The recipe for area student athletes to have a successful start to the sports season has only a few key ingredients – physical activity, 休息, 水合作用, 适当的营养和有效的, 有益的延伸.
Following this recipe will greatly reduce overuse and other injuries that can arise from a lack of conditioning and proper self-care, as a very active preseason training schedule pushes athletes to their limits, 说乔布斯为例, 空中交通管制, 和帕特诺伍德, 空中交通管制, members of MaineGeneral Sports Medicine’s expert team of athletic trainers who provide services throughout the Kennebec Valley and beyond.
“秋季将从8月16日开始, so athletes should be doing some form of physical activity to get themselves ready,”为例, 劳伦斯高中和中学的体育教练, 谁为当地运动员提供了近30年的照顾. “They also need to start acclimating themselves to the weather conditions. They should be exercising some in the heat – maybe 15 to 20 minutes – to get used to it before preseason starts.”
诺伍德, the athletic trainer for students at Maranacook Community High School and Middle School, 除了一般条件反射外, athletes should include some activity that’s specific to the sport they play.
“如果你从事的是越野运动, you should get on the road or trails for your aerobic activities and start the first few days at 60 percent intensity. 如果你踢足球, 开始做一些足球训练和慢跑, 但是保持在60%的范围内,”诺伍德说, 谁自2014年以来一直是运动医学团队的一员.
“After a few days, then start anaerobic activity, things like sprinting at about 70 to 80 percent. You want to ramp up your activity but also acclimate to the summer heat,” he adds.
To perform well athletically, students need to fuel themselves properly, Tosi says. This is particularly important during the increased activity that preseason practices bring.
“They shouldn’t be stopping for a fast-food meal on a regular basis or eating junk food. They should be eating protein, fruits and vegetables and things like healthy sandwiches,”他说. “当你16岁的时候, 你可以更容易地吃快餐, 但随着赛季的进行，它会让你崩溃.”
Adequate 水合作用 is also critical to prevent heat-related and other injuries.
“脱水会持续几天，”托西说. “Athletes should work on getting more water into their system to prepare for the increased physical activity they’ll have. And once preseason starts, they should be even more focused on 水合作用. If you’re not properly hydrated and you’re practicing for two to three hours, 你可能会得一些与热有关的疾病, 什么会造成紧急情况.”
“They really should be hydrating 24 to 48 hours before a practice or game. So if they have a practice on Monday, they need to start hydrating on Saturday and through Sunday. Hydrating the day of a practice really isn’t going to do much until the next day,”他说.
Tosi and 诺伍德 agree that a key to keeping young athletes healthy is ensuring they have adequate 休息, but they acknowledge this can be a challenge for those who participate in multiple sports and activities while carrying a heavy academic course load.
“Many kids who play two or three sports seasons in a year are educationally sound but, 因为这个, 他们熬夜学习到深夜,”托西说, “so they’re getting four or five hours of sleep nightly…and teenagers should be getting eight hours of sleep a night or more.”
Tosi and 诺伍德 say they treat much of the same types of injuries at the start of a sports season, many of which can be avoided or minimized with proper conditioning and 休息.
“The most common are those from being out of shape, things like muscle and tendon strains. 如果运动员在季前赛前做一些活动, 每天30到60分钟, they’re going to reduce the risk of having some of those injuries,”托西说.
在踢足球的运动员身上, 诺伍德说他看到很多髋屈肌, hamstring and quadriceps strains “because it’s such a lower-extremity-dominant sport and those muscles are used so much.”
为了解决这一, he educates athletes on proper stretching and encourages them to make it a priority throughout the season.
“I tell them to see me if they start to have some soreness so I can help them with some static and dynamic stretching,”他说. “The amount of stretching they should be doing can’t be fit into one practice session. The coach’s job is to get them conditioned and ready to play; they need to do the stretching on their own – before practice, 在训练后和双节训练中也是如此.”
In light of the continuing presence of COVID-19 and the threat of increased illness in the community, 托西和诺伍德鼓励运动员, parents and coaches to remain focused on doing the necessary work to keep themselves and others safe.
“The coaches I work with are more cautious about things,”托西说. “They understand there are certain things they have to do – masking and social distancing while they’re in the gym or practicing on the field – to prevent transmission of COVID-19.
“We have to be vigilant about being safe and taking care of ourselves,” he adds. “你看不到看不见的敌人, but if you’re smart about doing the things you’re supposed to do, hopefully you’ll get through it and not be bothered by the effects of the virus.”
Visit the MaineGeneral Sports Medicine page to learn more about the team and the athletic training services they provide.