Team GFR Clinics and Training Tools GFR's Blog for Beginner, Intermediate, Recreational, Advanced, and Competitive Runners.

Injuries/Illness Archive

Trigger Point Cold Roller

Posted on December 10, 2012 | No Comments
Gallagher Fitness Resources has carried Trigger Point Performance Therapy products since 2006. We carry a full line of TP kits, including the new Cold Roller. Gear of the Year: Runner’s World, Running Times, Outside Magazine Benefits of Ice: Enhance recovery, Reduce soreness, Reduce lactic acid...

Full Story
Breathing Awareness

Posted on March 25, 2012 | No Comments
Do you practice diaphragmatic or “belly” breathing? Do you breathe when you stretch? Correct breathing – slow, relaxed “belly” breathing – is important for effective stretching, rolling out and many other activities. Good breathing helps us relax, increases blood flow throughout the body, and helps...

Full Story
Stretching

Posted on March 25, 2012 | No Comments
STRETCHING Done properly, stretching can do more than just increase flexibility. Benefits include increased relaxation, increased body awareness, reduced risk of injury, and reduced muscle soreness and tension. Unfortunately, stretching is not always done properly. Therefore, the benefits are not always realized. Common mistakes include...

Full Story
Trigger Point Therapy

Posted on March 25, 2012 | No Comments
TRIGGER POINT THERAPY Trigger Point therapy is an effective injury prevention strategy, increasing muscle elasticity and functionality. It’s like doing your own deep tissue massage. Trigger Point therapy helps you gain a better appreciation of which muscles are tight and how to release them. IT...

Full Story
Using Heart Rate As Your Exercise Guideline

Posted on March 18, 2012 | No Comments
Exertion is necessary when exercising. Breaking a sweat is good. Over-exertion, on the other hand, especially for beginners, leads to more than just injury. Typically, it’s one of the primary reasons people quit. Unfortunately, they don’t realize it. This is partially because they don’t know...

Full Story
Three Stages of Aerobic Fitness

Posted on March 18, 2012 | No Comments
You may have heard that aerobic exercise is the most efficient way to improve overall fitness. This is mostly true, but there is more to overall success in fitness than aerobic exercise. It is the necessary first step to improve overall fitness; and it is...

Full Story
Factors Affecting Your Heart Rate

Posted on March 18, 2012 | No Comments
Your body relies as heavily on the oxygen/fuel ratio as your car does. Much like your car’s engine, your body uses oxygen and various fuels (carbohydrates, fats, and proteins) to yield muscle energy. When this ratio is not in balance in the body, a whole...

Full Story
If the Shoe Fits

Posted on March 12, 2012 | No Comments
Pronation is a normal foot in motion, from foot-strike on the outside of the heel through the inward roll of the foot. Pronation occurs as the foot rolls from the outer edge to the inner edge. Everyone pronates, and the initial pronation is considered an...

Full Story
Delayed Onset Muscle Soreness – DOMS

Posted on April 14, 2011 | No Comments
Comment: Susan, Just wanted to let you know that my hips are really sore today (thursday). Must have been those princess steps!! Felt a little sore yesterday but more so today. Hope you have a wonderful trip and we’ll see you when you guys get...

Full Story
Susan’s Recovery Update: 3-20-11

Posted on March 20, 2011 | 1 Comment
I received delightful news from Dr. Jones on the March 11 follow-up appt, a day over 10 weeks post-op, 6 weeks in a cast and 4 weeks in the boot. He said recovery was ahead of schedule and gave me the green light to begin...

Full Story