Fitness, Health and Wellness

Snowboarding is one of the most thrilling winter sports to engage in. The adrenaline rush from the risky turns and the free and uncontrolled slopes adds to the thrill and adventure of this sport. Snowboarding is also a great way to build your lower body muscles. This is because the primary muscles you engage with while snowboarding are your glutes, quadriceps (thigh muscles), and gastrocnemii (calf muscles). Considering the beating your lower body takes during a snowboarding session, it is no wonder why you may experience leg pain after snowboarding, especially if you are a beginner to this sport or if you do not regularly work out your lower body. This lower leg pain while snowboarding can ruin the thrill of snowboarding. But before you chuck your bindings and boots out, try these simple home remedies for lower leg pain, R. I. C. E., to quickly recover after snowboarding.  Home Remedies for Lower Leg Pain: R. I. C. E. R: Rest The first way to deal with calf cramps after snowboarding is to rest for a day or two and protect the sore or injured area. Resting will allow your lower body muscles to recover as quickly as possible and allow you to hit the slopes again as soon as possible. It is important to note, however, that resting for too long can be counter productive. Not only will resting for too long prevent you from re-living the thrill of snowboarding, but it would also weaken your muscles which are no longer being used as much.  I: Ice Another great lower leg pain treatment at home is to use cold therapy; for example applying an ice pack to the sore or injured area. Cold therapy will cause the blood vessels around the sore or injured area to constrict, reducing the pain from inflammation. However, applying ice packs directly onto the skin for a long period of time may damage the delicate skin tissues. To avoid this, it is best to cover the ice pack with a light, absorbent towel and limit cold compresses to 10 to 20 minutes at a time.   C: Compression Applying pressure to the affected area can also heal snowboarding leg pain. Wrapping the sore or injured area with an elastic medical bandage can prevent or limit swelling. (Be careful not to wrap these bandages too tightly, though, as this may cut off blood flow which may actually worsen the pain and delay recovery.) Similarly, using recovery tools, such as SPRYNG can heal snowboarding leg cramps. With its active compression technology, SPRYNG helps reduce the pooling of blood in the legs, therefore improving blood circulation to the entire lower body and greatly reducing leg pain after snowboarding. An added benefit of using SPRYNG is that you do not have to stay in one position for a long period of time. This means that you can use SPRYNG laying down, sitting down, standing up, or even walking around. The tighter you wrap SPRYNG, the better the pre-tensioning. Check it out for yourself here.  E: Elevate If you experience lower leg pain after a long day out on the slopes, try elevating your calves on pillows. This is a great home remedy for leg pain below the knee as, much like compression wraps, it reduces swelling around the sore or injured area by making it harder for the blood to reach this area. To minimize swelling as much as possible, try keeping your calves at or above the level of your heart.    Additional Ways to Deal with Snowboarding Leg Pain By practicing the home remedies above when you experience leg pain after snowboarding, you will be able to recover as soon as possible and not have to give up snowboarding. Of course, you can couple R. I. C. E. with other home remedies for lower leg pain, such as stretching before and after snowboarding or using over-the-counter painkillers. Long term factors may also reduce or prevent soreness after snowboarding, such as maintaining a healthy diet or consistently working out your lower body muscles.  

