STEPN Injury Prevention Podcast - Physiotherapy/Physical Therapy13 Mai 2022

How to set your body clock for optimal recovery - Sleep Science - Recovery Principles - Episode 12

Sleep is one of the biggest factors in recovering effectively from your training and from the stresses of everyday life.

Understanding how to set your body clock (circadian rhythm) to help your sleep timing is so important.

I am sure plenty of people are familiar with the horrible feeling of not being tired when trying to fall asleep, only to be desperately tired when trying to get out of bed.

The big take aways are:
- Expose your eyes to natural, light as soon as you can after waking, without windows
- If dark when waking, bright overhead light is next best thing
- Try and view the sunset
- Try to limit exposure to bright light in the evening while winding down for sleep
- Keep light levels to as low as is safe for you to navigate the space with the light as low to the ground as possible.
- Use the screen dimming and blue light limiting functions on your screens late in the day
- Blue light is fine and in fact, helpful for alertness earlier in the day
- Try and eat early in the day and avoid large meals before bed

If you are getting value out of what I am doing, consider donating GST, GMT or Sol to Cwu2WA6y86zxiL2XLwbxVHpn7R3vBs1tK3pQcXJYwctt

**Disclaimer - As I have not seen you as a patient, what I am saying is not medical advice. Make sure you work with a healthcare practitioner if you have any pain, injury or medical conditions**

If you haven't already, join the STEPN injury Prevention Group to ask questions and gain access to resources - https://www.facebook.com/groups/stepninjurypreventiongroup

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Episoder(28)

How to maintain your motivation for exercise no matter what the price of GST is - Episode 28

Today's episode is all about intrinsic vs extrinsic motivation and reward. The books I mentioned are https://www.nirandfar.com/hooked/ and https://www.nirandfar.com/indistractable/ The other thing th...

14 Jun 202214min

How to measure your hydration needs - Episode 27

If you are getting value out of what I am doing, consider donating GST, GMT or Sol to Cwu2WA6y86zxiL2XLwbxVHpn7R3vBs1tK3pQcXJYwctt **Disclaimer - As I have not seen you as a patient, what I am saying ...

29 Mai 202212min

Does the front of your knee hurt when you run? - Episode 26

28 Mai 202214min

How to manage aches and pains - Episode 25

27 Mai 202216min

IRL Shoes - Episode 24

Choosing which sneakers to buy with STEPN is a big decision but another big decision is which IRL shoes to buy. In today's episode, I give a big overview of the big factors to consider when choosing...

25 Mai 202215min

What to do when you have an acute injury - Episode 23

Today, after injury myself quite badly last night, I talk about what to do when you have got an acute/traumatic injury. The conventional wisdom or RICE - Rest, Ice, Compress and Elevate has changed ...

25 Mai 202214min

How to prepare your legs to run down hills - Episode 22

Today I answer a question from Joseph from the STEPN Injury Prevention Facebook Group about issues with his knees when running down hill. If you are getting value out of what I am doing, consider don...

24 Mai 202212min

Is stretching important for runners? - Episode 21

So many of my patients think not enough stretching is the reason they have sore muscles, get injured and cannot perform at their best. Today I dive into whether stretching is as important for runner...

23 Mai 202212min