Getting back to Physical Activity after Knee Replacement Surgery

Knee Replacement

Inspire Train Fit can design a safe exercise program and help provide motivation for rehabilitation after a total knee replacement or knee surgery.

We know it’s important to listen to your body in this process; we start with light exercise and increase the intensity as your pain level allows.

 Exercise will help speed your recovery and can diminish your postoperative pain. Knee rehabilitation exercises and stretching enhance the mobility of the knee after surgery, decrease pain, increase muscle strength and disperse synovial fluid throughout the knee. Cardiovascular health can be addressed on a stationary bike that offers stability and a safe workout along with mechanical benefits for the knee joint.

Inspire Train Fit can: 

  • Provide a safe exercise program
  • Help return to normal activities
  • Help regain normal knee motion
  • Help regain muscle strength and flexibility
  • Increase core strength and stability
  • Help with pain management
  • Improve quality of life and movement

Suggested exercises for recovery include:

  • Proper Walking 20-30 minutes 2-3 times per week
  • Standing Knee Bends 1-2 sets 10 reps
  • Assisted Knee Bends 1-2 sets 10 reps
  • Straight Leg Raises 1-2 sets 10 reps
  • Stationary Bike 20-30 minutes 2-3 times per week
  • Stretching Daily

Note: It generally takes 12 weeks to complete the rehab process and 6 months to a year to get back to full strength. Any exercise performed during the rehabilitative efforts should be approved by a doctor, orthopedic surgeon or physical therapist.

By Allison Milano- Stolar, MA MPH
Health Fitness Specialist



Sore Muscle

Why Are My Muscles Sore?

Muscle pain from exercise can be divided into three categories.

  1. Pain or discomfort during or immediately after exercise.
  2. Pain or discomfort 2-3 days after unaccustomed exercise (referred to as Delayed Onset Muscle Soreness, (DOMS).
  3. Pain from involuntary muscle contractions or cramps that last for several seconds.

Delayed Onset Muscle Soreness (DOMS) “results from strenuous exercise that goes beyond the intensity or duration for which the muscle is accustomed to performing.”  This soreness usually occurs 24 hours after exercise and peaks 48-72 hours thereafter and it is perfectly normal. This may continue for a full week (7-10 days).  Scientists still have not proved what causes delayed muscles soreness, but there are numerous theories that doctors, physical therapist, personal trainers, and athletic trainers discuss in the industry to possible causes and remedies that novice exercises can utilize for relief of (DOMS).

Theories of DOMS

Lactic Acid accumulation in the muscles was originally thought as the cause of Delayed Onset Muscle Soreness.  However, researchers believe that this is the cause of discomfort during exercise, not two days later.  There is no evidence to explain how Lactic Acid could cause soreness 24-48 hours after exercise.

“DeVries proposed that exercise could cause ischemia in the active muscle, which in turn would result in the production of a pain substance.  If too much of this substance accumulated, pain endings would be stimulated.  This resulting pain would in turn produce more reflex spasms that would prolong the ischemia and initiate a vicious cycle.”

Some researchers believe that since muscles are elastic and connective tissue is stiff, connective tissue damage may be the cause of DOMS.  During vigorous resistance training, connective tissues become damaged causing soreness.

Recent research suggests the primary cause of muscle soreness is damage to the muscle itself.  When exercising a muscle beyond what it is accustomed to (Overload Principle), the muscle becomes damaged.  Researchers believe this causes slight tears in the muscle.  This can especially be seen when performing exercises that accentuates eccentric training, such as lowering a weight at a slow speed or sprinting downhill.

Inflammation to the damaged area may be another cause of delayed onset muscular soreness.  The inflammatory process begins immediately following exercise. When the inflammatory process reaches a certain level, the nerve endings for pain respond, resulting in muscular soreness.

Research shows that Delayed Muscles Soreness is most prevalent in the beginning stages of physical activity. The body needs to adjust to the physical activity level as the muscles grow. This is why athletes often cross-train and vary their routines to continue to challenge and develop their muscle strength. It is important to distinguish the difference between moderate muscle soreness induced by exercise and muscle overuse or injury. If soreness prevents you from performing daily activities associated with living and work, then it’s time to rest.

