingly popular way to boost recovery for runners is by wearing compression gear. A new study in the Journal of Strength & Conditioning Research found that donning a pair of full-length compression tights for 72 hours after finishing a marathon significantly decreased how sore your muscles feel, though it had no actual impact on the biological markers of inflammation and muscle damage. The compression recovery systems also showed the benefits, as decrease in soreness after the long-distance runs.
Like compression gear, massage and foam rolling both have a few small studies supporting their use in decreasing muscle soreness and damage after a strenuous workout. One 2012 study found that post-exercise massage produced minor reductions in a few markers of inflammation, and a recent study published in Medicine & Science in Sports & Exercise found that foam rolling reduced soreness and improved muscular strength in the days following a tiring set of squat exercises.
Take it easy for the first few days—there's no need to return to running or do any strenuous exercise. Start cross training three to four days after the marathon to get some blood flowing back into your muscles. Try jumping on a bike or in the pool. If you're feeling good one week after your marathon, do some normal runs every couple days. After another week, transition back into your regular running schedule, but don't plan any races or push your mileage too high for at least another month.
by John Davis
]]>Muscle soreness or Delayed onset Muscle Soreness (DOMS) is the pain and stiffness in the muscle several hours/days after high levels of Exercise. This is thought to be caused by eccentric exercise, which causes microtrauma to the muscle fibres, which results in an inflammatory response, increase in intramuscular fluid, creatine kinase and lactic acid. The increasing accumulation of waste products and fluid in the muscle after exercise can cause a decrease in performance and increased muscle fatigue. These elements must be removed via the venous and lymphatic system to efficiently recover the muscle.
(M.J. Cleak et al, Max R. Paquette et al, Journal of Sports Science)
How the Human Body Removes Metabolic Waste (Lymphatic System)
The lymphatic system is one of the main elimination channels in the body. It is a major factor in the absorption of nutrients from digestion into the tissues and is also how the body removes its metabolic waste. The lymphatic system clears toxins, unwanted proteins and waste which cannot be removed by any other means. Because this system doesn’t have a pump, its functions are dependent upon muscle contractions, diaphragmatic breathing and body movement.
Compression Recovery System
Although the human body naturally excises waste causing soreness and fatigue, this takes time. Compression recovery systems deliver that natural sequential compression and helps flush waste, which is thought, causes the soreness, stress and fatigue in the muscle. Recent scientific studies have shown that lymphatic therapy provides a physiological change that improves muscular recovery.
How it Works
Sequential intermittent pneumatic compression increases venous return, rapidly accelerating the body’s reabsorption of the elements causing soreness and fatigue in the muscle. Specific levels of compression measured in mmHg, increase circulation at all levels of the venous system, Deep Veins, Saphenous veins, Superficial and Perforator veins, effectively removing metabolic waste faster than any traditional mode of recovery or rest alone.
Benefits
• Improves circulation, which nourishes cells and improves waste elimination
• Helps relieves muscle pains
• Releases of nerve compression
• Regular use leads to improvements in pain, stiffness, range of motion and overall function of the joints.
• Improved circulation helps pump oxygen and nutrients into tissues and vital organs.
Why the Air Relax Compression Recovery System
• Is an air compression device with multiple chambers that compress in succession. This system increases blood flow through your muscles, which has been shown to aid sports and other recovery, similar to the effects of a professional massage.
• Pressure range is 0-230 mmHG, one of the highest rated pressure ranges on the market.
• 4 Pressure Levels
• 3 different programmed modes
A = inflates the chambers from the bottom up, one at a time. B = also inflates the chambers from the bottom up, but maintains the pressure in the lowers chambers as it works its way to the top. C = maintains pressure in all chambers at once, and then releases.
• Easy to Use
• Easy to travel with
• One of the best customer services we have experienced.
By Paul Hatton at the Edge, UK
]]>
To be fair, pro athletes are breaking down their bodies for a living, and staying in peak condition for the next race means recovery is as much a part of their daily lives as breathing. But still, even we mid-pack finishers are at risk for injury, illness and loss of performance if we don't recover properly. But how can you recover like a pro without quitting your day job? Here are five ways to stay ahead of the recovery curve:
Invest in a Portable PT Center
While some pro athletes visit a physical therapist weekly for active release massages and gait assessments, the average athlete doesn't have the time or budget. For less than $100, you can purchase an array of equipment that can stave off many of your post-race or heavy training injury nuances. Foam rollers start at around $30.
