A Little R&R



There is nothing worse for an athlete than being sidelined with an injury – many of which are not a result of trauma, but chronic overuse (believe me, I know!). With a little R&R — Relax and Recover — many of these injuries can be prevented and treated through a wide range of different therapy techniques. Here is our guide to 9 of the most popular and effective sport performance and recovery therapies — some old and some new. And as an added benefit, many are equally popular as wellness treatments for relaxation and overall wellbeing too.


We first wrote about cryotherapy in 2015, when your intrepid editor decided to venture into a -238 degree chamber – yes, you heard right — before it became as widely popular as it is today. Cryotherapy was on our radar as a cutting-edge sports recovery tool, popular among top professional athletes, many of whom had their own cryochambers at home. Now cryotherapy studios can be found in everywhere and booking a session as easy as signing up for your favorite workout.  Read More


CBD Sport



At this point it’s hard to imagine you haven’t heard of CBD – short for cannabidoil – projected to become a 23-billion-dollar business by 2025. This non-psychotropic extract of the cannibis plant produces a sense of calm and relaxation (for many), but without the high, and has become a cure-all consumed in oil and edible forms. Most relevant for athletes, are the CBD sport creams for both injury prevention and muscle recovery.

Now there is a line of CBD creams formulated specifically for before and after your workout – Muscle MX Activate and Muscle MX Recovery – both of which come in a handy stick form, so no greasy hands. With 250mg of CBD in each application, both also have Peppermint Oil, Arnica extract, Eucalyptus, Tea Tree Oil and lots more all natural and organic, therapeutic ingredients.

Activate, applied before your workout, provides pain relief and inflammation reduction, while stimulating blood flow and increasing circulation. Recovery is designed to help prevent and treat muscle soreness and fatigue, inflammation, and minor aches and pains. Both creams go on smooth, are fast-absorbing, and have a refreshing scent.

CBD products tend to work differently for each individual. We’ve found that ones friends swear by, may not have much of an effect on others. For this athlete however, I’ve been slathering it on before and after workouts all summer, and am passing my fave CBD sport cream – or creams – on to you.


Strtchd & Lymbr



Stretching went Hollywood on Showtime’s Billions last Sunday when a mysterious blond showed up at finance tycoon Bobby Axelrod’s penthouse. We assumed she was there to provide some sort of service, but surprised to find out what it was. When U.S. Attorney Chuck Rhoades walks in on them and comments, “Here you are dry as a bone after a workout,”Ace replies, “No workout. Kelly just stretches me. She’s the best in the city.” Later in the episode, she would be seen stretching Rhoades.

While having a personal stretcher may be the new luxury for billionaires where once a masseuse’s hands would be, stretching — or getting stretched — has become one of the newest wellness trends to go mainstream with boutique stretching studios popping up across the country. In New York City, you’ve got Stretchd, Racked, and Lymbr — the latter with multiple bi-coastal locations. Nationwide there is Stretch Zone and StretchLab. Read More


31 Days of Wellness: The Final Countdown


Here we are in the final week of January’s 31 Days of Wellness! Our monthlong journey through the wellness landscape continues with more of the most buzzed about trends, classes, and nutrition. As you can see from above I’ve been busy with cryotherapy, hip hop yoga, thermal baths, Bulletproof coffee, infrared saunas, Spiderbands, mediation, and lots more! We kick it off this week with…

January 22: INVERSION THERAPY. Gravity boots, inversion tables and chairs… the practice and benefits of hanging upside down has been around for decades. I stumbled upon it today at a friends house who has a wall yoga set up I couldn’t resist giving a try.

For spinal decompression and traction, inversion therapy is often used to treat lower back pain. Overall, the benefits of relieving gravitational pressure on the spine and stretching the surrounding musculature are increased flexibility, better circulation, and improved posture. When standing upright, gravity pulls everything in our body downwards, most notably is blood. When you are inverted you reverse that blood flow in your body which turns on the lymphatic system to flush out toxins and boost the immune system. Read More


Rapid Fire Relief



From professional athletes to celebrities to everyday fitness enthusiasts like you and I, the secret weapon in everyone’s training arsenal these days is the TheraGun. Utilizing high frequency percussive massage, the TheraGun is a handheld, battery operated, professional grade, vibration therapy tool designed to reduce muscle and joint pain, improve mobility, and enhance performance.

Designed by Dr. Jason Wersland, D.C., a chiropractor and the founder/inventor of TheraGun, this power drill like tool uses vibration therapy to provide high frequency percussion massage to targeted areas. According to Wersland, vibration therapy works on the nervous system, in addition to the muscular system, to reset the body’s response to pain and immobility from overuse or an injury. It literally shakes it all back into place.
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Shock To The System



As athletes, we are always on the quest for the latest innovation in sports medicine to prevent injuries from taking us out of the game. One of this editor’s go to resources is Duke Chiropractic, which offers full service sports rehabilitation. The latest innovation we discovered there is called “EPAT” or “Radial Shockwave Therapy.” EPAT stands for Extracorporeal Pulse Activation Technology, and is one of the most advanced and highly effective non-invasive treatments for neuromuscular disorders approved by the FDA.

