Exercise and Sleep

Exercise is a key factor in maintenance of good sleep quality. A recent study highlights that a sufficient amount of moderate – to high-intensity exercise can improve the quality of sleep and prevent insomnia. However, physical activity in the late evening may lower melatonin levels and negatively impact sleep.

Remedies for chronic pain

Chronic neck pain is an incredibly common experience among people around the world. There are many different remedies that people often use to relieve symptoms. A study found that dry needling, a process in which thin needles are administered to cause muscle contractions, could be an effective way to treat chronic neck pain in the…

Impact of sleep on mental health

When life gets busy it is common for many people to end up sacrificing sleep in order to get all of their tasks done. Sleep difficulties are prevalent among Canadians, and poor sleep quality and duration have been associated with worsened overall well-being. A new study found that there are strong associations between good sleep…

Efficacy of napping on sport performance

A systematic review and meta-analysis of available research determined that a 30-60 minute afternoon nap has a beneficial impact on physical performance. An afternoon nap also promotes improved cognitive performance and reduces perceived fatigue after sport activity.

Psychosocial factors in return to sport post-concussion

The psychosocial and not just the physical ramifications of a sport-related concussion need to be considered as athletes return to play. Researchers have identified 6 psychosocial factors involved in return to sport: fear of re-injury, status of confidence, impact on identity, sense of support, sense of pressure and one’s experience of concussion.

Getting active after a concussion

While physical rest is typically recommended in the first 24 to 48 hours following a concussion, rest beyond that period may negatively impact an athlete’s recovery. A Canadian study found that athletes who took more than 3 days to return to physical activity after a concussion took longer to fully return to sport than those who began…

Nutrition and sleep

Research shows that proper nutrition habits can improve an athlete’s sleep. Getting a good night of sleep is critical, as it boosts immune function, improves recovery times, and promotes learning, all of which can increase athletic performance. Good nutrition habits, such as eating a balanced diet and avoiding large meals before bed, can lead to…

Knee injuries in women’s soccer

In soccer, women have twice the risk of sustaining ACL knee injuries compared to men. Research shows that injury prevention programs such as FIFA 11+ can reduce ACL injury rates by up to 45% in women. Effective injury programs include multiple exercises focused on strength, agility, balance and mobility. To protect athletes from injury, teams…

The psychology of recovery among endurance athletes

View the summary of this research here. The development of sport performance takes a lot of hard training, and all that training also takes equal amounts of recovery. Recovery is about restoring performance capability after facing stress in various ways, mentally, physically, and socially (Kellmann et al., 2018). Sufficient recovery compensates for stress and spurs…

Psychosocial factors in overuse injuries

Overuse injuries develop from repetitive stress and are common in sports such as running and tennis. Unlike traumatic injuries (for example, a sprained ankle), overuse injuries cannot often be pinpointed to a single event. Research shows that psychosocial factors play a role in the development of overuse injuries. Individual factors such as competitive drive, perfectionism,…