Document 7117481
Download
Report
Transcript Document 7117481
C
Are You on Track with Your
Training?
Injury Prevention and
Nutrition for Track Athletes
Steven L. Cole, ATC, CSCS
Director of Sports Medicine
College of William and Mary
www.wm.edu/sportsmedicine/coach.html
Acknowledgement
Special Thanks for their guidance and “Team
Approach” to the care of our student-athletes
Dan Stimson
Alex Gibby
Kathy Newberry
Brian Cunningham
Emil Davis
• Andy Gerard-Stanford
University
• Walt Drenth-Arizona
State
• Pat Van Rossum
Objectives
• Discuss various training tips to promote fitness
and wellness
• Identify common injuries & conditions that limit
training
• Review simple strengthening exercises for injury
prevention
• Review a progressive, functional based return to
running program
• Discuss various nutrition tips to promote fitness
and recovery
Principle of Transition
• Injuries occur during transition
• “Culprits & Victims”
• “Round holes & Square pegs”
Intrinsic Abnormalities
•
•
•
•
•
Malalignment
Muscle Imbalance
Inflexibility
Muscle Weakness
Instability
Extrinsic Abnormalities
•
•
•
•
Equipment
Environment
Technique Training
Training Errors
Training Errors
• Surface selection: Softer better
• Balance of Intensity and Volume
– Volume without adequate recovery
– Too high intensity for fear of volume
• Technique: over striding
• Work Ethic
– “take care of the small things”
– Patience
Treatment Principle
• Injury- specific management
• Recognize & address the Psychological
components
• Prevention- addressing risk factors
– Identify & manage
Tools and Tricks
•
•
•
•
•
•
Foam Roller
Marbles
Tennis & Golf Ball
Theraband
Frozen bottle of water
Ice Cups
•
•
•
•
•
Heart Rate monitor
Night Splint
Swiss Ball
Lace Locks
Water Bottle
Vocal Cord Dysfunction vs
Exercise Induced Asthma
• VCD
– Difficulty with
getting air in
– Neck & Throat
tightness
– Sawing sound
• EIA
– Difficulty with
getting air out
– Chest tightness
– Whistling sound
Vocal Cord Dysfunction
Management
• Proper diagnosis
• Diaphramatic vs Clavicular breathing
– In nose, out mouth
– Choral director
• Increased awareness of laryngeal tightness
• Relaxation
– “Right here, right now”
Amenorrhea
• Females below 13-17 % body fat
• Decreased bone density
• Osteoporosis
• Evaluated and monitored by experienced
physician
Common Cold-URI
• Fewer in those who exercise
– Positive change in immune system
• Caution: 90 minutes or longer of continuous
exercise does suppress immune system
• No exercise: Temp greater than 100
• Manage symptoms-virus
– 7 to 10 days
Prevention: URI
• Rehydration & nutrition within 30 minute to
1 hr post workout
– Fruit juice, garlic, zinc
• Frequent Hand washing
• Increased rest/sleep
– afternoon nap
• Intervene early/Isolate when sick
Sleep
• Critical role in restoring body
– 8 to 9 hours of uninterrupted
– Less than 6 hours, tax immune system
• Lack of doesn’t hurt strength or endurance,
but does performance
• Poor quality sign of overtraining,
dehyradration, stress
Anemia
• Decreased total RBC concentration
– Athletes normally below “normal” levels
• Athletic Pseudoanemia (Sport Anemia)
– Iron level normal, baseline plasma volume
expanded= decreased RBC concentration
• Evaluation by experienced physician
• Increase dietary iron intake
Stress Fractures
• Wolff’s Law
– Increased strength in response to
increased demand
• Bone endures stress whenever force is
loaded upon it
– Shock of weight bearing
– Pull of a muscle
• Decreased blood flow to bone cortex leads
to ischemia
Stress Fracture Management
• Prevent: weeks in the making before
symptoms arise
• Early intervention with activity
modification
• Fracture Boot
• Non-weight bearing on crutches
Return to Running
• Progression of functional activity
• Very structured, all timed
• Pain & symptoms are to guide progression
www.wm.edu/sportsmedicine/coach.html
