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Take Your Workout to the Wall

Posted on February 15, 2018 by Kellie Davis

We've partnered up our friends at Health Perch to bring you some new exercises to spice up your workout.  Whether you’re short on space, time, or budget, getting creative with your workout routines can lead you straight into a wall—literally. Find a cozy corner at home or at the gym and hit up these great wall-friendly moves for a solid, full-body workout. [...]

Cross-Train to Become a Better Athlete

Posted on February 02, 2018 by Lizl Kotz

Guest blogger, Lizl Kotz, of Lizl Kotz Performance shares some great insight into why you should try various sports and activities to help you stay injury free and avoid burnout in your typical sport of choice.  [...]

knee pain, Osgood Schlatter, children

COMMON CAUSES OF KNEE PAIN IN CHILDREN AND ADOLSCENTS

Posted on January 23, 2018 by Erin Boynton, M.D.

Kids going through a rapid growth spurt are vulnerable to anterior knee pain. This is pain that occurs at the front of the knee and is often due to tendinitis, overload of the knee cap or stress of the growth plate where the patellar tendon inserts (often referred to as Osgood-Schlatter disease). This is often characterized by a painful bump just below the knee that is worse with activity and better with rest. Osgood-Schlatter disease most often occurs in adolescents during growth spurts, when bones, muscles, tendons, and other structures are changing rapidly. Because physical activity puts additional stress on bones and muscles, children who participate in athletics — especially running and jumping sports - are at an increased risk for this condition. However, less active adolescents may also experience this problem. [...]

arthritis, osteoarthritis, JOINT PAIN, INFLAMMATION

Getting Relief from Arthritis Pain

Posted on January 05, 2018 by Erin Boynton, M.D.

WHAT CAUSES ARTHRITIS? [...]

arthritis, osteoarthritis

Sports Medicine Physician Recommends Body Helix Compression to Patients

Posted on December 04, 2017 by Body Helix

Sports Medicine Physician, Todd McGrath, MD, from Philadelphia, PA, had this awesome information to share regarding one of his patients.  If you are someone you know is suffering from arthritis, consider a Body Helix sleeve... it might be just the thing that helps you! [...]

achillies tendonitis, heel pain

How to Deal with Achilles Tendonitis

Posted on December 04, 2017 by Erin Boynton, M.D.

[...]

exercise, pain, doms

6 Ways to Ease Delayed Onset Muscle Soreness (DOMS)

Posted on November 27, 2017 by Erin Boynton, M.D.

If you’ve ever hit the gym really hard, you’ve probably suffered through this particularly nasty workout hangover. Delayed Onset Muscle Soreness, or DOMS if you want to impress your meathead friends, is the muscular pain, stiffness, and soreness you feel 24-48 hours after you worked them, and can last up to ten days. Eccentric muscular contractions, in which the muscle is lengthened, make you especially susceptible to DOMS. Now, while DOMS can be extremely painful, it isn’t pathological — it’s just a bunch of muscular micro injuries which, given time, will repair themselves and make you stronger. That being said, I don't recommend regularly pushing yourself to such extremes where you become so sore the next day that walking up stairs feels like ascending Everest. However, if you do happen to suffer from DOMS, here are some things you can do: 1. HYDRATE Hydrating before your workout can help prevent DOMS, and hydrating when you’re hurting can help treat it. You see, stiff muscles aren’t just overworked—they’re thirsty. Dehydrated tissue is hard and dry, but when you down your water bottle or sports drink, some of that water makes its way to the dry tissue, and it regains some of that lost suppleness.      2. ALTERNATE BETWEEN HOT AND COLD TREATMENTS  Personally, I like to begin with an ice bath, but I’m somewhat of a glutton for punishment and I know not everyone can take the chill. Still, it is good to start with something cold, and then alternate between cold and hot, like moving between an ice pack and heating pad every five minutes. This increases blood supply to the affected muscles which, in turn, accelerates the healing process.  3. WEAR COMPRESSION GEAR Compression gear, like Body Helix compression sleeves, give your body a tight little hug, increasing the blood supply to all-those nutrition-hungry muscles. When used for injury management, there isn’t a better compression product available. Many of you are familiar with the RICE (Rest, Ice, COMPRESSION, Elevation) method of treatment. This method has been around for decades, proving its value when it comes to treating an injury. Compression treatment of the supporting muscles and tendons eases the burden on the injured tissue. In addition, increased blood flow and reduced fatigue have been scientifically proven with use of compression products. 4. TAKE AN IBUPROFEN Will an ibuprofen help repair all those muscular micro injuries? No, but it will help reduce the pain, which will make it easier for you to move, and that will help you heal.  5. MOVE AROUND If you’re hurting from DOMS, it can be very tempting to spend the day in bed or splayed out on the couch, but it’s important to move around so you can flush out the muscles.  At the very least, you need to get up and walk a bit, but I’d also recommend some light cardio if you can manage it. Personally, I like to hop on my spin bike and dial the resistance down to zero, and just go nice and easy for 20 minutes. 6. STRETCH  Finally, you need to stretch your muscles and work through that stiffness. If it’s your arms that are sore, start by gently moving them in every which way, slowly working towards regaining your full range of motion. Once you start moving and stretching, you’ll start to feel better pretty quickly, but as soon as you stop that stiffness will set right back in. So move as much as you can, but try not to overdo it — it may be active recovery, but it’s still recovery.     [...]

motivation, inspiration

Need a Little Inspiration?

Posted on November 20, 2017 by Erin Boynton, M.D.

We all need a little motivation and inspiration now and then. [...]

exercise

Why You Should Switch Up Your Exercise Routine

Posted on November 13, 2017 by Erin Boynton, M.D.

If we do the same motion over and over again, two things happen: 1. Imbalances develop from overuse. 2. The musculoskeletal system adapts, and your strength, flexibility, and endurance plateau. Thankfully, there's a pretty easy solution -- switch things up! Now, this could be something as simple as trying something new. Instead of biking, go for a swim. Instead of running, go for a bike ride. However, you can also just change the kinds of motion you're doing during your activity. For example, if you're a weightlifter who likes to go hard and heavy, maybe try a session of low weights and high repetitions. If you usually play goalie in your pickup hockey games, why not give another position a try for a week. When we stimulate our musculoskeletal system in new ways, the body is forced to adapt. So whatever you do,  just keep your body guessing!     [...]

Injury Prevention, injury management, age

Aging in Sports

Posted on November 03, 2017 by Candice Case

Body Helix is excited to have Guest Blogger, Candice Case, join us today.  Case is a certified group fitness instructor, personal trainer, and CrossFit coach.  Read on to see what Case has to say about the topic of aging in sports and what it means for today's athlete.  [...]

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