Winter is here! It’s time to dust those skis and ride those mountain slopes. But... what’s that? Your calves hurt after skiing? Don’t let that stop you from enjoying your time on the slopes. You can easily solve your aching calves in many ways. Much like cycling and running, an avid skier is easily susceptible to similar injuries like sore calves, DOMS, and sore feet. However, it can be avoided if proper steps are taken before and after the activity. But, before all that, why do the calf muscles hurt in the first place? Why Do Your Calves Hurt After Skiing? Skiing demands quite a bit of leg work, especially the calves. The simple explanation for the whole sore calves after skiing is because it overworks itself to maintain stability. Studies have shown that skiing requires forefoot control.  This naturally stretches and contracts the calves to its optimum levels.  When it is done for prolonged periods, it can lead to severe stress in the calf area. If the activity is done without stretching, there is a good chance you will experience cramps as well. Soreness after skiing, especially in the calf area, indicates Delayed Onset Muscle Soreness (DOMS) setting in. There are several reasons for leg pain after skiing. Some of the common ones are poor flexibility in the calf area, ankle stiffness, weak muscles, and even poor boot set up. Here’s a few solutions that could help ; Immediately After Skiing Firstly, never pack up as soon as you finish skiing. Always make sure you do a good stretch before packing up. Additionally, hydrating and taking in protein within 30 minutes after the activity is important. Although you don’t feel the effects immediately,  this routine helps in the long run. A good cool down, as mentioned above, helps the body to flush out the lactic acid and stretch out the muscles. The hydration and protein intake helps in muscle repair, which reduces soreness. A Few Days After Skiing Recovery after skiing does not stop there. You must follow up with massages, ice application, a good diet, and light active recovery sessions. One of the best things you could do is try and increase flexibility and do light strengthening exercises after you have recovered. This is where the SPRYNG muscle recovery tool  comes in handy . It is a quick and easy compression wrap that uses  pneumatic pressure pads. All you have to do is set it to your liking and the patent-pending wavetec graduated pressure pattern will do the rest. The revolutionary pattern mimics the skeletal pump of the calf muscle, removing pooled blood, lactic acid, and allowing the flow of oxygenated blood.  This reduces the time taken to recover. Technical Adjustments and Workouts If you are looking for a definitive way on how to stop calves hurting after skiing, then it is best to start with the equipment, and the workouts you do. Firstly, the equipment. Most ski equipment comes with adjustable boots. Remember that your body anatomy is unique, which may require you to adjust the DIN settings of the ski boot. Keep in mind that this is a process of trial and error, since it depends on how flexible and strong you are. Over time these settings may change. Secondly, the workouts. If you are planning on skiing in a competitive space, or even if you are just starting up, make sure you prepare for it. This entails you to plan your workouts accordingly. Consult a certified ski coach for this purpose.   They would look into your current skill and fitness levels and design  the optimum schedule. A good workout plan will not only reduce calf soreness after skiing but stop it altogether! There you have it. Some simple tips to reduce sore calves after a skiing session, and how you can avoid the pain completely.

A walk is something that is healthy for all individuals, regardless of age. It is a healthy routine  that has been recommended by both medical professionals and professional athletes. Studies have also found that a simple walk benefits both your physical well-being as well as your mental well-being. However, experiencing leg pain after walking and several other niggles are unavoidable. The causes of the pain can easily be identified. Moreover, they can be rectified using simple home remedies. Why do your Legs Hurt After a Long Walk? Let us first answer why leg pains happen in the first place after a long walk. Delayed Onset Muscle Soreness (DOMS) If you have ever experienced sore legs after a long walk, chances are you are suffering from Delayed Onset Muscle Soreness. What is DOMS? It is the muscle soreness you experience after a workout. This normally happens 24 to 48 hours after the workout. DOMS, concerning walking, would normally occur when you have not engaged in any  physical activity in a while.  