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Some Quick Tips To Stay at the Top of Your Game

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Warm-Up

A proper warm-up can help reduce sports related injuries and also help optimize performance.  The purpose of the warm-up is to prepare the body for the demands that will be placed on it during the activity, so a dynamic warm-up is preferred. It should progress gradually from a slow pace and build up to game speed.   Goals of the warm-up should be to activate the muscles, increase blood flow to the muscles, increase heart rate, and mimic movements the athletes will be performing in training or competition. 

Hydration

Remember to drink fluids throughout the day!! It's important for athletes to come to workouts and competitions hydrated. To do this, athletes can start out the day by grabbing a sports drink, then using fountains, coolers, and other beverages as triggers for drinking throughout the day.

Hydrate 2 to 3 hours before training and competitions. Aim for at least 16 ounces (2 cups) of fluid at this time and an additional 8 ounces (1 cup) 10 to 20 minutes prior to getting on the field.

Drink during workouts or competition.  Drink at least 5-to-10 ounces of a sports drink or water every 15-to-20 minutes during exercise. Sports drinks, like Gatorade, can help ward off dehydration and muscle cramps because they help replenish both fluid and electrolytes (i.e., sodium and potassium) lost in sweat without overdrinking.

Drink to replace sweat (see chart below)

Know your sweat rate and how to replace it. To determine how much to drink, it's important for athletes to know their sweat rates. It can vary based on the individual, weather, and intensity of exercise, so athletes should measure:
How much weight they lose during exercise (in fluid ounces)
+
How much fluid they consume during exercise (in fluid ounces)
=
The amount they SHOULD drink to replace sweat losses

Regeneration

The goal is to help our athletes recover as quickly as possible so they can turn around and perform again at a high level. Some ideas to help our athletes regen, are cool down after activity, this should include light jogging, light skipping, and active integrated stretching or static stretching. Post workout shakes help provide nutrients that have been lost due to activity, best if consumed within a half hour of the training session. Contrast showers/baths help “shock” the body into recovery. Spend a couple minutes in hot, and 30 seconds to a minute in cold, and go back and forth for 3 or 4 cycles. Again best if done within a half hour after training session. 

P.R.I.C.E.

The acronym PRICE should be used after an injury occurs, by following these steps, you will create an ideal environment for the healing process to occur. Please consult with proper medical personal for all injuries. 

Protection refers to immobilization to the injured site. This could include splinting of the involved area, keeping the involved area close to the body, or if the injury is in the lower extremity, stay off the involved limb by using crutches. 
 
Rest is a necessary step in the healing process; if the athlete does not allow the injured area to rest it could delay the healing process or lead to further injury. The rest stage depends on the type and severity of the injury.
 
Ice should be used immediately after an injury occurs. Ice is a natural anti-inflammatory that helps break the pain-spasm cycle. Ice can be applied for up to 20 minutes and should be removed for 45 minutes to an hour before reapplying. 
 
Compression to the injured area helps to limit swelling that may occur and could also help immobilize the area. Elastic bandages are most commonly used to provide compression.
 
Elevation should be used in conjunction with ice and compression and the involved area should be above the level of the heart. Elevation helps to reduce swelling and inflammation.

Ice vs. Heat

 Ice and heat are two common modalities used in sports injuries today, but there can be a great deal of confusion and misunderstanding of which one to use and when to use it. 

 
Ice can be used immediately after an injury occurs.  Ice causes vasoconstriction which slows blood flow to the injured area, helping to reduce pain, inflammation, and swelling.  Ice should be applied for 15-20 min and then removed for an hour before reapplying.  An easy way to make an ice pack is to mix one cup of isopropyl alcohol and two cups of water in a zip-lock bag. Leave the bag open and place in freezer, it freezes at a lower temperature and remains slushy for good ice pack consistency and conforms well to the contours of the body. 
 
Heat  is used more on chronic (long term) injuries. It can be used on injuries ~72 hours after an injury occurs (if swelling is still present ice would be preferred).  Heat causes vasodilation or increased blood flow resulting in an increase in tissue temperature.  Examples of heat you can use at home are hot packs dry or moist, hot tub or a hot bath.  Treatment times range from 5 minutes to 20 minutes.