Planning ahead for holiday success

It’s that time of year again! Whether you’ll be shuttling between relatives’ homes, using the time away from work to check off some bucket list adventures, or hosting the chaos yourself, it’s safe to say your typical routine is going to be impacted.

We firmly believe that consistency and load management are two pillars of a successful plan- don’t let your goals get stuck on the sidelines this holiday season! Below, we’ve outlined how to approach the coming weeks to set yourself up for success:

1-2 Weeks Prior:

Check in with your clinician.

• Plan to discuss your current presentation. Understanding the why behind your exercises helps to increase compliance.

• Share details and goals of your travel- how long of a flight or drive do you have? What are your plans once you arrive? Your clinician can help identify strategies to decrease flare ups.

• Update your circuit to reflect just the priorities. Be realistic about the amount of time you can dedicate while out of your normal routine, and highlight what exercises are critical to your continued progress.

• If you won’t have consistent internet access, ask for a PDF copy of your circuit!

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3-5 Days Prior:

Confirm what you’ll have access to.

• Verify with your hotel if they have an on-site gym and what equipment they have.

• Double check with family members or hosts if they have any home equipment.

• Research local gyms. Consider purchasing a day pass if you need more robust equipment based on your plan.

• Check the weather. If you typically run outdoors, does your temporary location allow for success?

• Purchase travel equipment as needed. We’ve highlighted our go-to’s below:

TRX GO Trainer

Everything you need to a full workout, compact and packable.

Collapsible Foam Roller

Easily fits into a carry-on, while still providing firm massage once expanded.

The Orb

Our go-to massage ball for both upper and lower body.

4-Pack of Mini Bands

Travel friendly resistance, in multiple strengths.

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On Location:

Make a plan.

• Identify optimal times to fit in your exercises. Prioritize your circuit prior to any physical activity, completing a majority of the list at your accommodation, and a light warm up once you arrive at your activity.

• Communicate with family and travel companions that this is important for your recovery. They’ll be more supportive of you taking 15-30 minutes away.

• Split up high demand activities when possible to match your current tolerance. Try to plan lighter activity days between more physically demanding days.

Connect with your clinician sooner rather than later to schedule your pre-holiday appointment!

Email our Team

Holiday Scheduling Request

The Benefits of Kinesiology Taping

Kinesiology taping, sometimes called “KT” or “taping”, has emerged as a popular technique in sports medicine and rehabilitation, gaining recognition for its ability to support injury recovery and decrease pain. While the concept of elastic taping is not new, its application has evolved significantly. Let’s dive  into what therapeutic elastic taping is, how it works, and its benefits.

What is Kinesiology taping?

Kinesiology taping uses a flexible, stretchy tape designed to mimic the elasticity of skin. The tape is applied to the skin in various patterns and tensions, depending on the condition being treated. Unlike traditional athletic tape, which is often intentionally rigid and restrictive, kinesiology tape allows for a full range of motion, thereby supporting and stabilizing muscles and joints without restricting movement.

How Does It Work?

The primary theories behind the effectiveness of kinesiology taping involve its impact on the skin and underlying tissues. When applied correctly, the tape can lift the skin slightly, creating more space between the skin and the underlying tissues. This lifting effect is thought to improve lymphatic drainage, reduce pressure on pain receptors, and facilitate the body’s natural healing processes.

Additionally, kinesiology taping has been observed to provide proprioceptive feedback, which can help the body to correct movement patterns and improve posture. Applying portions of the tape with increased tension in specific patterns can gently influence the way a person stands or moves. This feedback may help athletes and individuals with musculoskeletal injuries to perform better and recover more effectively.

Benefits of Kinesiology taping

1. Pain Relief: One of the most commonly reported benefits of kinesiology taping is pain relief. The lifting effect of the tape can help to alleviate pressure on pain receptors and reduce discomfort associated with various injuries and conditions.

2. Improved Function: Kinesiology taping can enhance functional performance by supporting weak or injured muscles and joints. This support helps in maintaining proper alignment and reducing strain during physical activities.

3. Enhanced Circulation: The tape’s effect on skin and underlying tissues is thought to improve blood flow and lymphatic drainage. This can contribute to reduced swelling and quicker recovery times.

4. Injury Prevention: By stabilizing muscles and joints, kinesiology taping may help to prevent injuries during physical activities. It can also support rehabilitation by ensuring that muscles are properly engaged and protected.