In an overuse injury of a muscle or tendon, when we experience pain it is usually a result of inflammation. The body’s natural response is to create scar tissue to help heal the area, but according to Dr. Scott Duke of Duke Chiropractic, scar tissue reduces mobility, it is very weak and tears, and leads to the formation of more scar tissue and more pain. Probably most critical is that it lacks the blood supply to nourish and heal the injured area.

Enter EPAT, a regenerative treatment for tendon, muscle and bone disorders. Through a pneumatically controlled hand piece, compressed air produces a shockwave that delivers thousands of impulses deep within the tissue. These high frequency pressure waves feel like rapid fire zaps, and stimulate the body’s own reparative reaction, to enhance blood circulation and accelerate the healing process. Says Dr. Duke, ”With EPAT we can literally destroy scar tissue and help regenerate new tissue within the joint that prior to EPAT was too deep for our hands to reach.”

EPAT can be used to treat many painful soft tissue injuries, including Plantar Fasciitis, Achilles tendonitis, acute and chronic muscle pain and other conditions. At Duke Chiropractic they also use EPAT to treat frozen shoulder, post operative rotator cuff injuries, and even hip and knee replacements where scar tissue limits mobility and causes pain.

Radial Shockwave Therapy can also help the body produce more collagen — the protein that helps give tendons and ligaments their structure. There is an analgesic effect as well that can provide immediate pain relief. But probably the best news for athletes is that patients can continue activities immediately after treatment. There is no down time for those of us for whom there is nothing worse than being sidelined by a nagging injury.


Good Vibrations



The benefits of foam rolling have been well documented for increased flexibility and range of motion; faster muscle recovery; better circulation; and thus improved overall sports performance. The latest evolution of the foam roller adds vibration therapy into the mix, another established recovery technique, and takes the foam roller to a whole new level.

The HyperIce Vyper is the first high intensity vibrating fitness roller. Word is Kobe Bryant was using a foam roller on a Power Plate, the full body vibration machine, which inspired the idea. The Vyper has 3 speeds of vibration powered by a rechargeable 16.8 Lithium Ion battery. Vibration Therapy delivers high frequency oscillations that force muscles to rapidly contract and relax. While foam rollers are the go to recovery tool, adding vibration with the intensity and frequency of the Vyper allows the therapeutic benefits to permeate deeper.

HyperIce is recognized for creating a new generation of wearable icepacks that have become post-workout recovery favorites for such high-profile athletes as Lindsay Vonn, Blake Griffin, and Hope Solo. The Vyper is their second product and is being utilized used by professional and everyday athletes alike to warm up and recover from training and competition.

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Last week, on the snow day that was the Blizzard of 2015, I trekked over to another frozen tundra called KryoLife on West 57th St, to try “Cryotherapy”, where I stood naked in the cold in 240F below zero temperatures.

The translation of Cryotherapy is literally cold therapy. You enter what is called a Cryosauna (a bit of an oxymoron) and for 3 minutes are exposed to arctic temperatures that have been chilled by liquid nitrogen gas. Because the air has no moisture and there are no air currents, you actually don’t perceive the cold to be as extreme as it is.

Whole Body Cryotherapy is a popular rehabilatation tool in leading medical centers, health spas, and Olympic centers in Europe, and is becoming more widely used here in the US. It has been clinically proven to alleviate pain in those suffering with musculoskeletal, degenerative and joint diseases, as well as autoimmune diseases. It has also proven effective as an analgesic and anti-inflammatory on athletes and in sport performance, for post workout recovery and injury prevention.

Cryotherapy was first invented in 1978 by a doctor in Japan to reduce pain and inflammation in rheumatoid arthritis patients. He discovered benefits of cold therapy — not as it related to chilling the underlying tissue, but the nerves known as thermoreceptors that perceive temperature change. In other words, the perception of cold was optimal, as opposed to actual cold. His goal became to find a method to cool the greatest amount of skin in the shortest amount of time, without allowing the cold to penetrate the body.

For athletes, the ice bath has been the go to recovery treatment for traumatic injuries, chronic overuse, and preventative measures. Cryotherapy offers those same therapeutic benefits, and more, with rapid short term freezing, as compared to the gradual, uncomfortable and deep cooling of an ice bath. World champion sprinter, Usain Bolt had a mobile Cryotherapy unit at the 2012 London Olympic games for relief from back injury; Alberto Salazar used it coaching runners Galen Rupp & Mo Farah for the Olympic games; and soccer star Christiano Ronaldo has his own private cryochamber installed at his home. Read More