This also could depend on your age. The older you get, the longer the recovery period is from DOMS. Fret not though, there is no reason for any concern. It is natural and can be resolved right in  your own home. Poor Blood Circulatory System and Anatomical Reasons There are also cardiovascular, and anatomical reasons for leg pain after walking. Peripheral Artery Disease Peripheral artery disease occurs when the blood flow to the muscle groups is restricted by fat and cholesterol build-up. This is common in people who do not follow a healthy diet, and have habits such as smoking. Since blood flow is restricted to the legs during a walk, your legs will start hurting and sometimes cramp up. This  occurs because the legs are starved of oxygenated blood. Chronic Venous Insufficiency Similarly, chronic venous insufficiency results from restricted blood flow. However, it is not a result of plaque build-up in the arteries. This occurs when the valves and arteries are damaged. Subsequently, allowing the pooling of blood in the legs. So, if you ever did a long walk and experienced immediate swelling, inflammation, or sharp pain in the thighs, it is likely that you might have developed a poor circulatory system. Lumbar Spinal Stenosis Although the symptoms are similar to peripheral artery disease, the cause is very different. It has been found that when the spinal disks, vertebrae, or the surrounding structure impinge on the spinal cord, it can result in pain in the lower back. It is most commonly associated with sharp pains in the leg area. Diabetic Neuropathy Did you know that having high blood sugar levels can result in the deteriorating of nerves? Studies show that when an individual suffers from high sugar levels, the tiny blood vessels supplying to the nerves get damaged. This allows for nerve strokes to occur and is often experienced in the legs. The main symptom for this is not leg pain, it is numbness and losing the feeling of the leg at certain periods[i]. Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and deals. How to Soothe the Pain at Home Now on to the home remedies and tips on how to reduce leg pain after walking. Simple Home Remedies Like mentioned before, you don’t need to worry about your legs hurting after a walk. If you ever do experience calf pain or swelling in the legs, home remedies are easily available. Massage One of the most common solutions is to massage. This can help flush out the excess lactic acid from the legs. This also aids the legs to pump out pooled blood and receive oxygenated blood. Of course, getting a massage from a specialist can be a bit of a hassle. Which is why SPRYNG is the perfect alternative. This muscle recovery tool uses active compression pads to mimic the skeletal pump of the calf muscles. Therefore, enabling the legs to flush out the lactic acid and get rid of the pooled blood. You can now recover from leg pain in no time! Anti-inflammatory Ointments and Gels Applying some of these ointments and gels can also do the trick. It is one of the easiest home remedies for leg pain. If it is something like DOMS, it should help ease the soreness. However, if the pain or swelling persists, it is best to consult a sports physician. Ice Another simple home remedy is to apply ice. Such an application to the legs will help the body reduce blood flow to the stressed area. This not only reduces inflammation, but also reduces pain from DOMS. Even if you do suffer from the other diseases mentioned, ice acts as a temporary solution for managing the pain, until you consult a specialist. However, if your pain persists or if you believe that your pain could be related to a condition in your blood circulatory system or if the pain could be related to a medical condition you should immediately consult with your physician. [i] https://www.health.harvard.edu/pain/when-walking-makes-your-legs-hurt   FAQs Why do I feel leg pain after a long walk? If you have ever experienced sore legs after a long walk, chances are you are suffering from Delayed Onset Muscle Soreness. DOMS, concerning walking, would normally occur when you have not engaged in any physical activity in a while. This also could depend on your age. Why do my legs feel numb? Studies show that when an individual suffers from high sugar levels, the tiny blood vessels supplying to the nerves get damaged. This allows for nerve strokes to occur and is often experienced in the legs. The main symptom for this is not leg pain, it is numbness and losing the feeling of the leg at certain periods.  How to soothe leg pain at home after a long walk? One of the most common solutions is to massage as this can help flush out the excess lactic acid from the legs. Additionally, applying some ointments and gels can also do the trick. It is also good to apply Ice to the legs since it will help the body reduce blood flow to the stressed area.

