Massage Gun Protocol for Hip Flexors & Surrounding Areas 
Use before stretching/mobility to relax tight muscles and after workouts to reduce stiffness.
Spend about 30-60 seconds per area, using light to moderate pressure. Before Training (Warm-Up Activation Focus) 
Hip Flexors (Iliopsoas & Rectus Femoris) Quads (Front of Thigh) Glutes & TFL …
Introduction As a former college athlete, I learned the hard way how overtraining can derail not only your athletic performance but also your mental and physical health. Overtraining is not something that is commonly talked about, and as a track athlete expending so much energy every day without proper refueling and recovery, it’s no wonder …
How to Prevent Overtraining and Optimize Your Athletic Performance Read More »
Balancing academics, sports, and social life can be challenging for high school athletes. However, optimal nutrition and hydration are essential for performance, recovery, and long-term health. Here’s a guide to understanding how much protein and water your body needs—and how to ensure you’re getting enough. Why Protein Matters for Student-Athletes Protein is essential for muscle …
Fuel and Hydrate Like a Pro: Easy Protein and Hydration Tips for Student Athletes Read More »
Here’s a 5-minute pre-workout warmup and dynamic stretching routine that targets the full body. This routine is designed to increase blood flow, activate muscles, and improve range of motion, preparing you for a full-body workout at the gym. 1. Jumping Jacks (1 minute) 2. Arm Circles (30 seconds per direction) 3. Leg Swings (30 seconds …
5-Minute Pre-Workout Warmup & Dynamic Stretching Routine Read More »
Here’s a 5-minute post-workout stretching protocol for track and field athletes. Each stretch targets a major muscle group and is held for 30 seconds. Total Time: 5 minutes 1. Hamstring Stretch 2. Quadriceps Stretch 3. Calf Stretch 4. Hip Flexor Stretch 5. Glute Stretch 6. Shoulder Stretch 7. Chest Stretch 8. Back Stretch (Child’s Pose) …
1. Introduction Understanding how the menstrual cycle influences athletic performance is crucial for female athletes looking to optimize their training and recovery. The menstrual cycle consists of several phases, each with distinct hormonal shifts that affect energy levels, mood, and physical capacity. This article focuses on the early follicular phase, providing insights into how athletes …
Optimizing Performance During the Early Follicular Phase for Female Athletes Read More »
Shin splints, a common ailment among runners and athletes, can be a significant hindrance to anyone’s fitness journey. Characterized by pain along the inner edge of the shinbone, this condition often results from overuse and can affect anyone from beginners to seasoned athletes. Understanding the causes and learning effective prevention and care strategies are crucial …
How to Prevent and Care for Shin Splints: A Comprehensive Guide Read More »
