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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. Dan Stimson Alex Gibby Kathy Newberry Brian Cunningham Emil Davis.
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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
Dan Stimson Alex Gibby Kathy Newberry Brian Cunningham Emil Davis Andy Gerard-Stanford University Walt Drenth-Arizona State Pat Van Rossum AcknowledgementSpecial Thanks for their guidance and “Team Approach” to the care of our student-athletes
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
Foam Roller Marbles Tennis & Golf Ball Theraband Frozen bottle of water Ice Cups Heart Rate monitor Night Splint Swiss Ball Lace Locks Water Bottle Tools and Tricks
VCD Difficulty with getting air in Neck & Throat tightness Sawing sound EIA Difficulty with getting air out Chest tightness Whistling sound Vocal Cord Dysfunction vs Exercise Induced Asthma
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
Strengthen DorsiFlexors Hamstrings Abdominals/Core stability Mid/Upper Back/ Scapula stabilizer Stretch Heelcords Quads Lower Back Hip Rotators & Hip Flexors Chest Strength Training
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
Cycling Elliptical Swimming Aqua jogging Various activity, various workouts Cross Training
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
Athletes Have Special Needs! Require More Nutrients Increase in Protein Increase in Carbohydrates Increase in Vitamins and Minerals Defining Sports Performance Nutrition
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 25gms • ½ cup spaghetti 17gms • 4 oz orange juice 13gms • 1 slice wheat bread 11gms • ½ cup oatmeal 27gms • 1 cup corn flakes 24gms • 1 large banana 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
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 Low Fat, Protein rich Foods
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 acids-increase stamina & been saturated fats more efficiently Sources: walnuts, cold water fish (salmon, trout, herring), crab, canola oil Fats
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!!!
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-Sodium
1 lb sweat contains 80-100milligrams 300-800mg lost in 2 –3 hrs exercise Potato 844mg Yogurt, 8 oz 530mg 8oz OJ 500mg Banana 450 mg Raisins, ¼ cup 283mg Orange 250mg Gatorade, 8 oz 30mg Electrolytes-Potassium
4oz Beef-liver-7mg 4oz Beef-steak-3mg 5 lg steamed clams-7.5mg 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 peas-13.8mg 1 cup Prune juice-9.8mg 1 cup Sunflower seeds-16mg 1 slice Watermelon-3 mg ½ cup Raisins-3 mg Iron
Assist Vitamin C Fructose (fruit sugar) Fish Inhibit Coffee Tea Whole grains Legumes High Fiber intake Iron Absorption
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 Antioxidants
NO MAGIC!! 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!!
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 Pre-Workout Rule