What's in the Bag?

All athletes have their favorite gym bag they bring with them to any type of workout, run, or practice containing everything they will need. For those of us conditioning for the upcoming season, enduring strenuous lifts, or fighting to get back in shape, there are certain essentials you should definitely throw in the bag. These 6 items will not only aid in the recovery process, but also help keep you on track and motivated for those long, painful days.

1. Stretch Strap: Stretching is the number one rule of recovery. You can either buy an actual stretch strap or use an old rope. It will allow you to go into a deeper stretch with less effort. When done properly, you can distinctively target your hamstrings, calves, and quadriceps with a few simple movements. 
2. Foam Roller: This self-massaging item will save you from tight, knotted muscles. It gives you a deep tissue massage breaking up the "knots" in all parts of your legs, glutes, and back. Stretching alone may not fully release muscle tightness, so embrace the painfully glorious work of the foam roller.
3. Lacrosse/Tennis Ball: Similarly to a foam roller, this little ball will also help release trigger points and stubborn knots. The tiny, hard ball works as a more localized foam roller. It is great for tight calves or lower backs. After a tough game or long run, even try standing on the lacrosse ball to massage the bottom of your feet. You will definitely not regret it.
4. Headphones: I am assuming most of us keep these with us whenever we go for a workout. However, it is another necessity when fighting through a tough lift or conditioning. It helps to keep you motivated and zoned in on the task at hand.
5. Water Bottle: While it may be another obvious item, carrying and drinking a water bottle everywhere you go provides numerous benefits. Staying hydrated not only keeps you from getting dizzy, but also fuels your body with energy, speeds up joint and cartilage repair, and reduces muscle cramping. Find a water bottle you absolutely love and always keep it filled in your bag.
6. Post-Workout Snack: If you are always on the go and don't have time to get a meal after a workout, make sure to keep a snack in your bag. For example, a recovery shake, protein bar, or bag of trail mix are all great sources of protein and carbs to help replenish your body after a workout. Your muscles become damaged and depleted after endless sprints, hard lifts, or long practices. Therefore, it is important to refill and refuel your body. 

While many of us probably have a ton of miscellaneous items stuffed in our bag, make sure to include these six. For those of us struggling to get out the door and waddling from stiff and tight muscles, a bag filled with these components will help your body recover, improve your workout, and even provide a little reward for when you are finished.  

4 Reasons Why Every Athlete Should Try Out Yoga

The best thing an athlete can do is take a yoga class. Although the typical stereotype of an avid yogi is usually a 20 or 30-year-old female decked out in lululemon, males and females of all ages should take a class at some point. It has been known to provide health benefits both physically and mentally leaving you relaxed and refreshed. Here are some of the serious benefits that should motivate you to go sign up.

1. Flexibility. 

Although you may not be as flexible as the lady next to you who has been at it for 5 years now, each class will help loosen your muscles. This is critical for athletes as flexibility can not only prevent injuries, but also increase your range of motion and power.

2. Improved Strength. 

Routine practices will increase muscle strength in areas you may not target during your sport. It helps build lean muscle mass which will in turn enhance performance.

3. Balance. 

We may not notice it, but mental and physical balance play a major role in athletic performance. By learning to control your body during a yoga class, you will have better control of your body’s actions on the field or court.

4. Muscle Repair

The combination of stretching and relaxing increase the body flow within your body. Therefore, it serves as a form of active recovery repairing your body tissue and rejuvenating your body.

While you may not be a pro at yoga or the most flexible in the room, the benefits of this type of exercise are worth reaping. Athletes of all sports including soccer, volleyball, baseball, and even football have been encouraged and sometimes demanded by coaches to take a class on a day off. I will admit my first class was not comfortable and definitely not easy, but after time it started to pay off. Don't be afraid to give it a try.

The next time you have a Sunday off find a class and join the yoga movement. It will help you stay on the field and even improve your performance.

Ice Baths: A Love/Hate Relationship

Upon immediate contact with the water, a shock is sent through your body. The next three minutes consist of piercing shivers as your body fights to stay warm. Then, it all goes numb. 

Ice baths may not be the most pleasant form of recovery after an even less pleasant work out. However, they definitely work some type of miracle, especially during those endless preseason days.

Trainers, coaches, and doctor have debated the significance of this cold therapy practice. Yet, if you ask the players, they all agree it works.

LeBron James

Members of 2015 U.S. Women's Soccer Team

Members of the Fordham Women's Soccer Team

From basketball to soccer and college athletics to professional, players are definitely not afraid of a little cold. After all, why not give it a shot if it makes tomorrow’s practice a little less painful.

How does this all work? In technical terms, ice baths constrict the blood vessels after entering the water. This helps to reduce swelling and tissue breakdown and it even aids in the movement of wastes like lactic acid. As your body starts to warm up after the bath, the increased blood flow causes heightened circulation in the body. In turn, it speeds up the healing process.

However, ice baths are not limited to only those with a pulled or strained muscle. Intense sprints and extended running alone can cause micro-tears in muscles. So, after the torturous fitness test or second round of practice, don't be afraid to turn on the water and pour in the ice. Just remember to keep it around 55 degrees and call it quits after about 10 minutes. As cold as you may be after, try not to take a hot shower until at least 30 minutes after. It allows for the natural healing process to take place.

When your legs feels heavy as bricks and stairs seem almost impossible, ice baths are your best friend. As much as you hate them, this type of cold therapy can always help and definitely never hurt.