Return to Running
• Phase I: Walking
– 30 minutes, aggressive, pain free
• Phase II: Plyometric Routine
– Hopping, 470 foot contacts
• Phase III: Walk/Jog progression
– 5 minute/1 minute to 2 minute/4minute
• Phase IV: Timed Running Schedule
– Intermediate & Advanced
• Mileage Schedule
• Pain identification scale
Blisters
• Preventable: Decrease friction
– “Soap and starch your socks”
• Proper shoe fit
• Clean, appropriate socks
– 3 pair new socks with new shoes
• Treat as an open wound, protect against
infection
Shoes
• “When the shoe fits, wear it”
– 250 miles, 505 of absorption lost: life: 350
miles
– Feet larger in afternoon
• Orthotics
– Full length, off the shelf
– Identify a need
Strength Training
• Work the Back side
• Target the Core
• Mix it up
– High reps, 12-15, low wt
– Low reps, 6-8, high wt
• Multitask: compound movements
Strength Training
Strengthen
• DorsiFlexors
• Hamstrings
• Abdominals/Core
stability
• Mid/Upper Back/
Scapula stabilizer
Stretch
•
•
•
•
Heelcords
Quads
Lower Back
Hip Rotators & Hip
Flexors
• Chest
Stretching
• Too much-increases instability
• Injury management/resolution
• Adequate, appropriate warm up & cool
down
• Static vs Dynamic
– Move muscle & joint gently & progressively to
point of slight tension, release & repeat
Cross Training
•
•
•
•
Cycling
Elliptical
Swimming
Aqua jogging
• Various activity,
various workouts
Nutrition
• Balanced Diet
• Challenges
–
–
–
–
–
Poor planning
Lack of education
Disordered Eating
Diverse group of specialized athletes
Duration of event day/weekend
• Event schedule, multiple participants
The New Food Pyramid
www.cnpp.usda.gov/pyramid.html
Recommendations
Defining Sports
Performance Nutrition
Athletes Have
Special Needs!
Require More
Nutrients
Increase in Protein
Increase in
Carbohydrates
Increase in Vitamins
and Minerals
Benefits of Proper Nutrition
•
•
•
•
•
•
•
•
Decreased time of recovery
Increased energy
Decreased loss of muscle tissue in-season
Increased stamina
Decreased percent body fat
Injury prevention
Improved health
IMPROVED PERFORMANCE!!
Sport-specific nutrition
• Explosive Athletes
Explosive strength and power is required on a
sustained, repetitive basis.
Muscle glycogen is immediate energy source.
High protein requirements
Constant supply of carbohydrates to refuel bodies
glycogen stores.
• Total Caloric Ratio Need
20% Fat
25% Protein
55% Carbohydrate
Sport-specific nutrition
• Endurance Athletes
Aerobic pathway is primary energy source.
Fatty acids & Muscle glycogen main fuels.
Moderate protein requirements
Constant supply of carbohydrates to refuel bodies
glycogen stores.
• Total Caloric Ratio Need
20% Fat
20% Protein
60% Carbohydrate
Carbohydrates
• Limited storage capacity, must replenish
– 600gm per day
• Consume 30-60gms/hr continuous exercise
• 20 hours to fully replenish
– .05gms of CHO/lb body wt every 2 hrs
• 150lbs=75gms every 2 hrs
Carbohydrates rich Foods
–
–
–
–
–
–
–
½ cup rice
½ cup spaghetti
4 oz orange juice
1 slice wheat bread
½ cup oatmeal
1 cup corn flakes
1 large banana
25gms
17gms
13gms
11gms
27gms
24gms
31gms
Simple vs. Complex CHO
Complex Carbohydrates
Are absorbed by the body slowly.
Digest & release glucose into bloodstream at slow &
steady rate.
Slow release of CHO into the bloodstream:
Regulates appetite.
Provides prolonged supply of CHO to the blood
stream.
Provides a nutritional energy substrate which will
further spare & replenish muscle & liver glycogen.
Types of Complex
Carbohydrates
Raw fibrous vegetables like broccoli, spinach,
carrots, green beans, cucumbers, tomatoes.
Grains like oats, breads, bran cereals, pasta,
rice.
Starchy vegetables like potatoes, corn, peas,
beans
Protein
• Proteins are the building block of
muscle.
• Proteins spare muscle breakdown
during exercise.
• Protein is essential for maintenance,
growth & recovery.
