Information on training, nutrition, rehabilitation, supplementation, and athletic development and performance.
Saturday, 12 September 2020
Weekly Education Review
Each week our coaches learn about certain topics which we then discuss as a group. This week:
Milenko soft tissue:
Milenko spoke about why using a trigger point combined with movement of the muscle works better to release the tissue you are targeting. This is what Kelly Starrett would call "Smash and Floss".
You apply pressure to an area of painful tissue and move the limb around in all different directions, through as much range as possible. It is like you are trying to perform your own version of Active Release Technique (ART) or trigger point therapy.
The movement is trying to "unglue" the deep mechanical restrictions of the tissue and restore the sliding surfaces.
Sarah gave us a good review of what she learned about sleep.
You should try to keep your circadian rhythm – this is achieved by waking with the sun and going to bed a couple of hours after it goes down.
Manage light exposure – get blue light in the morning to wake you up / become alert. Early sun exposure is really good. Block blue light of a night to help prepare for sleep. Light sensors in the eye will be tricked by blue light into thinking it is still daytime. Blue light will suppress melatonin, which is a hormone that helps us fall asleep.
Sleep improves your memory. If you learn something and then sleep or nap afterwards you will retain more information.
Sleeping pills can be addictive. You also don’t go through all the sleep stages, so it isn’t quality sleep.
Some other circadian resets are the timing of your meals and exercise.