All of these items are small enough to fit in your transition or race bag, so after you cross the finish line, you can grab some water and a banana, then hit the ground for 15 minutes of active release, leading to less muscle soreness, reduced risk of injury and a shortened recovery time. Just keep in mind that if after a week of recovery and foam rolling you're still feeling pain, it's time to go see your doctor.
Think on the Micro-Level
Most people think that recovery involves only post-workout or race behavior, but in reality, recovery is something your body is doing constantly. One of the most overlooked ways to recover is through diet—specifically, micronutrient supplementation.
So what exactly are micronutrients? Unlike macronutrients (carbohydrates, fats and proteins) which are nutritional components we need in large quantities, micronutrients are incredibly beneficial minerals and vitamins we need in small dosages to orchestrate a range of physiological functions from immunity to fluid balance.
During a race, micronutrient supplementation involves taking in electrolytes like potassium and magnesium to keep your body hydrated and to regulate your blood's pH levels. Eating a balanced diet will keep your micronutrient levels in check, but during periods of heavy training or racing, micronutrient supplementation can improve your performance, prevent illness and decrease your overall recovery time. There are many philosophies out there regarding micronutrient supplementation and what works best for each individual.
Sleep on It
Many professional athletes sleep upward of nine to 10 hours a night (plus post-workout naps), and they're not doing it because of laziness. Sleep is when most of your body's recovery takes place. This is easier said than done for most age-group athletes who are juggling work, kids and training, but there are some sleep hacks you can use to make a difference in the quality of sleep you're getting.
Try getting into bed the same time every night, and waking up at the same time (or within an hour of it on weekends). Avoid watching TV or looking at a computer screen for an hour prior to going to sleep, as LCD screen light can stimulate your brain and make falling asleep harder.
Most importantly, if you're thinking of making due with five hours of sleep just to hit that early morning Masters workout—don't. Sleep is more important than any single workout you might complete, especially one done under massive fatigue.
Create Your Own "Race Entourage"
While pro athletes have a bevy of people on-hand to help them recover after a race, sometimes we mere mortals are stuck heading off to coach our kid's soccer game directly after crossing the finish line. This can make proper post-race recovery hard—but not if you get a little imaginative.
Ask your spouse or partner to bring you some ice, compression socks and a healthy protein snack post race, and find a nice spot away from the finish line festivities where you can do some foam rolling, ice your muscles and spend some nice time with them. Spectating at a triathlon or marathon is hard work, too, so take the time to thank them and ask them about how they're doing.
Make your active recovery days even more rewarding by going for a stroll or easy bike ride with your kids. By involving your "entourage" in your racing and training life, you keep it light and fun for the whole family, and they'll be more likely to want to come and support you at more races.
Schedule Recovery Days
Whether you're training for an IRONMAN or dipping your toes in the sport of triathlon for the first time, it's easy to get sucked into the over-training mentality. While being active every day is a positive thing, you should always keep in mind that scheduled recovery days are an essential part of any training plan.
Taking off one day a week to recharge your muscles and your mind will keep you happier, healthier and stronger in the long run. If you don't take days off, you risk falling into an over-trained state, where you might feel as if you're giving 100 percent in your workouts, but due to accumulated fatigue, you're only putting out 75 percent, which will limit and even backtrack many of your performance gains and often lead to injury or illness.
If you find that you feel antsy taking a day off, try scheduling them with a training buddy. Not only can you hold one another accountable, but you can also make plans to meet up for coffee or an easy stretch class.
By Susan Grant Legacki
Most athletes will tell you how important sleep is. While the number of hours is important, most people require different amounts of sleep, from 6-9 hours. Generally, 7-8 is the best target. Instead of focusing on number of hours of sleep, consider your quality of sleep. Do you feel well rested when you wake up? Do you fall asleep quickly? Do you get REM sleep, or is it light? How many times do you wake up at night (a few times isn’t a problem, more is though)?
Improve the quality of your sleep so you don’t need as much. Avoid caffeine, UV light (computer/tv/phone screens), loud noises, or food close to bed-time. Improve your sleeping environment for what you prefer: temperature?, no light, no abrupt noises, mattress/pillow?, “gentle” wake up?. Make sure you sleep deeply. Don’t’ go to bed hungry/thirsty, or drink tons of water, consider sleep aids such as magnesium, melatonin, or herbal teas, don’t drink alcohol, relax your mind with mediation or breathing exercise. As a general rule, if you are falling asleep during the middle of the day, skip/shorten your workout and take a nap instead. On rest weeks, “treat” yourself to an extra hour of sleep.
