Category Archives: Recovery

Foam Rolling 101

By: Megan Lambert

If you enjoy reading this blog, check out our new YouTube page! This page will provide visual content to correlate with the  written content posted on this blog. Check out the following video explaining self-myofascial release and how incorporate it into your recovery methodology.

5 Reasons to Exercise Before your Joint Replacement

By: Megan Lambert

Approximately one million hip and knee replacements are completed by surgeons every year, according to the Mayo Clinic website.

Although joint replacements are major surgeries, there are ways to prepare your body for these operations. For example, here at Indy Core Wellness & Fitness, we write specific exercise protocols to prepare clients for their replacement. These exercises are designed to improve muscle strength and stamina.

In addition to gaining strength, here are five major reasons you should exercise before going under the knife:

  1. You decrease the risk of post-surgery complications

The Wall Street Journal article entitled, “Are you Fit for Surgery?,” speaks to this idea. The thought is that when patients resolve chronic issues such as obesity, diabetes, and smoking, they are physically healthier going into surgery. So, they are less likely to have complications after the operation.

  1. You are less likely to need post-surgery inpatient rehab

A 2006 research study by Daniel Rooks of Beth Israel Deaconess Medical Center showed that patients who exercised six weeks prior to surgery were 73 percent less likely to need inpatient rehab after the surgery.

  1. You will save money

Less post-surgery rehab equals less money spent. Yay!

  1. You decrease your risk of post-surgery injury

After a hip or knee replacement, you will need to use more of your upper body strength to transfer yourself from one place to another. By strengthening the muscles of your upper body, you decrease the risk of falling while transporting yourself. Consequently, you also reduce the risk of injuring yourself while rehabbing from another injury.

  1. You better tolerate the surgical anesthetic

Cardiovascular training, which can include exercises such as walking, biking, rowing, using the elliptical, etc. strengthens your heart and lungs. Healthier essential organs help your body better tolerate the rigors of surgery such as the anesthetic.

Voodoo Flossing: the contemporary approach to injury

By: Megan Lambert

What is voodoo flossing?

Contrary to your first impression, voodoo flossing is a modern method of injury rehabilitation, workout recovery, and joint mobilization, not a medieval torture device.

In essence, it is an extreme form of compression. Pressure is applied to an area of the body using a thin, stretchy band like the one shown below.


Once, lets say, your ankle is wrapped with the voodoo wrap, all you have to do is perform normal movement patterns. For example, one would walk forwards and backwards, do body weight squats and calf raises, while wearing the wrap.

After leaving the band on for up to two minutes, the band is removed and normal blood flow is restored to the area.

This modality is useful for athletes recovering from workouts, individuals rehabbing tendon or ligament injuries, and anyone striving to attain greater joint mobility.

Why do you use flossing?

It’s no secret that your body’s tendons and ligaments have a smaller blood supply than your muscles. These connective tissues receive less oxygen and nutrients from the blood, so when injury occurs, it takes longer for the tissues to heal. One way to help these tissues heal faster is by increasing the blood flow to the area. Enter voodoo flossing.

Wrapping the flossing band around the injured area limits the amount of blood that can enter the area. When the wrap is removed, the blood rushes back into that area of the body. Not only does this bring a greater amount of blood to the area than before, but it also brings with it more oxygen and nutrients.

How does Indy Core use flossing?

Recently, we used flossing to alleviate peroneal tendon pain for one of our clients. At the risk of sounding like a boring anatomy professor, this tendon is located on the lateral side of the leg and runs from the head of the fibula, down the leg and inserts near the base of the big toe. After examining his leg, we discovered that the source of the pain was in the peroneal and calf muscles, not behind in his ankle where he felt the most discomfort.

Consequently, we wrapped the band around his upper calf (like the picture below) where we felt the most scar tissue and tissue adhesion.


After approximately two minutes of walking backwards and forwards and doing squats and stretches, the client took the band off and felt relief from the pain. This is just one example of how we utilize this modality in our practice every day.

Thank you for reading and stay tuned for a video detailing more about flossing.

For more information about how you can utilize flossing in your workouts, call Indy Core at (317) 430-0063.

5 Stretches to do while Watching TV

By: Megan Lambert

Everyone knows that improving muscle flexibility enhances joint function, muscle stiffness, and overall mobility.

But, let’s be real. Who actually takes the time to stretch every day?

That’s why we are presenting five simple stretches to do while watching your favorite prime-time TV show. First, perform a few exercises to get your blood flowing to the muscles you are going to stretch. For example, you could do 10 jumping jacks, 10 air squats, and 10 push-ups to warm up your upper and lower body. Then, hold each of the following stretches for at least 30 seconds. Over time, your flexibility and mobility will increase!

  1. Couch stretch

Bend one leg and place your foot behind you on the couch. Then, take the other leg and place it in front of the body at a 90 degree angle. You should feel the stretch on the front of your hip and thigh. To make the stretch more pronounced, squeeze your glutes.


2. Hamstring stretch

Sit on the floor with one leg bent towards the body and one leg straight out in front of you. Reach toward your toes with both of your hands. Keep reaching until you feel a stretch in the back of your thigh.


3. Back stretch

Kneel on the floor with your arms straight out in front of you. Sit your hips back to your heels to feel the stretch in the large muscles of your back. Slowly reach your hands to one side, feeling a more pronounced stretch on one side of the body and then repeat for the other side.


4. Cat/cow stretch

Kneel on your hands and knees on the ground. For this stretch, slowly arch your back and then round your back to feel a stretch throughout the muscles around your spine. Continue these two movements for at least 30 seconds

stretch-7   stretch-3





5. Chest stretch

Place your forearm on a wall or door frame at a 90 degree angle. Rotate your lower body away from the wall so that you feel a stretch across your chest and the front of your shoulder. Move your forearm up or down the wall to stretch the different areas of the muscle.


Foam Rolling: the inexpensive way to train like an Olympian

By: Megan Lambert

Simone Biles, Usain Bolt, and Michael Phelps have one thing in common.

Well, besides the fact that each of these athletes won gold medals in their respective events at the Olympics this summer. In training for the Olympics Biles, Bolt, and Phelps spent copious amounts of hours in the gym, on the track, and in the pool. However, each of these athletes also spent time utilizing techniques to help their bodies recover from workouts.

But, an Olympian is not the only person who needs to properly recover after an exercise session. The high school athlete, successful business person, and average weekend gym warrior do as well.

Have you ever completed a workout and then woken up the next morning feeling like your muscles are screaming at you? Muscle soreness cannot be completely prevented; however, there are ways to reduce the symptoms.

One inexpensive method is to use a foam roller.

Foam rollers

Foam rolling, also called self-myofascial release, is a process where you apply pressure to the muscle via a foam roller. Applying pressure where the muscle is sore, as well as above and below the affected area, causes scar tissue to be broken up, which allows the muscle fibers to heal correctly.

Foam rolling immediately after exercise, as well as the day after a workout, reduces muscle soreness.

To learn more about foam rolling techniques, watch the video below, which was created by health and fitness expert, Ben Greenfield.