Infrared Sauna Benefits

Infrared saunas have become increasingly popular in recent years, and for good reason. They offer a wide range of benefits that can improve both your physical and mental well-being. Infrared saunas work by using infrared radiation to heat the body directly, which can provide a variety of health benefits.

Here are some of the key benefits of using an infrared sauna:

• Detoxification

One of the main benefits of using an infrared sauna is that it can help with detoxification. Sweating is a natural way for the body to eliminate toxins, and an infrared sauna can help to increase sweat production. This increased sweating can help to flush out toxins from the body, which can improve overall health.

• Pain Relief

Infrared saunas have been shown to be effective at relieving pain. The heat from the sauna can help to increase circulation and reduce inflammation, which can help to alleviate pain in the body. This can be especially helpful for those who suffer from chronic pain conditions such as arthritis.

• Improved Cardiovascular Health

Infrared saunas have also been shown to improve cardiovascular health. The heat from the sauna can help to increase blood flow and improve circulation, which can help to lower blood pressure and reduce the risk of heart disease.

• Stress Reduction

Using an infrared sauna can also help to reduce stress levels. The heat from the sauna can help to relax the muscles and increase feelings of relaxation and calmness. This can be especially helpful for those who suffer from anxiety or stress-related conditions.

• Improved Skin Health

The heat from an infrared sauna can also help to improve skin health. The increased blood flow and sweating can help to remove impurities from the skin, which can lead to a clearer, brighter complexion. Additionally, the heat can help to stimulate collagen production, which can reduce the appearance of fine lines and wrinkles.

• Weight Loss

Using an infrared sauna can also help with weight loss. The heat from the sauna can increase metabolism, which can help to burn calories and promote weight loss. Additionally, the sweating can help to eliminate excess water weight, which can also contribute to weight loss.

1. Improved Immune Function

Using an infrared sauna can also help to boost immune function. The heat from the sauna can help to increase circulation, which can help to distribute white blood cells throughout the body. This can help to improve the body's ability to fight off infections and illnesses.

• Improved Sleep

Using an infrared sauna can also help to improve sleep quality. The relaxation and stress reduction benefits of the sauna can help to promote better sleep. Additionally, the heat can help to relax the muscles and reduce tension, which can help to promote deeper, more restful sleep.

• Increased Energy

Using an infrared sauna can also help to increase energy levels. The increased circulation and oxygenation of the body can help to increase energy and reduce fatigue. Additionally, the relaxation and stress reduction benefits of the sauna can also help to improve overall energy levels.

• Improved Mental Clarity

Finally, using an infrared sauna can also help to improve mental clarity. The relaxation and stress reduction benefits of the sauna can help to reduce brain fog and improve focus and concentration. Additionally, the increased circulation and oxygenation of the body can also help to improve mental clarity.

Overall, infrared saunas offer a wide range of benefits that can improve both your physical and mental well-being. Whether you're looking to detoxify your body, reduce pain, improve cardiovascular health, reduce stress levels, or improve your overall health and well-being, an infrared sauna is definitely worth considering. Just be sure to talk to your healthcare provider before using an infrared sauna if you have any health concerns or medical conditions.

Sports Massage

Sports massage is a form of therapeutic massage that is designed to improve the physical condition of athletes and individuals who engage in regular physical activity. This type of massage focuses on the manipulation of soft tissue to enhance circulation, reduce muscle tension, and alleviate pain. Aggressive sports massage, also known as deep tissue massage, is a variation of sports massage that utilizes deep pressure to target areas of chronic tension and injury. While aggressive sports massage may sound intimidating, there are many benefits to this type of therapy that make it a valuable tool for athletes and fitness enthusiasts alike.

One of the primary benefits of aggressive sports massage is its ability to improve circulation. Deep tissue massage works by applying pressure to the deep layers of muscle tissue, which helps to increase blood flow to the area. This increased circulation delivers vital nutrients and oxygen to the muscles, which can help to speed up the healing process and reduce inflammation. Improved circulation can also help to flush out metabolic waste products that can build up in the muscles, which can lead to soreness and fatigue.