Suggestions for Alleviating the DOMS Pain

The best way for alleviating Delayed Onset Muscle Soreness is giving the muscle time to rest. Many therapist and trainers will recommend Rest, Ice, Compression, and Elevation (RICE). Ice definitely helps with inflammation and can be applied for 15-20 minutes on and off daily to relieve soreness. Compression can be applied with kinesotaping, ace bandage or compression sleeves or socks.

Many exercise enthusiasts do not like to miss exercise sessions, so there are some alternative methods to help with the pain and recovery process.  A light recovery workout that keeps the blood flowing with low-moderate intensity is best for recovery from DOMS.  It is recommend that you train different muscles groups giving your sore muscles a break from activity. For example, train your lower body (legs) if your upper body is sore from training. Cross-training can also help prevent DOMS by

Stretching can provide some relief allowing your muscles some time to recover and relax. Yoga offers a great workout that can reduce stress, soreness, and offer recovery for the mind, body, and spirit.

Self-myofascial release is also another very effective technique that helps eliminate pain and reduced muscle soreness. Foam rolling is a self-myofascial release (SMR) stretching technique that involves applying a sustained pressure into the myofascial connective tissue that can help with muscle relaxation, improved range of motion, and reduced muscle soreness. It is important to select a foam roller that is comfortable to your touch and pain tolerance to focus on restoring optimal muscle motion and function. The more you foam roll the more comfortable it will become and the faster you will recover.

Massage is also another great technique for delayed muscle soreness. A deep tissue massage can help relieve the lactic acid build up and inflammation in the muscles offering muscle relaxation, improved circulation, reduced stress and muscle tension.

Other methods include using anti-inflammatory pain relievers such as ibuprofen, help to reduce inflammation and soreness.

By Allison Milano- Stolar, MA MPH
Health Fitness Specialist


Dierking, Jenny K. & Bemben, Michael G.   Strength and Conditioning Journal.                           “Delayed Onset Muscle Soreness.” August 1998.  Pgs. 44-47.

Dierking, Jenny K. & Bemben, Michael G.   Strength and Conditioning Journal.                           “Recommendations for the Avoidance of Delayed Onset Muscle Soreness.” August 2001.





Workplace Stretching Program



Promote happy, healthy employees!

Inspire Train Fit offers a Corporate Stretching Program that can be done in the convenience of your office using our mobile stretch tables and fitness mats. Our team of Health Fitness Specialists will provide a safe and effective stretch program for your employees using PNF and muscle activation techniques. Individual and group sessions are available depending on a company’s size and needs. Individual sessions are 20 minutes per employee; group sessions are 45-60 minutes per class.

Benefits of workplace stretching include:

  • Improved flexibility and joint mobility
  • Reduced stress and muscle tension
  • Improved posture; lessens issues from sitting too long
  • Helps relieve “tech neck” and low-back pain
  • Creates bonding and increases workplace morale
  • Helps prevent workplace musculoskeletal injuries
Individual Stretching Packages 20 minutes/each
10-15 Employee Sessions $400
15-20 Employee Sessions $500
20-25 Employee Sessions $600
25+ Employee Sessions $800


Group Stretching Packages 45-60 minutes/class
Single Class/ 1x week $100
Weekly Class/ 2x week $200

We proudly serve Darien, Norwalk, Stamford, New Canaan, Westport, and Greenwich.

If you would like to host a stretching program or wellness day for your employees please contact us at 203-644-6688.

Safe Sunscreen


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Wearing sunscreen is very important to protect your skin from harmful UV rays and skin cancer. Ultraviolet rays that are the cause of sun damage and skin cancer are always present.

You may know that sunscreen is a good idea, especially if you spend plenty of time in the sun, but do you know if your sunscreen is safe?

Did you know that there are two different types of sunscreen available? Mineral sunscreen and chemical sunscreen.

Would it surprise you to know that some of the ingredients in your sunscreen could be harmful to your health?

A new study by the U.S. Centers for Disease Control (CDC) reveals that 97% of Americans are contaminated with a widely-used sunscreen ingredient called oxybenzone that has been linked to allergies, hormone disruption, and cell damage.

USA Today recently published an article stating that Hawaii may become the first State to band sunscreens containing oxybenzone and octinoxate, chemicals believed to cause harm to marine life and coral reefs. These are active ingredients in a host of popular sunscreens, including top-rated brands.

