Sophia Go’s Bookmarks

Meta-analysis examining massage therapy effects on muscle soreness, flexibility, and recovery markers. Provides evidence for various massage modalities including sports massage, deep tissue, and trigger point therapy.

NSCA guidelines for movement screening and injury risk assessment. Covers functional movement patterns, asymmetry identification, and corrective exercise strategies to address limitations before they cause problems.

Review of compression garment research for post-exercise recovery. Discusses mechanisms including improved circulation, reduced muscle oscillation, and perceived recovery benefits with practical recommendations for athlete use.

Research-based analysis comparing static and dynamic stretching protocols. Examines timing considerations, performance effects, and appropriate applications for different training contexts and flexibility goals.

Guide to implementing active recovery sessions between intense training days. Features low-intensity movement options, mobility flows, and light cardiovascular activities that promote blood flow without creating additional fatigue.

Clinical review of overtraining syndrome symptoms, diagnosis, and recovery protocols. Covers physiological markers, psychological signs, and prevention strategies to help trainers identify when clients need additional rest.

Evidence-based overview of cold water immersion for recovery including optimal temperatures, duration, and timing. Discusses benefits, contraindications, and practical implementation strategies for various training schedules.

Collection of dynamic warm-up sequences designed to prepare the body for intense training. Includes movement-based stretches, activation drills, and progressive intensity protocols that reduce injury risk while improving performance.

Scientific review examining the relationship between sleep quality, duration, and athletic performance. Discusses sleep's impact on reaction time, injury risk, muscle recovery, and cognitive function for competitive athletes.

Comprehensive guide to self-myofascial release techniques using foam rollers. Covers proper rolling mechanics, duration recommendations, and specific protocols for major muscle groups to reduce soreness and improve tissue quality.