Another benefit of aggressive sports massage is its ability to reduce muscle tension. When muscles are overused or stressed, they can become tight and knotted, which can cause pain and restrict movement. Deep tissue massage works by applying sustained pressure to these areas, which can help to release the tension and promote relaxation. This can help to improve flexibility and range of motion, making it easier to perform physical activities without pain or discomfort.

Aggressive sports massage is also effective in reducing chronic pain. Many athletes and fitness enthusiasts experience chronic pain due to repetitive movements or overuse of certain muscles. Deep tissue massage can help to break up scar tissue and adhesions that can contribute to chronic pain, allowing for greater mobility and reduced discomfort. Additionally, the increased blood flow and release of tension can help to reduce inflammation, which can further alleviate pain.

In addition to its physical benefits, aggressive sports massage can also be beneficial for mental health. The deep pressure and sustained focus required during this type of massage can help to promote relaxation and reduce stress. This can help to improve mood and reduce anxiety, which can be particularly beneficial for athletes who are under a great deal of pressure to perform.

It is important to note that while aggressive sports massage can be uncomfortable, it should not be unbearable. A skilled therapist will work with the client to find a pressure level that is effective without causing excessive pain. It is also important to communicate with the therapist during the session to ensure that the pressure level remains within the client's comfort zone.

While aggressive sports massage can be beneficial for many people, it may not be appropriate for everyone. Individuals with certain medical conditions, such as deep vein thrombosis or severe osteoporosis, should avoid deep tissue massage. Additionally, individuals who are pregnant or recovering from surgery should consult with their healthcare provider before undergoing this type of therapy.

In conclusion, aggressive sports massage can be a valuable tool for athletes and fitness enthusiasts who want to improve their physical condition and reduce pain and discomfort. By increasing circulation, reducing muscle tension, and promoting relaxation, deep tissue massage can help to improve flexibility, range of motion, and overall physical performance. Additionally, the mental health benefits of this type of therapy can help to reduce stress and anxiety, improving mood and overall well-being. If you are considering aggressive sports massage, be sure to consult with a qualified therapist to ensure that it is appropriate for your individual needs and health status.

Flossing: For Mobility

Flossing: For Mobility

Hey there!  Have you heard of flossing?  Nope, we don’t mean your teeth (although I hope you are flossing daily), and we don’t mean that cool dance the kids are doing these days (although send us your best moves and maybe we will feature you on our social media), we mean soft tissue flossing.  Not sure what that is?  Keep reading to find out more!

Soft Tissue Flossing

Soft tissue flossing, or blood flow restriction therapy, is one of many manual therapy tools that is growing in popularity.  The surges in popularity of CrossFit can be credited with the growing popularity of flossing, but this technique is now being adopted by biohackers, bodybuilders, and more.  Soft tissue flossing therapy is achieved through using floss bands (wide latex bands made specifically for this activity) on joints and/or extremities to disrupt blood flow while performing a variety of movements such as flexion and extension or abduction and adduction.

How to Floss

Flossing can be self-administered and is easy to incorporate into your mobility routine.  To begin flossing follow these basic steps:

1.     Determine the target area – usually an extremity that you are trying to increase the range of motion, improve mobility, or decrease pain/injury on.

2.     Firmly wrap the floss band around towards the heart (distal to proximal)

3.     Keep band on for a few minutes and move through an active or passive range of motion

4.     Remove band

As always, before starting a new routine, we recommend you speak to your doctor or licensed professional. If at any time you feel numbness, pins and needles, or see visible signs of extreme blood loss to your body – remove the band immediately.

Why Flossing?

Like most trendy new(ish) forms of self-care and biohacking – there is not a ton of research on flossing, but those who love it know it works almost immediately.  Flossing can help:

·     Boost mobility – flossing is another form of myofascial release; by restricting then reestablishing blood flow, you are removing the buildup in between your muscles and your fascia (much like flossing your teeth – get it?!).

·     Recover faster – the magic of flossing happens when that blood moves back in.  The “whoosh” of blood provides nutrients and oxygen to get to an injury faster and promote healing.