Your brain needs recovery just like your body. In training, we produce stress hormones, deplete macro-nutrients also used by our brain, use up willpower to perform the training, and distract focused time away from other important activities. Try to find ways to boost your mental recover outside of training times. This can include walks in the park, yoga/meditation, social activities with friends, getting ahead on school/lab work, doing another hobby, focusing on brain nutrition, or simply sleeping. Find what works for you, and don’t forget about this aspect.
How do you know when you are over-trained or burned out? Sometimes writing off poor performance to stress makes you over look other problems! Pay attention to your body and try to understand when you are capable of putting in the effort, and what is too much. "Mentally" also means that life stresses can be affecting your training. School, classes, personal situations can make your body react poorly to a previously-healthy-exercise
Physical recovery starts during the workout. In most cases, a complete warm-up and cool-down are very important. Static and dynamic stretching are points of contention, but see what works for you. Pay attention to if you are tight or perform motions incorrectly. Consider doing easy drills in your resting periods to help you offset any movement imperfections. Compression and ice are arguably tools that you can consider for helping your muscles feel better days after a workout.If you feel pain, stop, ice, rest, and compress. Pain is usually your bodies way of telling you that something is wrong.
This is a very personal topic, find what works for you, seek out resources, and talk to teammates. Fuel your training with what is required. Your body will recover and perform better if you are giving it the fuel it needs while training. This is inclusive of pre-, during, and post-fuel. Eat real food for overall health. Ready-to-go fuel and recovery foods are good when you are time-strapped. See what works for you and read up on it. Overload your body with whole-food sources of micronutrients. Seek out vegetable sources as much as your stomach can handle. Pay attention to getting in the required minerals for energy metabolism and body repair.
by Sam Nicaise, 2013
]]>Today I want to focus on a very important topic – recovery.
After a marathon (or any race) it’s important to make sure you are allowing your body to recover properly. Don’t make my mistake after I ran the Kiawah Marathon in 2014. I was so pumped that I jumped right back into training without giving my body time to do what it needed to do – recover.
You hear others talking about recovery all the time, but from firsthand experience I can tell you if you skip this part of running then it usually does not end well. Not only can it lead to burn out but even worse injury! I’ve dealt with both from my mistakes. We live and we learn but it is a very important lesson I definitely came to the hard way.
After my husband ran Chicago last weekend, our focus turned from marathon training to helping his body recover over the next several weeks. He works a bit different than most people as he runs the very next day. It’s very slow and short for him, but he finds that a bit more effective at this level. Me on the other hand I have to take an entire week or two off to make sure I’m fully recovered. Everyone is different but the same major point is there.
We’ve used many different tools over the years to try and speed up recovery. A few of my husband and I’s favorites: cold baths, foam roller, glutamine, supplements, compression, and massage. They all have their own purpose and have worked in their own way.
Recently, we received a new addition (and a really good one at that) to our recovery collection – the Air Relax Recovery System. I’ve used it a few times but since I’m pregnant I don’t as often; however, over the past months and post-marathon my husband has gotten an incredible amount of use out of it.
What is the Air Relax Recovery System?
Here’s a little background information on the Air Relax.
The Air Relax Recovery System is an air compression device which uses multiple chambers to compress in succession. The massaging helps to increase blood flow throughout the muscles in your legs and feet. Of course, increased blood flow means that it aid in recovery, just like a massage or other compression type item.
There are three different “modes” that control the type of pressure and way the pressure is applied. Type “A” inflates the chambers from the bottom up, one at a time (this is my person favorite). “B” inflates the chambers from the bottom up, but maintains the pressure in the lower chambers as it makes its way up. Finally, mode “C” maintains pressure in all the chambers at once and then releases.
There are also 4 different pressure levels which range from 0-230 mmHG. These can be adjusted during operation until you obtain the type of pressure you are comfortable with.
What are my thoughts on the AirRelax?
At first it intimidated me mostly because when it is putting the pressure on your legs it is almost like you have a blood pressure cuff on. It is odd at first, but once you relax and let it run through its 15 minute session it really does feel like a nice massage for your legs and feet.
This was one of the first pictures my husband sent me after we received the product in the mail.
My husband used this for several weeks leading up to Chicago and even brought it along with us to Chicago to use post-race.
Here are a few of his thoughts on Air Relax:
If you are looking for a new addition to your recovery routine, the Air Relax Recovery System might just be it! You can find out more information about Air Relax on their website and follow them on Facebook.
by | Oct 14, 2016 | Marathon, Product Review, Recovery
]]>