• .05-.07gms/lb body wt
– 150lb = 75-105gms/day
Low Fat, Protein rich Foods
• 85-95% Lean ground
beef, turkey, ham
• Beans & peas
• Skinless, grilled, baked,
roasted chicken or
turkey breast
• Seafood-steamed,
boiled, baked or grilled
• Low-fat cottage cheese
•
•
•
•
•
•
•
•
Cheese-2% or skim
Milk-Skim or 2%
White-tuna in water
Trimmed steaks, lamb,
pork chop
Nuts or seeds
Eggs or egg beaters
Low-fat yogurt
Turkey bacon or
sausage
Fats
• Higher percentage
utilized for energy
during low intensity
exercise
• Essential Fatty Acids
required for growth,
recovery & overall
health
• Protective padding for
organs
• Omega-3 fatty acidsincrease stamina &
been saturated fats
more efficiently
• Sources: walnuts, cold
water fish (salmon,
trout, herring), crab,
canola oil
Hydration
• 2% drop in body water decreases
performance
• Check color of urine; thirst poor indicator
• 16oz, 2 hrs prior: 4 to 8 oz every 15 minutes
during
• 16 oz for every pound lost during exercise
• Sports drinks for electrolytes
• Foods high in water content
Water & Athletic
Performance
• Water replenishment is the most important factor
during exercise.
• Outside the narrow range of 98-100°F, your body will
always sacrifice muscle function for temperature
regulation.
• Drink a minimum of 1 to 1.5 gallons/day.
Flushes out metabolic waste products
Maintains the bodies cooling system
Prevents muscle cramps, strains and pulls
Water & Athletic
Performance
Dehydration equals:
Reduced endurance levels
Fatigue
Poor stamina
Reduced maximum recovery between workouts
Muscle cramps and joint pain
Remember…thirst lags behind need!!!
Electrolytes-Sodium
• 1 lb sweat contains
400-700mg
• 1,800-5,600mg lost in
2-3 hrs exercise
• 2 slice Pizza 1,396 mg
• 1 cup Chicken noodle
soup
1,107 mg
• 1 oz Pretzels 451 mg
• 1 cup Cheerios 290
mg
• Bagel
198 mg
• Gatorade 110 mg
Electrolytes-Potassium
• 1 lb sweat contains 80- • Potato
844mg
100milligrams
• Yogurt, 8 oz 530mg
• 8oz OJ 500mg
• 300-800mg lost in 2 – • Banana 450 mg
3 hrs exercise
• Raisins, ¼ cup 283mg
• Orange 250mg
• Gatorade, 8 oz 30mg
Iron
• 4oz Beef-liver-7mg
• 4oz Beef-steak-3mg
• 5 lg steamed clams7.5mg
• 1 cup Raisin Bran
cereal-24mg
• 1 cup Cream of
Wheat-9mg
• 1 cup Cheerios-6.4mg
• 1 cup Wheat Chex-12
mg
• 1 cup Chick peas13.8mg
• 1 cup Prune juice9.8mg
• 1 cup Sunflower
seeds-16mg
• 1 slice Watermelon-3
mg
• ½ cup Raisins-3 mg
Iron Absorption
• Assist
– Vitamin C
– Fructose (fruit
sugar)
– Fish
• Inhibit
–
–
–
–
–
Coffee
Tea
Whole grains
Legumes
High Fiber intake
Antioxidants
• Free Radicals:
negative impact on
cells
• Regular exercise
increases body’s
antioxidant defense
against free radicals
• Best nutritional
sources:
– Fruits & Vegetables
• Beans: Red, Kidney,
Pinto, Black
• Fruits: Blueberry,
Cranberry, Blackberry,
Raspberry, Strawberry,
Prune, Apples, Plum
• Artichoke, Russet
potato, pecans
Ergogenic Aids &
Nutritional Supplementation
• Supplements are just that…Supplemental!!
• Whole foods should supply basic total
caloric intake of an athlete’s diet.
• Choose supplements that are high quality,
professional grade. Research!
• There is no magic pill formula to
success!!
NO MAGIC!!
The Pre-Workout Rule
• 1 hour prior to activity
• Consume a snack meal
that is high in complex
carbohydrates
• Avoid consuming fats
and proteins
• 16 oz water or sports
drink
The Post Workout Rule
• Window of
Opportunity: One
hour after workout.
50 grams of Protein,
100 grams of CHO as
post-workout rule.
Key is to replenish
muscle glycogen!!
16 oz water or sports
drink for every lb lost
Summary
• Discussed various training tips to promote fitness
and wellness
• Identified common injuries & conditions that limit
training
• Reviewed simple strengthening exercises for
injury prevention
• Reviewed a progressive, functional based return to
running program
• Discussed various nutrition tips to promote fitness
and recovery
Staying Healthy
• House of Cards
• Razors Edge
Staying Healthy
House of Cards
The Razor’s Edge
Thank you for your time and
interest
Steven L. Cole, ATC, CSCS
College of William and Mary
[email protected]
www.wm.edu/sportsmedicine/coach.html