If you are a first timer, ski season prep is essential; from having the correct gear at hand, to getting in proper shape is important so that your ski trip is fun, safe and injury-free. While skiing is an incredibly fun activity, most of us can only ski for a few months out of the year. This means that the first time you hit the slopes, your body is unaccustomed to this new activity.  This can be quite challenging on the body. With ski season being just around the corner, you should start your training now. Skiing can be very physically demanding. It involves the work of so many muscle groups. It also requires you to focus on endurance, balance and core strength. Your workout exercises to prepare for ski season should emphasize largely on these three aspects as well as strengthening the muscles that are used the most. If you are thinking about what exercises to do before skiing, you’ve come to the right place. Here’s a general overview of how to get your body ready for skiing. 1. Strengthening Exercises The best exercises before skiing, involve exercises that target your quads, glutes, hamstrings and hips as these are the areas that get worked on the most. 2. Focus on Balance Exercises to prepare for skiing should also emphasize making your core stronger as this will help you improve your balance and provide enough stability for skiing. 3. Building Endurance Most of us plan on skiing all day, even if it's been months or years since we last skied. This requires a good deal of endurance. Cardio should be an essential part of your training plan in order to ensure that you don’t get exhausted earlier on.   Early exhaustion can put your body at  risk of heavy injury. Compliment your training with running and cycling to build endurance.  Importance of Muscle Recovery Skiing works parts of your body that you don’t use in everyday life. As a result, it’s likely that you will experience muscle soreness and fatigue. A proper recovery plan is essential before you go on your ski holiday.  This will ensure that you don’t call it quits on the first day itself and  that you are ready for continuous  days on the slopes. With skiing, quick recovery after workout should be the game plan. How to Recover After Exercising There are a few methods in which you can obtain muscle recovery after workout.  We will discuss recovery specific to skiing. What are the things you can do in the evenings after a day of skiing, in order to make you feel ready for the next day on the slopes? Stretching One of the most effective leg workout recovery methods is stretching.   It will help you avoid having sore muscles the next day. The key target areas for stretching are your leg muscles, glutes and lower back. Stay Hydrated At higher altitudes, you  tend to lose water from your body much faster than if you  were at sea level. It’s important to ensure that you are well hydrated as this will help with repairing your muscles faster. SPRYNG Active Compression Recovery Solution This compact and portable recovery device can easily be packed in your bag and be taken with you on your skiing trip. SPRYNG utilizes patent-pending compression profiles to improve performance and accelerate recovery.  SPRYNG is ideal for your leg workout recovery after a day of skiing. The device is clinically proven to improve blood circulation, promote lactic acid flush-out, and increase oxygen supply to muscle tissue.  To find out more about the science behind SPRYNG click here.  

Football is a very demanding sport. A sport that utilizes the mind and body to their full capacity. A simple practice session would leave any player exhausted. Hence the  following football recovery techniques is of high importance. Football recovery methods can largely be categorized into two segments; active recovery methods, and passive recovery methods. Both of these methods should be utilized to keep the players at their optimum. Active Recovery Methods These methods are important to avoid the muscles from getting stiff. No coach would want a player to take the field with Delayed Onset Muscle Soreness (DOMS). Therefore, every player must undergo active football recovery sessions. Correct Cool Down Sore legs after football practice sessions are an NFL or  NCAA player’s worst nightmare. This is why a proper cool-down session should be in place.Go on an easy jog around the ground, just to keep those muscles loose. After the jog, stretch out the important muscle groups. This gives instant relief to the areas that were strained during practice. Recovery Workouts While the cool-down should be done immediately after practice, recovery workouts are to be done at least a day later. A typical football recovery workout would include special exercises and light fitness sessions. In today’s world, there are specific football recovery drills that help in flushing out the excess lactic acid in the body. The workouts can comprise of a swim, an easy cycle, or an easy run, followed by stretching. They are never difficult, but just enough to work up a good sweat Passive Recovery Methods Additionally, recovery can be done through some external aids as well. However, do not think that these are alternatives to active recovery. To get the best results, active and passive recovery should be done together. Ice Baths If you are in a professional team, a football recovery ice bath is a staple for any player. Ice baths have been known to reduce the effects of strains and injuries, thereby making recovery quicker in the long run.A dip in a cool tub (around 50-59°F) for about 10-15 minutes is believed to restrict the blood flow to strained and damaged muscles. This results in lesser swelling in the area and better relaxation of the muscles. Massages Massages help remove excess lactic acid away from muscle groups that are difficult to stretch out by yourself. The soft-tissue mobilization helps relieve the stiffness of the strained area, allowing for better mobility and blood circulation in the area. Whether it is a physio using a massage gun, cupping, or traditional acupuncture needles, they all result in faster recovery. Recovery Tools With the development of sports science, the use of special recovery tools has become popular. Many in the market can help various sportsmen/sportswomen. However, only a selected few can serve footballers. SPRYNG is a perfect muscle recovery tool in this instance. Spryng consists of 2 sleeves,  which you can adjust  the intensity level and compression pattern. The patent-pending wavetec pattern helps mimic the skeletal muscle pump, thereby releasing the pooled blood in the legs towards the core. This improves blood circulation and flushes lactic acid, resulting in faster recovery. SPRYNG will help you become match ready faster. Playing a rough sport like football requires a lot of discipline, especially if you want to play at the top of your game.  Remember it is not only about building fitness, having team chemistry, and being skilled with the ball. Planning for recovery is equally important!