·     Increase range of motion – sometimes that sticky feeling of a tight range of motion is due to build up like lactic acid or scar tissue.  An immediate rush of blood from the restriction and removal of a flossing band helps to clear that build up that is causing inflammation.

Flossing is a great addition to any recovery tool kit.  Move more with less pain!  YouTube has plenty of videos showing great flossing technique if you are interested in learning more!

Add to Your Recovery Routine Tool Kit - Percussive Massage Guns

Add to Your Recovery Routine Tool Kit  - Percussive Massage Guns

The newest trend in warm up and recovery tools on the market are percussive massage guns.  These percussive massage tools closely resemble a power tool (and sound like one too) but provide muscle stimulation to increase blood flow.  Keep reading to find out more!

Percussive Massage Guns

Many of us are used to arriving at the gym and starting our workout with foam rolling; likewise, we end our gym time with paying attention to those tight or sore areas through more foam rolling, stretching, or instrument assisted soft tissue percussive massage using our Musclestache (IASTM).  We also know that regular body work should be part of our selfcare routine. In between sessions, and in addition to IASTM and foam rolling, percussive massage guns can be an awesome way to increase recovery and decrease soreness.

Percussive massage guns are incredibly easy to use – just turn on and apply to the targeted area and let it for the work for you.  Although there is not a breadth of research available regarding percussive massage guns (as they are relatively new to the market), there is mounting support of their efficiency.  Further, percussive massage guns may do something that foam rolling can’t due to their quick speed - in theory, a percussive massage gun vibrating at the right frequency may “trick” the nervous system into blocking pain (this is called the “pain gate theory”).  This means the hesitation one feels when foam rolling presses on those sore spots can be overcame using a percussive massage gun.  Although it is essential to pay attention to the difference between “sore” and “pain,” and pain should be addressed by a professional.

Using a Percussive Massage Gun Before, During, and After Your Workout

Interested in using a percussive massage gun throughout your workout? Let’s look at the benefits of each step:

Before - using a percussive massage gun all over is a great way to warm up before your workout. Percussive therapy heightens blood flow in muscles and helps to turn on your sympathetic nervous system.  Start your workout with 5 minutes of gentle generalized percussive massage and then focus on muscles you are going to train that day.

During – In between sets? Use a percussive massage gun to loosen tight/tense areas.  Finished weight lifting and moving on to your workout of the day?  Percussive massage the muscles just used to get the healing process going. 

After – After your workout firing up your sympathetic nervous system again will help your body enter recovery mode – this time turn your percussive massage gun up a little higher, first target the muscles used in today’s workout, then move to generalized percussive massage.  

The Takeaway

Percussive massage guns are the newest trend in recovery tools for many reasons.  They are simple to use, seemingly effective, help to decrease recovery time, and can be self-applied.  However, outside of recovery percussive massage guns can be used before and during workouts to help increase blood flow, ease soft tissue pain, and activate the sympathetic nervous system.  Although massage guns are a bit of an upfront investment – they are a great tool to have in your mobility toolbox. 

Using Electric Muscle Stimulators for Recovery

Using Electric Muscle Stimulators for Recovery

Electric muscle stimulators (EMS) units are devices that deliver electrical impulses to muscles to make them contract.  Many athletes are using EMS to help with recovery by increasing blood flow and removing lactic acid.  Keep reading to learn more about incorporating this into your recovery routine!

EMS Provides Active Recovery

During training, blood vessels in your muscles dilate and lactic acid begins to build up.  This eventually leads to muscle inflammation, more commonly known as DOMS (delayed onset muscle soreness).  EMS, along with good wellness practices, allows you to get back to training even faster.  

EMS devices provide the stimulus that would naturally come from your central nervous system to contract which releases nitric oxide and promotes the process of angiogenesis. This allows by products to be cleared faster and delivers more nutrients to the muscle to heal and recover. Simply put, EMS devices helps the body recover by increasing blood flow and removing lactic acid.

