Running – How to get started.

Running is currently undergoing a bit of a revival. Hopefully this blog, “Running, how to get started” will help.

Factors behind its increase in popularity:
– It is one of the cheaper sports to get into. You don’t need a bicycle or a gym contract.
– It suits people with busy lifestyles, and especially people who travel with work opportunities. It takes 5 minutes to get dressed and out the door you go. No traffic jams on your way to the gym.
– We have one of the best climates worldwide, and so it is possible to run almost every day of the year.
So, let’s clear up a bit of confusion.

confused baby
So: How do you get started?  Continue reading

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Hyperbaric Therapy – Muscle, Tendon, Ligament and Bone Studies. 

We will look at some specific sports applications for hyperbaric oxygen therapy. The therapy has been shown to be a great add-on to traditional recovery modalities.

The basic of the therapy are as follows: We use a hyperbaric chamber that takes air pressure up to 1.4 ATM and provides 90% pure oxygen via a mask to the person lying in the chamber.

Muscle injuries.

Muscle injuries typically fall into two categories:
1. Contusions and lacerations. These are trauma type injuries from a direct force such as could happen during a rugby tackle, or, a laceration where the muscle tears due to explosive acceleration.
2. Strains. Endurance athletes often overuse a specific muscle which can then begin to play up.The extent of muscle pain can be varied. From mild muscle cramps to the agony of a complete muscle rupture. The pain can take place during sports activities, it can, however, take place hours to days post exercise. (This type of pain is known at DOMS – delayed onset muscle soreness).

The first study done by [Oriani et al. 1982] suggested a 55% reduction time in recovery post muscle injury. Numerous studies have also found a reduction in the severity of DOMS after hyperbaric oxygen treatment.
hyperbaric therapy muscle strains


Traumatized muscle can become ischemic. Due to the initial trauma and subsequent swelling around the injury site, blood supply is often restricted. This causes a shortage of oxygen and glucose to the areas that need it most.

A study done by [Haapaniemi et al. 1996] concluded that HBO therapy had positive aspects for at least 48 hours after severe injury. The mix of higher levels of oxygen and phosphate compounds had a positive effect on the injured area. Further studies by [Gregorevic et al. 2000], showed improved levels of recovery past the 14-day mark.

Ankle sprains.

Temple University reported a 30% faster recovery time for people recovering from ankle sprains after HBO therapy. [Staples and Clement, 1996].

Medial collateral ligament –  Anterior cruciate ligament repairs.

A number of studies have been done on these injuries [Horn et al. 1999] [Mashitori et al. 2004] all noticed quicker recovery times. This is due to enhanced collagen synthesis.


A number of studies have pointed to an increase of osteogenesis. In other words, bones are regenerated more quickly and thus repair is sped up.

Studies such as [Okubo et al. 2001] & [Muhonen et al. 2004] all point to faster recovery times.

hyperbaric therapy broken boneIn summary, injured bones, ligaments, tendons, muscles benefit from extra oxygen levels in the blood stream. One of the best ways of getting this right is via mild hyperbaric therapy.  It is important to note that the above therapy is an add-on to conventional therapies.


Mike Roscoe

Mike Roscoe.

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Hyperbaric Therapy and Injury Recovery – the Basics.

More and more research is being done on the benefits of hyperbaric medicine. The research points to hyperbaric oxygen therapy as being a great add-on to traditional recovery modalities.

We use a hyperbaric chamber that takes air pressure up to 1.4 ATM and provides 90% pure oxygen via a mask to the person lying in the chamber.  Continue reading

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A Fork in the Road – A look at Aging, Stress and Injuries.

I was recently helping a runner get over an injury. This person had decided to start running and had picked up a few injuries. Instead of getting depressed about her injury, she decided to change the way she looked at it. The logic went as follows: I was unfit and had allowed my body to weaken. I decided to reverse the process. The injury I now have was waiting in the wings. It would have hit later in life when it would have been more difficult to rehab. She faced a fork in the road, one between inactivity and getting the injury rehabbed. She chose the better path.  Continue reading

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Raidlight Trail Running.

We now stock Raidlight products.

Continue reading

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Hyperbaric Chamber.

We have introduced a mild hyperbaric oxygen chamber to what we now offer you at SBR Sport.

What is Hyperbaric Therapy?

Hyperbaric therapy consists of a person breathing high doses of oxygen in a hyperbaric or pressurized environment. By breathing enriched oxygen in a hyperbaric chamber, the availability of oxygen in the blood plasma is increased, thus generating a variety of beneficial physiological effects, as it allows more oxygen to reach the brain, cartilage, bones, and tissues. This is particularly beneficial to areas in the body that are restricted due to swelling or infection, or other causes of poor circulation. The chamber takes you up to 1.4 ATM and thus is classified as a mild hyperbaric chamber.

What to expect. Continue reading

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Sale Items.

Shoes. Continue reading

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Getting Adductors to Adduct.

A look at the adductors.

“Where the heck are they?” You ask. Simple – stand up and do the splits. Yip – those are them. The adductors are found on your inner thigh and pull your leg back to your center line.

The word Adduct is a Latin word meaning, to draw toward. The adductor muscle group is made up of five muscles that run along the inside of your thigh. The pectineus, adductor brevis and adductor longus go from your pubic bone to your mid-thigh and are known as the short adductors, while the gracilis and adductor magnus go from your pelvis to your inner knee and are known as the long adductors. The adductor muscles are responsible for drawing your legs together to control the swinging of your legs while walking and running, and they also help stabilize your stride.  Continue reading

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Esmé Maré runs her practice here at SBR Sport. She has her BDietetics (UP) Registeredesme mare Dietitian degree and a Diploma in Exercise Science (HFPA) Exercise Specialist.

You can contact her via cell on 0724834775.

Esme is also linked to the DNA Analysis group. Their website is as follows

Here is the link to her website –

Esmé is also linked to Discovery Health and can assist you with dietary assessments.

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Some things to keep in mind before running a Marathon/Ultra Marathon.

I have a look at some points to remember before you face a marathon or ultramarathon. This should be helpful for Comrades runners.


Mike Roscoe.

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