Pursuit Training & Rehabilitation

We All Deserve a Little Rest!

Young athletes are training harder, longer, and more frequently, it seems, than ever before.  Many sports demand several days of training sessions and games each week, and many kids play multiple sports, meaning that they are potentially training/playing every day of the week    Much attention has been focused on the benefits of physical conditioning and technical skill development in attempt to outplay the opposition, but the importance of, and methods of, recovery between training sessions and games is often overlooked.

            Because competitive sport can be both physically and psychologically draining, what is done between workouts has the potential to either positively or negatively impact performance.  Inadequate recovery from intense training sessions/games over time can lead to chronic fatigue, irritability, malnutrition, and associated disorders of various body systems.  If rest and recovery is made to be a conscious effort, the true benefits of youth sport participation can be realized.  Here are a few simple practices that athletes may use to reduce the stress placed on their bodies and nervous systems while doing a high volume of training:

 Proper cool-down: An active cool-down following a game or practice can help to remove waste materials from the muscle cells and reduce muscle soreness.  This may consist of light jogging and stretching for 5-15 minutes following the workout.

Proper nutrition: Prompt replacement of fuel following exercise will aid in the replenishment of energy stores, as well as conserving and building muscle proteins.  A light snack consisting of mostly carbohydrate and some protein with little fat is ideal to consume within an hour post-exercise.  Carbohydrates should comprise at least 50-60 percent of an athlete’s overall caloric intake, as they are the main source of energy for almost every sport activity.

Hydration: Fluid replacement has been discussed in previous articles, and is imperative in order to regulate body temperature.  Beverages such as pop, coffee, and tea should be limited, as they act as diuretics, robbing the body of much needed fluids.

Contrast showers: Alternating between 30 seconds warm, and 30 seconds cold for 3-4 cycles following an intense workout, may help to minimize inflammation and restore muscle function more quickly.

Massage: Self-massage can be performed by using foam rollers, massage ‘sticks’, tennis balls, or just a good set of hands, and can promote muscle relaxation and recovery.

Visualization, adequate sleep, social time, music, and variation in daily activities are all additional methods to promote rest and recovery.

 

PURSUIT Training and Rehabilitation is commencing its Fall Speed, Agility and Quickness 8-week Program, beginning October 4.  Please call 604.574.2895, or visit www.pursuittraining.com for details and registration.

Mike Wilson



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