A soccer game can take a lot out of you! With players covering around seven miles per game, on average, this is no surprise.  Aside from all the running, it’s the short bursts of sprinting and constant changing  of direction  that keeps your heart rate high throughout the span of the 90-minute game. Not to mention, the technical aspects such a passing, tackling and shooting, requires you to be in good form, each time you play. It doesn’t matter if you are an amateur or a pro, getting tired after a game will affect your performance. Post soccer game recovery is important if you want to bounce back quickly from games and perform at your best. This article focusses on everything you need to know about optimizing your muscle recovery after a soccer game. Why Do You Get DOMS After Soccer? Delayed onset muscle soreness (DOMS) is the body’s natural reaction to unaccustomed stress from intense activity. It generally sets in 1 to2 days after exercise and can take days to dissipate. DOMS after soccer isn’t an out of the ordinary occurrence. Soccer Regeneration & Recovery Session Part of being a fit soccer player is being prepared to perform at your best at each game. Making sure you recover well will ensure that all your training does not go to waste. For faster recovery between soccer games, you need to make sure you have a good recovery plan. It’s important to keep in mind that recovery means more than just rest. Recovery is the work you do after you play to prepare yourself for your next challenge. When done right, it allows you to train harder, helps you maintain peak performance longer and allows you to prevent injury. Here are some of the best leg recovery methods for soccer players to alleviate symptoms of DOMS. 1. Nutrition & Hydration A big part of a soccer recovery session involves proper nutrition and hydration. Nutrition can aid in recovery from fatigue by providing carbohydrates, fluid & protein. During a game, you sweat  As a result, you lose two important substances that your body needs: water and electrolytes.  Ensure that you are properly hydrated during practice sessions and games by drinking lots of water. To replace lost electrolytes, eat bananas, raisins, celery and bell peppers. 2. Warm Up During your warm us sessions, perform exercises that are relevant to the work that you will be doing that day. Some great warm up exercises for a soccer session include Front and lateral kicks, Hip openers, Lunges and High knees. 3. Foam Rolling Foam rolling is believed to alleviate muscle fatigue and soreness and improve muscular performance. Muscle recovery is one of the most important aspects of our body as soccer players, and we need to start addressing it as such. 4. Sleep Sleep is extremely important for your recovery and for your performance. Thereby sleep is essential in tackling leg pain after soccer. Sleeping for an average of 7-9 hours can increase muscle mass and get you ready for your next game. Sleep enhances muscle recovery through protein synthesis and human growth hormone release. 5. Portable recovery through SPRYNG Active Compression Every soccer player needs this in their gym bag! The innovative wavetec compression pattern that SPRYNG uses is effective in improving circulation. SPRYNG helps  with muscle recovery  and provides  relief for swelling and generalized leg pains. It does this through graduated compression of the calf muscle to accelerate healing and recovery. What’s even better is that all this can be achieved with just 15 minutes of use. SPRYNG is ideal for soccer players that need quick,  on-the –go recovery between soccer games. Find out about SPRYNG on our SCIENCE page