Evidence and Efficacy

The scientific evidence supporting kinesiology taping is mixed. Some studies suggest that kinesiology taping can be beneficial for specific conditions such as musculoskeletal pain, joint instability, and post-surgical recovery. For instance, research published in the Orthopaedic Journal at Harvard Medical School (Bhashyam, et al 2018) found that kinesiology taping could reduce pain and improve function in individuals with shoulder impingement when used in conjunction with physical therapy. Another study in the Journal of Sports Rehabilitation (Kirmizigil, et al 2019)  indicated that it might aid in decreasing muscle soreness and improve post-exercise performance.

However, other studies question the clinical significance of these benefits. A review in the American Journal of Physical Medicine & Rehabilitation (Ye, et al 2020) concluded that while kinesiology taping might have some short-term benefits, its effectiveness compared to other treatment methods is still uncertain.

Application Techniques

Proper application of kinesiology tape is crucial for its effectiveness. The tape can be applied in various ways depending on the desired outcome. For instance, a "fan" technique might be used to address swelling, while a "strip" technique can target muscle support. It is advisable to seek guidance from a trained healthcare professional to ensure correct application and maximize benefits.

Kinesiology taping is a versatile tool in the field of rehabilitation and sports medicine, offering potential benefits for pain relief, functional improvement, and injury prevention. While the evidence supporting its efficacy is still evolving, many individuals report positive outcomes. Additionally, kinesiology tape is an inexpensive and low-risk modality. Exploring therapeutic elastic taping could be a valuable step in your injury recovery journey and may provide the support and relief you’re looking for in your journey towards becoming a more robust, durable athlete. 

Interested? All three of our clinicians are certified by Rocktape! Talk to your provider during your next appointment to see how kinesiology tape could supplement your recovery, or reach out to schedule a taping appointment.

Get Taped

Get Taped

To learn more, check out these resources:

Annals of Applied Sports Science: Effect of Kinesio Tape on Proprioception, Static and Dynamic Balance in Individuals with Chronic Ankle Instability

Rock Tape: Kinesiology Tape Research

Orthopaedic Journal at Harvard Medical School: A Systematic Review of Taping for Pain Management in Shoulder Impingement

Journal of Sports Rehabilitation: The Effectiveness of Kinesio Taping in Recovering From Delayed Onset Muscle Soreness: A Crossover Study

American Journal of Physical Medicine & Rehabilitation: Effectiveness of Elastic Taping in Patients With Knee Osteoarthritis

Self-Limiting Pitfalls

Elite performance requires us to be vulnerable. It is essential to have an honest view of our skill set to grow and improve. Working with a coach, or using tools like biofeedback technology can give a clear picture. In the clinic, we use a variety of motion and force capture to enhance the assessment process. Outside of the clinic, wearable technology can track heart rate, speed, and sleep metrics to give you a more complete picture of your performance.

But, ultimately, it’s how we interpret that information that matters. Use the self-assessment below and see if you fall into any of these 4 protective strategies that may be limiting your potential:

1. Self-Handicapping:

Intentionally limiting your effort to give yourself an “out.” If you didn’t really try your best, then the results don’t matter.

2. Feedback Avoidance:

Bubble alert! By only surrounding yourself with people who flatter you, you are distort you outlook.

3. Self-Serving Bias:

Only taking credit for success, and not failure. When you win, its because of your hard work and natural talent, but if your fail it could be the refs, the weather, the astrological calendar…

4. Downward Social Comparison:

Rather than look at how everyone performed, you only compare yourself to those who did worse to protect your ego. Maybe you only scored twice, but he didn’t score at all.

Being mindful of these common mental traps helps us build awareness of the role our mind plays in performance.

Adapted from @stevemagness, author of Peak Performance

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How Can I Heal?

This week, Dr. Heather McGill shared in conversation with Crina Okumus on her podcast How Can I Heal. The two discussed Heather’s vision for how to build robust, durable athletes through three healthy habits. Read more about Okumus and her podcast below:

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THIS PODCAST IS A WEEKLY CONVERSATIONS WITH PEOPLE THAT I ADMIRE TO IMPROVE YOUR OWN LIFE FOR THE BETTER.

Subscribe on Apple Podcasts

To give you a little background about me. I have an experience for more than 15 years in the fashion industry, running my company successfully selling in more than 40 countries and being highly profitable. 

One day, I received a call that my father died in a car accident and my whole life completely changed. I started to ask myself who am I and why I am here? The process of healing took more than five years, during which I was also facing my inner calling to move away from fashion and figure out what is next for me.It was certainly not an easy journey and I thought that I will never figure out what I will do for the rest of my life. But one day, I chose to listen to my heart and let it guide me to my future.

