MEDICAL INFORMATION & INJURY PREVENTION<\/p>\n
Team Treatment Options<\/p>\n
Our primary source for injury treatment will be our school’s Certified Athletic Trainer, (Karly H.)<\/p>\n
Ice-Bathing<\/p>\n
Ice baths are mandatory after hard-workouts and the days before meets. We will do our best to provide athletes with baths but more times than not, they will need to be done at home. Ice-baths offer two distinct benefits, first, they allow controlled, even constriction around all muscles and connective tissue (which is why you should be completely submerged from your belly button to your toes). Second, ice-baths act as an \u201coil-change\u201d for the body. There\u2019s a \u201cblood-rush\u201d that occurs after you\u2019ve made it though the body\u2019s initial \u201cflight phase\u201d. Basically, this blood-rush makes for fast circulation of blood that flushes out waste from your blood and delivers new nutrients to muscles that need to recover.<\/p>\n
Ideally, the temperature of ice-baths should in the range of 54-60 F keeping in mind that temperature will rise steadily with body heat, this may mean a second serving of ice will be needed. You should stay in the bath between 8-10 minutes.<\/p>\n
Don\u2019t let this process scare you, it\u2019s painful to start but your body will adapt and will help keep you healthier in the long-run and minimize the wear and tear your body incurs from training. It actually feels GREAT when you\u2019re done!<\/p>\n
Hydration<\/p>\n
Keeping hydrated in the heat of our Florida cross-country season is crucial<\/p>\n
to your success. It is imperative that athletes have a water-bottle with them at all times during the school day so they can fill it up and drink at their convenience. Adequate hydration aids in recovery from hard-workouts and keeps your body prepared to train in peak condition. Follow the guidelines below and you\u2019ll be another degree closer to achieving your maximum potential.<\/p>\n
\u00b7 Athletes should drink approximately one gallon of water a day as a minimum<\/p>\n
\u00b7 Water is best taken in small servings scattered throughout the day<\/p>\n
\u00b7 Intake of coffee, tea, and carbonated drinks should be limited or eliminated, they act as diuretics and act to dehydrate the body<\/p>\n
\u00b7 You can tell if you\u2019re hydrated, you must urinate every hour to hour and a half and it must be clear. Athletes should be ready to go between every class<\/p>\n
\u00b7 Two hours before training and competition drink 1-2 cups of water or sports drink<\/p>\n
\u00b7 During training, drink 4-6 ounces every 15-20 minutes<\/p>\n
\u00b7 After training\/competition, drink 16-20 ounces of water or sports drink for every pound lost<\/p>\n
\u00b7 Post workout \u201cWindow of Opportunity\u201d. For maximum recovery following hard workouts, it is imperative athletes get calories as soon as possible (approx. 500). The best foods are those with a protein to carbohydrate ratio of 1:4. E.G. \u2013 Chocolate Milk, Smoothie, Bagel with Cream Cheese, Apple with Peanut Butter, Yogurt and Fruit.<\/p>\n
Nutritional Guidelines & Rules of Thumb<\/p>\n
Below are some very general rules to follow in terms of nutritional intake. Parents and athletes please take a close look and try to incorporate some of these recommendations into your diet on a gradual basis. We understand that this can\u2019t be followed perfectly, but it is a reasonable expectation for athletes to adhere to the recommendations more times than not.<\/p>\n
o Protein<\/p>\n
\u00a7 Proteins are needed daily to build tissue<\/p>\n
\u00a7 They rebuild broken down muscle & maintain body functions<\/p>\n
\u00a7 Find protein in lean meats, cottage cheese, beans, soy foods, eggs and low-fat dairy<\/p>\n
\u00a7 Combine incomplete proteins as shown below:<\/p>\n
\u00a7 Peanut butter on whole grain bread<\/p>\n
\u00b7 Rice & beans together<\/p>\n
\u00b7 Bean soup and a roll<\/p>\n
\u00b7 Hummus (This is great on crackers or wheat thins!)<\/p>\n
\u00b7 Trail Mix<\/p>\n
o Fats<\/p>\n
\u00a7 Believe it or not, fats are crucial to the runner<\/p>\n
\u00a7 Healthy fat can be found from lean meats and fish, nuts, using<\/p>\n
olive, canola and peanut oils for salad and food preparation<\/p>\n
o Milk<\/p>\n
\u00a7 If you drink, be sure to use skim, it has a 1:1 ratio of calcium to phosphorous, which is best for absorption of calcium<\/p>\n
o Salt<\/p>\n
\u00a7 Make sure athletes are getting enough salt<\/p>\n
\u00a7 This helps prevent the body from losing too much water through sweating<\/p>\n
\u00a7 Drinking sports drinks after workouts and competitions helps replace water lost through sweating<\/p>\n
\u00b7 As a rule of thumb, the recommended intake below is an easy way to make sure you have everything accounted for at as many meals as you can. You can assure this happens by remembering the \u201chand rule.\u201d<\/p>\n
o Amount of dietary components of every meal:<\/p>\n
\u00a7 Fruits & Veggies \u2013 Enough to fit in open hand<\/p>\n
\u00a7 Concentrated Carbs \u2013 Amount equilavent to closed fist<\/p>\n
\u00a7 Lean Protein \u2013 Amount equal to palm of hand<\/p>\n
\u00a7 Added Fat \u2013 Enough to fit inside a closed index finger and thumb<\/p>\n","protected":false},"excerpt":{"rendered":"
MEDICAL INFORMATION & INJURY PREVENTION Team Treatment Options Our primary source for injury treatment will be our school’s Certified Athletic Trainer, (Karly H.) Ice-Bathing Ice baths are mandatory after hard-workouts and the days before meets. We will do our best to provide athletes with baths but more times than not, they will need to be […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"_links":{"self":[{"href":"https:\/\/connectplus.pasco.k12.fl.us\/wrhs\/cross_country\/wp-json\/wp\/v2\/pages\/90"}],"collection":[{"href":"https:\/\/connectplus.pasco.k12.fl.us\/wrhs\/cross_country\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/connectplus.pasco.k12.fl.us\/wrhs\/cross_country\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/connectplus.pasco.k12.fl.us\/wrhs\/cross_country\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/connectplus.pasco.k12.fl.us\/wrhs\/cross_country\/wp-json\/wp\/v2\/comments?post=90"}],"version-history":[{"count":5,"href":"https:\/\/connectplus.pasco.k12.fl.us\/wrhs\/cross_country\/wp-json\/wp\/v2\/pages\/90\/revisions"}],"predecessor-version":[{"id":681,"href":"https:\/\/connectplus.pasco.k12.fl.us\/wrhs\/cross_country\/wp-json\/wp\/v2\/pages\/90\/revisions\/681"}],"wp:attachment":[{"href":"https:\/\/connectplus.pasco.k12.fl.us\/wrhs\/cross_country\/wp-json\/wp\/v2\/media?parent=90"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}