Tips for Spring Training -
1. Embrace the Awesome
|having a blurry fun time and ready|
for spring swimming!!!!
2. Stay hydrated
This goes without saying, but you may forget how much hydration you need to bring with you for workouts or how to replenish afterward. With warmer weather, there is more sweating, more salt loss, and hydration and rehydration become even more important. A good rule of thumb is that your pee should be clear prior to your workout (concentrated urine that looks darker is a sign of dehydraton). More than an hour of strenuous exercise in the heat means an electrolyte replacement drink after, and you should have a protein and carbohydrate meal/snack within 30 minutes of endurance training if possible, to maintain muscle mass and properly replenish glycogen stores.
3. Don't Forget the Sunscreen
Athletes are the biggest culprits of not using sunscreen. You think you have a base tan, you think you want a base tan, you think you don't burn easily...well you're all wrong!
Watch this enlightening video with an ultraviolet camera, showing how sun exposure affects your skin.
|Dandelions on the soccer field? Those are ok...right, Violet?|
This should be up to the schools and the coach for youth sports, but sometimes things are getting revamped when they need to be. Make sure things are up to snuff before your kid heads out on the playing field. Adults, you should know better when you are playing sports later in life.
6. Check equipment
|Wondering where her sun hat is while playing ball.|
I am so bad about leaving my bike on the trainer and letting the front tire go totally flat, and then as soon as the weather turns nice, I get frustrated when it takes me an hour to get everything ready to go for an outdoor ride. BUT, it is definitely worth it to pump the tires, check air pressure, make sure your flat kit has everything you need, and that everything is functioning properly since your last time out. This goes for every sport, especially for kids. Make sure they have the right equipment to help prevent injuries.
7. Consider body type and any changes
|That bike is too big for you, Violet!|
8. Know your stuff!
This is supposedly going to be a great website for parents especially to check what sports need what prep prior to gearing up for spring training or any season, for that matter. However, right now it is still under construction. Check back later and see what info they add: stopsportsinjuries.com.
9. Try something new
A great way to cross-train is to keep yourself doing some different sports at different times of year. Yes, we all have that sport that we love the most, but getting better sometimes means a little time of from it, and this gives you time to enjoy something else! This is also a good way to avoid over-use-injuries. We should probably have a couple blogs on those coming up.
10. Be inspired
|We love animals and we love running! Help us support|
the Bronx Zoo!!!!!!! :-D
Von Duvillard et al. Fluids and hydration in prolonged endurance performance. Nutrition. 2004 Jul-Aug;20(7-8):651-6.
-Back Pain (I am not forgetting you, Charles! we Will try to do this one next)
-Neurodevelopment and Youth Sports Training
-Ankle exam and injuries for providers
-Knee exam and injuries for providers