FALL SPORTS & HYDRATION FOR YOUNG ATHLETES Warm humid weather and intense high school sportspractices leadtoa lotofsweatingandrisk ofheatexhaustionormoreseriousheatstroke. While hydration may not be at the top of the list for a successful athletic performance, it should be.AccordingtotheNationalFederationofState HighSchoolAssociations,appropriatehydration before, during, and after physical activity is an important ingredienttoahealthyandsuccessful sports team. It’s of key importance to hydrate well, both for safety and performance. Here are some tips to educate athletes and the coaching staff, as well as parents to safeguard against heat illnesses: •Athletescannotsimplyrelyonthirsttomaintain hydration. Instead, a schedule for hydration before,during,andafterpracticeorgamesmay be more helpful. • Weighing the athlete before and after the practices, since proper hydration will show no- or minimal- weight change from practice. • An example hydration schedule for a high school athlete could be: drinking 16 ounces of fluid twohoursbeforephysicalactivity,drinking another8-16ounces15minutesbeforephysical
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activity,andduringphysicalactivity,drinking4-8 ouncesevery20minutes.Afterphysicalactivity, drinking 16-24 ounces of fluid for every pound lost during physical activity. • Athletes will continue to lose fluid after practiceas theycontinue tocool theircorebody temperature and urinate. Using urine color as a measure for hydration status can be really helpful. Bold yellow urine to dark yellow or apple juice colored urine signifies dehydration. Athletes should aim to start every practice fully hydrated. http://caloriecontrol.org/fall-sports-and-hydration-for-young- athletes/
Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call Core Physical Therapy for a complimentary injury consultation. We will guide you so you can get back to the activities you love. HAS YOUR PA I N COME BACK? 1 2 3
WHAT PATIENTS ARE SAYING “Beforegoing toCorePhysicalTherapy, Iwashaving difficulty standing for long periods of time without a walker. I am now walking again without pain! I am
able to do things that I thought I had to give up due to age and pain. Thanks to Chad and the team at Core Physical Therapy.”
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EXERC I SE ESSENT I AL S USE THIS EXERCISE TO STRENGTHEN BACK MUSCLES
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You may benefit from physical therapy if you suffer with:
• Shoulder Pain • Knee Pain • Problems Walking • Dizziness • Sports Injury
• Lower Back Pain • Arthritis • Sciatica
• Neck Pain • Headaches
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Bird Dog 4-Point Arm & Leg Raise Begin by placing your knees and hands on the floor, with your hips and shoulders at a 90° angle. While keeping stable and engaging your core muscles, lift one arm and an opposite leg straight out toward the horizon, with your thumb pointed to the ceiling. Place both arm and leg back down to starting position. Perform 10 repetitions and then repeat this exercise with the opposite arm and leg. To build stability, this exercise can first be performed using only the arm or leg, and the opposing arm or leg can be added once ready for progression.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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