And with that decision, everything started moving in the right direction. 

The biggest insight I had during this time was that I could not change the world. I'm too small for that. But I can certainly change myself and the people around me who would be inspired by my story. And that’s when I decided to start a series of interviews with people that I love and who have made a big change in my life. 

So I hope you will join me in my journey and find inspiration in the stories of known personalities but also those of normal people. And please share your own journey with me and let's make a little change and make this world more beautiful. It’s up to us to make this change happen.

With love,
Crina

Consistent Advice for Inconsistent Times

Seemingly almost every day, this year has thrown unprecedented challenges our way. As a country, and as a community, it can feel like we simply can’t catch a break. This air of overwhelming chaos and danger can trigger feelings of distress and distraction, and impact our normal immune response, throughout coping strategies like emotional eating or alcohol consumption, or poor quality sleep. Good news, these feelings and responses are very normal. Bad news, these behaviors are correlated with an increased risk of injury.

“I don’t know if I can do this”

As athletes and performers, we each possess a deep spirit of resilience. Resilience is defined by the American Psychological Association as “the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress.” Each tryout, audition, tie breaker, performance and championship game has reinforced that spirit. We have each gone through challenge, and emerged stronger.

Brené Brown reminds us in her 2015 book, Rising Strong, that resilient leaders all show three key attributes:

First, they recognize the central role that relationships and story play in culture and strategy, and they stay curious about their own emotions, thoughts, and behaviors. Second, they understand and stay curious about how emotions, thoughts, and behaviors are connected in the people they lead, and how those factors affect relationships and perception. And, third, they have the ability and willingness to lean in to discomfort and vulnerability.

During these unprecedented times, we find ourselves rebounding more frequently. Today’s challenges require near moment-to-moment adaptation. While we may feel sensitive and vulnerable, athletes and performers are robust. Driven by challenge, each of us have demonstrated incredibly grit and perseverance to reach the position we are at today, overcoming injuries and obstacles. It’s important to acknowledge any feelings of distress, but equally important to have an arsenal of resources to continue moving forward in a healthy fashion. We’ve pulled together our favorites from the author / coach duo behind The Growth Equation, as well as the mental health professions at IADMS:

Practice compassion, for yourself and others

Each new 2020 challenge has shown value of human compassion. If you’re feeling overwhelmed, look to ways you can help someone or look for ways someone else has helped you recently. Being kind to yourself when things don’t go as planned is essential, too!

Stop resisting what’s happening

We’ve all been there. But wishing this wasn’t happening isn’t going to help the situation or your mental state. Focus on what your next three tasks are, and keep cycling through your day.

Focus on what you can control

Rather than worrying about the uncontrollable, put your energy towards productive action. If your league now requires mask usage for competition, build a schedule that allows you to gradually build up tolerance to it while exercising.

Think adaptation, not change

“Change is something that happens to you. Adaptation is something that you are in conversation with.” Stulberg’s view returns control to the individual, and the tasks at hand. What is non-negotiable for you, your family, or your team? Start with these, and work backwards to find to solutions that suit your current challenges. Maintaining an openness to new experiences can help to keep you on track- what opportunities has this scenario brought you?

Practice positivity and gratitude

With so much bad news floating around, it’s easy to get lost in it. When you noticed a persistent negative thought, try to reframe it. For example, maybe you still can’t take that trip you’ve been longing for, but airlines and tourism industries are working hard to provide rapid test options.

If you find yourself getting worked up, try what Stulberg refers to as the 4 P's: pause, process, plan, proceed. This quick exercise allows you to acknowledge whatever is coming up for you, and choose a response that best suits our ever-changing environment.

Finally, tap into memories that remind you why it’s all worth it. The view at the summit, that game winning shot, the performance where everything just clicked. Visualization can help to reignite feelings of purpose.

Use Routines to Anchor you

Some days, internal strategies just won’t be enough. These are the days to lean heavy on your routine lifesavers. Block off 15m breaks to take a walk around the block, schedule tech-free time at the beginning and end of your day, pre-order that instagram worth salad + juice combo. Learn what helps you be your best self on bad days. After all, “creativity resides at the heart of human resilience. Even though adversity will always exist within the human condition, embracing the creative resources within us allows us to not only endure but to prevail.” -Creativity, Trauma, and Resilience by Paula Thomson and S. Victoria Jaque.

To learn more about the connection between stress and injury, check out this article.