Newsletter by Training During The Pandemic
The Newsletter About Your Health And Caring For Your Body NEWSLETTER
TRAINING DURING THE PANDEMIC
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www.nextlevelphysionj.com
The Newsletter About Your Health And Caring For Your Body NEWSLETTER
TRAINING DURING THE PANDEMIC
SERVICES & THERAPIES :
• Concussion Prevention Programming • Return To Sport Screening • Cupping Therapy
• Corrective and Functional Programming • Manual Therapy • Running Technique Analysis and Corrections
COVID-19 has thrown many challenges to running and triathlon training. One unique challenge presented to athletes is training at-home or afar from trainers and teammates. With the short-term suspension of racing and recreational sports, our physical therapy staff has adapted their approaches to be as effective as possible as we move through the pandemic together. At Next Level Physio, we support athletes of all types and levels. Our performance coaching programs push athletes outside of their
typical comfort zones to help them safely reach their goals. You’ll learn the needed skills to succeed in your first or next race through a comprehensive training regimen that boosts muscular strength and agility. And when you have a physical therapist on your team, you'll have a much less risk of injury. Next Level currently offers training packages that include personalized written programs accessed through apps such as Training Peaks as well as virtual 1:1 training. Look inside to discover 5 helpful tips for training during COVID-19.
Call us today to learn more how we can help you!
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Top 5 Tips For Training During COVID-19
Most races have been canceled this year. While training should continue, the intensity level does not have to be as high. There are many "virtual races" taking place for those who still have that "competitive itch". Follow these tips to continue training effectively during COVID-19. 1. Set a schedule: People often say they do not have time for exercising or training. If you plan out your day, starting with 8 hours of sleep, eating, dressing, and training, you will be more successful. 2. Train with a purpose: Most people prefer to train in what they are comfortable with. 9 times out of 10, you will improve as an athlete by doing the types of workout that you don't necessarily enjoy. For example, someone might like easy long runs to build on their cardiac endurance, however, they might be more successful if they incorporate track workouts or interval sessions that focus on power in running, which leads to improved speed or efficiency. 3. Don't push through something that doesn't feel right: There are times when an athlete should push through discomfort or fatigue for the sake of improving endurance. This is a specific training effect that can help at the end of a race. On the other hand, if you have actual pain, respect it. Pain is your body telling you something is wrong and you should not push through it. If you question any sensations during training, immediately seek advice from a medical professional or coach. 4. Fuel to train: Take a second to think about that extra drink or unhealthy snack. Your training will feel better with the proper food in your system. 5. Have fun: Nothing affects training more than getting tired of the same routine and losing interest. People that are able to follow a plan, workout with a friend (socially distanced of course), mix up workouts, and/or train different energy systems are more successful in keeping consistent with their training. For more information on continued training or additional advice on how you can stay active at home during this time, contact us today.
www.nextlevelphysionj.com
Exercises of the Month These exercises should be done stand alone or after exercise, but not before.
HAMSTRING STRETCH Start in a seated position on a chair, bring one leg out in front of you while keeping the other close to the chair. Straighten the knee of the forward leg, hinge at your hip and lean forward. Make sure to keep your back flat to ensure a hamstring stretch, and not a low back stretch. Prior to exercise, hold this stretch for 5 seconds and repeat 5 times on both sides. After exercise, complete the same exercise, but increase the duration of the stretch to 30 seconds and repeat 3 times.
HIP FLEXOR STRETCH Assume a wide, long lunge position with hands on hips, tipping hips backwards. Push your front knee forward, while maintaining straight posture and keeping your head up. Raise one arm up to further maintain balance. Hold stretch for 30 seconds
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“Dr. John has not helped me with one injury but two! He knew immediately the problem I had with my back and how to fix it through the cupping technique. Since I am a competitive swimmer, I did not want to lose any training time, neither did he. I was able to continue swimming and progress everyday with the help from his treatments. Thank you to the whole Next Level staff for helping me through my injury." - L.P. "I was able to continue swimming and progress everyday!"
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Next Level Physio News
NEXT LEVEL TRI CLUB Are you a triathlete looking for a club to train with? The Next Level Tri Club is here! All levels are welcome to join! For more information on membership, coaching, and training schedule, contact Dr. John Mendenhall II at j.mnextlevel@gmail.com.
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