Check out the Environmental Working Groups 2018 Guide to Safe Sunscreen

By Allison Milano- Stolar, MA MPH
Health Fitness Specialist



Summer Time Wellness Programs for Employees

Show your employees how they can improve their health.

Outdoor fitness

  • Encourage Exercise
  • Offer Outdoor Fitness Classes
  • Offer Onsite Yoga classes to relieve stress
  • Provide Heath Screenings
  • Host a Wellness Fair
  • Participate in a company 5K Run
  • Offer Wellness Seminars
  • Provide Healthy Snacks
  • Provide monthly Team Fitness Challenges
  • Create Employee Vision Boards
  • Offer a Workplace Stretching Program

Inspire Train Fit night at LYMBR


Thursday, June 7, 2018

7:00pm – 8:30pm

LYMBR of Darien

Goodwives Shopping Center

25 Old Kings Hwy North

Darien, CT

Please RSVP to or call 203-644-6688 to reserve your spot.

Free!! Space is limited!

An evening of FREE 20 minute stretch sessions with LYMBR.

LYMBR provides Personalized Stretching in their studio in Goodwives, Darien CT. Their method works to lengthen the muscles, increasing blood flow and space within the joint, leading to greater flexibility and decreased neural tension in the body. You will feel the results of your session immediately – feeling taller, more grounded, more relaxed and able to move with ease

Wellness Gratitude Raffle, Essential Oils, and Reiki Healing with Inspire Train Fit.

Inspire Train Fit, LLC is a multi-dimensional health and wellness business that believes in helping people move, feel, and live better through a message of change, empowerment, motivation, love, gratitude, and overall positivity. Whether you want to promote a healthier lifestyle for your employees, focus on your own fitness goals, host or attend a women’s motivational seminar, or enjoy inspirational active apparel, CEO Allison Stolar and the team at Inspire Train Fit can help you reach your goals.

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Workplace Wellness Matters!

Host a Wellness Workshop or Fitness Class at your workplace.

Business teamwork

Corporate Wellness Seminar Description

We offer a variety of wellness seminars and exercise classes that you can choose from to create a custom program that fits your organization’s goals. Weekly health and exercise classes can be scheduled during lunch time or after work hours.

Rules to Work-Life Balance – This seminar will help you find a work-life balance by setting boundaries, scheduling self-care, and eliminating negative thought patterns.

Vision Boarding – This seminar will inspire you, enlighten you, and motivate you to live the best life possible. You will create a vision board to layout your dreams and goals.

Healthy Back for Life & Ergonomics – This seminar will teach you the tools to reduce back and neck pain. You will get the tools to evaluate the ergonomics of your personal workstation.

Stress Be Gone – This seminar helps to decrease stress related illnesses and improve staff productivity with deep stretching and breathing techniques.

Superfoods – This seminar will teach you what foods to incorporate in your diet for a healthy lifestyle and increased energy.

Mindset – This seminar will coach you to train your brain to think positively and increase your personal strengths.


Corporate Exercise Class Descriptions

We offer a variety of exercise classes to keep your employee’s motivated and inspired to get fit and stay fit.

The Workday Workout – This class will get your muscles and heart pumping. This 45 minute express workout can help boost morale and increase productivity.

Total Body Tune Up – This class will use multiply modalities to bring your body back into balance and tranquility.

Vinyasa Yoga – This yoga class includes mindful deep breathing combined with yoga poses and stretches that promotes a healthy mind and body.

Meditation for Beginners – This meditation class uses mindful deep breathing and visualization to relax and reduce stress.

Limber Up – This stretching class will increase joint mobility, reduce stress, and muscle tension.

Mat Pilates –This class uses mat based Pilates to strengthen the core, support the spine, and create body awareness.

The Power of Good Posture – This class uses body awareness and postural analysis to improve posture, reduce stress, and muscle tension.

Absolute Core – A highly effective workout that targets the abdominals and back muscles to increase abdominal strength and core stability.

Foam Rolling –This class includes lots of deep tissue rolling and myofascial release techniques. By performing self-myofascial release techniques on a foam roller, you can improve flexibility, reduce muscle stiffness, alleviate pain, restore motion and improve circulation.