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Athletics » Athletic Training » Tips for Atheletes
Dan Peeters • Director of Athletics • Contact Dan Peeters
805.967.1266 x 113
Any athlete can alleviate the discomfort of the increased physical activity and the possibility of injury by doing the following:
• Ice
Applying ice to a sore or hurt area will help decrease pain and help with the healing process. Ice should be applied directly on the skin for 15-20 minutes. If using a gel pack, be sure to place a thin layer, like a pillow case, between the ice and the skin to prevent the skin from burning.
• Eat Well
It is important that young athletes eat properly in order to provide quality fuel for activity. Athletic participation places physical, emotional and mental stresses on an athlete. The following guidelines are general considerations which may assist the athlete in his/her efforts to succeed.
Athletes should increase consumption of complex carbohydrates such as bread, pasta, fruits and vegetables. Stay away from high fat and high salt foods. Protein is important but is usually sufficient in a normal diet. Carbohydrate sources are much more beneficial for energy and growth than are high protein diets. Athletes should NOT be on the Atkins Diet.
Here are some key points to consider when choosing what to eat:
1. Eat a varied diet. Avoid eating the same foods every day.
2. Eat Breakfast! Athletes need good fuel which includes breakfast. Any combination of foods such as toast, juice, cereal, milk, or fruit helps reduce low blood sugar and help the body function optimally throughout the day.
3. Avoid excessive amounts of fast food. Fast foods generally have a high fat content which is digested slowly and may produce unwanted weight gains.
4. Avoid large amounts of red meat. Choose poultry and fish as your main sources of protein in the diet.
5. Consume complex carbohydrates. The athletic diet should consist of foods such as breads, potatoes, vegetables, pasta, whole grain products, fruits, cereals, toast, waffles and pancakes. These products contain the energy sources an athlete needs and also the other nutrients necessary for good metabolic function and tissue growth and repair.
6. There is no magic diet. No athlete will be successful due to diet alone. A good diet will provide the nutrients needed for successful athletic participation. But, exercise, practice, heredity, and skill development are also needed for athletic achievement.
• Drink Plenty of Fluids
Adequate fluid replacement is important to prevent fatigue, excessive weight loss, and possible heat related problems. Fluids are important to hydrate the system, assist in the chemical process of energy metabolism, and provide for the transportation of nutrients throughout the body. Athletes should drink 8-10 glasses of fluids each day no mater which sport they participate in. An athlete can become dehydrated in as little as 30 minutes.
Water is very important. Avoid carbonated beverages. Consume more water, milk, fruit drinks, or sport drinks as they are better for your system than carbonated soft drinks.
If you are thirsty, your body is already slightly dehydrated. Do not let thirst be your guide for fluid replacement. You should be carrying a water bottle with you all day long to stay hydrated especially on hot days.
• Stretch Often
We cannot feel ourselves getting tighter, but this does happen each day we do not stretch. Adequate flexibility helps muscles perform to their fullest capacity, allowing athletes to achieve speed, range of motion, reduce soreness, and achieve their greatest level of athletic success.
The following guidelines will allow your child to achieve the type of flexibility needed for athletics:
1. Flexibility can be lost quickly and can only be improved slowly.
2. Athletes should begin to stretch 2-3 weeks prior to the beginning of a sport season if they are not already stretching daily.
3. Stretching should not hurt. You will feel tightness and perhaps some discomfort while stretching tight muscles but you should not be in pain.
4. Stretch to a point of tightness, hold that position for 15-20 seconds, relax, and repeat the process two or three more times.
5. Do NOT jerk or bounce while stretching.
6. Warm muscles stretch more easily than cold muscles. If possible, walk briskly, jog, or ride a bicycle for a few minutes prior to stretching.
In the Event of an Injury
At School:
Injuries which occur at Bishop Diego should be reported to the coach who will direct the student to the ATC for evaluation and referral. In most cases injuries are minor and the athlete will be instructed on home care and anticipated follow-up care. If the injury is more extensive, parents/guardians will be contacted with instructions for follow-up care or other concerns that may be addressed.
On the Road:
If an athlete is injured away from Bishop, the coach should be notified immediately. Athletes may be taken to the ATC of the host school for evaluation or referred to the trainer at Bishop for evaluation following return to school. Because of travel times and distance of contests from Bishop, the student may need to report the injury to the Bishop ATC the following school day. In cases of significant injury, parents will be contacted about the injury directly from that site and consulted about the problem.
If told to see the ATC at Bishop, the athlete should report immediately after school the following day before going to practice.
Questions from Home
If you are concerned about an injury, please contact the Bishop ATC, Brian Tuohy, at any time. In the mornings, he can be reached at Elite Performance & Rehabilitation Center 805.681.9108 and in the afternoons and evenings on his cell phone 805.705.9715. You may also contact him through email at Brian@eliterehab.com.
If an injury that appears to be minor one day is more bothersome the next, please call so we can help you in deciding what to do for your son or daughter. IF YOU HAVE ANY DOUBT ABOUT THE SEVERITY OF AN INJURY, PLEASE SEEK MEDICAL ATTENTION.
If you do see a Doctor, you MUST bring a written note from that doctor clearing you to play for practice or a game. You will not be able to participate without a note.
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