Controversially, some people believe that EMS should only be delivered by trained professionals, but with self-education, and a proper (and high quality) machine, EMS is a safe practice to do at home.  Further, the results of EMS can be achieved through cheaper methods of recovery (such as body work or manual muscle stimulation) which may point to the high price tag of EMS devices not being worth it.  It is important to research and learn for yourself what types of recovery options may be best for you.  Finally, because the fitness industry is accelerating quickly, many tools used do not have long term research to back up their claims; EMS devices are no exception – some studies show that EMS does not have a significant impact on quicker recovery, but there is some science that rebuttals that.  Make sure to keep an eye on the growing research!  

Five Tips for Using EMS

Interested in starting EMS? We have 5 tips to get you started:

1.    Purchase a high-quality device.  We love PowerDot.

2.    Stay consistent and have an objective.  As with most practices, consistency is key, and strategy is necessary.  Make sure you are applying the EMS device pads in logistically sound spots to make sure you are contracting the targeted muscle.

3.    Begin using the device on the lowest possible setting.  This will allow you to adjust without feeling discomfort.

4.    If you are using an EMS device to recover from an injury, make sure you talk to your doctor before doing so to make sure you are not creating additional trauma or injury.

5.    Once you are comfortable with your device, try incorporating EMS into other parts of your workouts such as using it to increase muscle strength and endurance, and to warm up.

The Takeaway

EMS devices are a recovery aide that helps to increase blood flow and decrease lactic acid through muscle contraction.  Although the verdict is out whether the results are faster than a normal recovery time, many athletes have adopted this practice, and do think there are positive results.  If you are thinking about incorporating EMS into your recovery routine make sure you are using a high-end device, stay consistent, and target the correct spots to get contractions in your desired muscles.

Mobility vs. Flexibility - What's the Difference?

Mobility vs. Flexibility - What's the Difference?

Mobility and flexibility sometimes seem synonymous, but both words have very different meanings.  Keep reading to find out what the difference is between mobility and flexibility, and how to improve both!

Mobility vs. Flexibility

Simply put, flexibility refers to the ability of your soft tissues to stretch while mobility refers to the range of motion seen in muscle tissues, joints, and soft tissue.  Therefore, flexibility is under the umbrella of mobility, and both can impact the other, but success in one does not mean success in the other.  For example, you can have good flexibility when stretching, but when trying to perform a functional movement, mobility may be restricted due to overactive muscles compensating for a lack of stability somewhere.

How to Improve Both

Flexibility can be improved through stretching activities such as yoga.   The goal of stretching is to increase the ability of a muscle to lengthen. Some great beginner yoga poses include:

1.     Child’s Pose - sit on your heels, bring your torso forward and place your forehead on the ground in front of you. Extend your arms toward the front of the mat with palms facing down. Rest your chest in between your knees.

2.     Downward Facing Dog - start on hands and knees and spread your hands shoulder-width apart and knees hips-width apart. Send your hips to the sky to create an inverted V shape with your body. Spread your fingers and toes as wide as you can to get as much grounding as possible.

3.     Mountain Pose - Stand tall with your feet hip-width apart and arms by your sides. Engage your legs and draw your tailbone down.

4.     Warrior I to Warrior II – to begin Warrior I come into a lunge position with your back heel facing inward and your front knee directly over your front ankle. Keep both your hips facing forward and bring your arms over head; to move to Warrior II open up your hips to the side of the mat and extend your arms out with palms facing down. Make sure to keep a 90-degree angle and gaze out over your front middle finger.

5.     Pigeon Pose - On hands and knees, slide your right knee forward toward your right hand and slide your left leg back. Square your hips to the front of the mat and bring your torso down into a forward bend over your bent right leg.

Mobility should be used when a muscle is restricted and needs to be released or range of motion needs to be improved.  Mobility can be increased through:

1.     Myofascial release

2.     Cupping

3.     IASTM

4.     Percussive therapy

Why Should You Care About Both?

Flexibility is important to mobility because it is hard to move a joint when the surrounding tissue is tight; mobility is important to flexibility because your body will compensate for any short comings and restrict flexibility if needed.  Beyond the gym, both mobility and flexibility are important for every functional movement you perform throughout the day and to prevent wear and tear on your joints over time.  Prioritize mobilizing and stretching throughout your self care routine to keep on top of all your muscle and joint needs.