Trainer has advice for athletes
In real estate, it is: location, location, location. In athletics, it is: hydration, hydration, hydration.
The hydration has to be done properly and with the proper liquids.
Ramona High School started practices for the fall season this week and athletes are going to be sore and parents are going to be concerned. The Sentinel consulted the athletic trainer at RHS, Steve Pettis, and Athletic Director and Head Football Coach Damon Baldwin and asked for some tips for athletes and parents, especially incoming freshmen and athletes going out for a high school sport for the first time.
Both said the most important tip to remember is hydrate.
“Hydration is number one,” said Pettis. “Atheltes need to be drinking at least 32 to 64 ounces of water the night before they practice. It will cause them to urinate, but it will hydrate them before they start running in the heat. They also need to be drinking water consistently during the day, especially between practices and when they are on their own and are not being asked to drink by the coaches.
“Sodas and energy drinks are a HUGE NO NO! The sugar and caffeine in them will actually cause them to be de-hydrated. It will actually cause issues with their ability to perform activities because their bodies will crash once the sugar and caffeine run through their system. Any other carbonated drinks also cause dehydration.”
Parents, do not let your student/athletes drink energy drinks. Several deaths have been associated with energy drinks. Know what they are drinking and make sure that what they are drinking is safe.
“Junk food needs to be cut back or eliminated,” continued Pettis. “Athletes need to be eating protein to build and maintain muscle and strength. Carbohydrates (pasta and rice) are good the night before a competition to help build up an energy reserve that the body can use immediately.
“Soreness is going to happen. The key is to make sure the athletes stay loose and properly stretched. Stretching is essential. Cool and/or cold baths and showers can help with flushing lactic acids (which cause soreness) and will actually cause the muscles to feel better after hard workouts.
“After and between practices, athletes will want to get into a cool comfortable room. Prop the legs up (over the heart’s level) and take a nap. Again, AND DRINK LOTS OF WATER.”
Blisters can be a problem if the athlete hasn’t broken in the shoes over the summer, said Pettis.
“Break in new athletic shoes a little bit at a time,” he said. “Wear them for 30 minutes a day for two or three days. Another good idea is to wear thick socks or two pairs of socks. If blisters do occur, we will put a pad over them.”
An old coaches’ tip. Wear some of your or your mom’s or sister’s nylons under your socks. That will stop some friction. Also, lubricate the outside of the bandages and/or put a lubricant on the outside of the socks.
Another old coaches’ trick. Freeze water in Styrofoam cups. Have the athlete ice massage the sore muscles and sprains. The Styrofoam will keep the fingers from getting ice burns and the cold massage will be deeper and more penetrating than just putting an ice bag on the sore/sprained area.
Next week we will discuss meals and pre-game meals.
Remember, you don’t put cheap gas in a luxury car. Why would put junk food in your body? This reporter is not a poster boy for healthy eating, but the experts say to eat correctly.
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