Health &Wellness The Newsletter About Your Health And Caring For Your Body
SPORTS & HYDRATION FOR YOUNG ATHLETES Warm humid weather and intense high school sports practices lead to a lot of sweating and risk of heat exhaustion or more serious heat stroke. While hydration may not be at the top of the list for a successful athletic performance, it should be. According to the National Federation of State High School Associations, appropriate hydration before, during, and after physical activity is an important ingredient to a healthy and successful sports team. Tips to Prevent Dehydration physical activity, drinking 16-24 ounces of fluid for every pound lost during physical activity. • Athletes will continue to lose fluid after practice as they continue to cool their core body 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.
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: • Athletes cannot simply rely on thirst to maintain hydration. Instead, a schedule for hydration before, during, and after practice or games may 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 two hours before physical activity, drinking another 8-16 ounces 15 minutes before physical activity, and during physical activity, drinking 4-8 ounces every 20 minutes. After
Health & Wellness The Newsletter About Your Health And Caring For Your Body
RECOVERING FROM SPORTS INJURIES “Start Your Rehabilitation Journey Today!”
Inside: • Staying Strong: Before & After Injury
• FREE Pain Analysis • Exercise Essentials • Patient Success Spotlight
you experience an injury, taking time off is exactly what you need to do as your body heals. How long you stay on the sidelines, however, depends entirely on how quickly you are able to recover from your injury, and seeking out the right type of support with your injury can make a big difference. Most sports injuries occur as a result of taking on too much, too quickly. This could mean jumping into a workout without the right level of stretching or pre-game preparation.This could also mean attempting to push yourself too far, too quickly, without taking the time to build up your strength in the correct manner. The best thing that you can do to keep yourself in the game is to work with a physical therapist to have a clear understanding of what your body needs. This is a helpful strategy for both before and after experiencing an injury.
It doesn’t matter if you are a professional athlete or a beginner to the game, once you fall in love with a sport, it becomes part of who you are. The desire to get out there and play gets in your blood, and it doesn’t matter what else you have going on at work or at home, you make sure to take the time to get out onto the field or court to give the game your all. If the love for the game is the primary thing that all athletes have in common, perhaps the second common experience is the risk of injury. When you push your body to the limit by attempting to run faster or gain strength, your risk of injury is likely to increase as well. For athletes, getting back to the game as quickly as possible is of paramount concern.This iswhyseekingphysical therapy immediatelyafterexperiencing an injury is the best choice that you can make. Keeping Off the Sidelines With South Toledo PhysicalTherapy For an athlete, there is nothing more frustrating than seeing your hard work pushed to the side as you have to sit out a game or a practice. But when
Staying Strong: Before &After Injury
Following a sports injury, the risk of hurting yourself a second time increases. After an injury like a ligament tear, you will need to take extra steps to ensure that you don’t put yourself right back on the sidelines with a secondary injury. Working with a physical therapist following a major injury will help you recover faster, which includes building strength, and learning the right strategies to prepare for physical activity to keep your risk of re-injury to a minimum. Not all injuries are obvious. Sometimes, the pain will develop gradually as a result of overuse. Whether the injury is sudden or takes time in making itself obvious, the smart thing to do is to reach out to a physical therapist who can help deal with your pain in a safe and effective manner.
Learning proper stretching techniques, knowing how to build your endurance and flexibility, and using smart recovery practices like thermotherapy and hydrotherapy can actually reduce your risk of experiencing a sports injury — especially an overuse injury. Your risk of injury increases as you get older, and with age will also come longer recovery periods and greater risk of injury complications. As you age, it is important to take into consideration additional strategies for preparing your body for physical activity before jumping into a workout. This will include a combination of stretching, massage, and strength building. Keeping yourself hydrated during this process is also very important.
Healthy Recipe: Salmon Burgers
Ingredients • 1 cup finely chopped red onion • 1/4 cup thinly sliced fresh basil • 1/4 tsp salt • 1/4 tsp freshly ground black pepper • 1 pound salmon fillet
• 1 tbsp hot pepper sauce • 1 large egg white • Cooking spray • 8 slices focaccia, toasted
Directions Combine first 5 ingredients in a large bowl. Combine hot pepper sauce and egg white in a small bowl; add egg white mixture to salmon mixture, stirring well to combine. Divide the mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add salmon patties, and cook 3 minutes on each side or until desired degree of doneness. Serve patties on toasted focaccia.
Refer A Friend
• Cost Effective • Non-invasive • Safe & Natural • State-of-the-art Facility Features of Physical Therapy: HAVE YOU SUFFERED AN INJURY?
Mention This Coupon To Receive A FREE Sports Injury ANALYSIS
Do You Have Friends Or Family Unable To Do The Following:
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle
Who Do You Know That Needs Our Help? If you know someone suffering with aches and pains, give the gift of health! Refer a friend or family member and receive a $35 Visa gift card! Just pass along this newsletter and have them call us directly to schedule an appointment. When they call have them mention your name to receive your gift card. www.southtoledopt.com
Call Today! 419-380-9316
PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground. Exercise Essentials Try this stretch if you are experiencing hip pain.
Patient Success Spotlight
“After I messed up my knee playing baskteball, my surgeon said I needed therapy. Usually I think to myself “I’ll be fine” but this time just wasn’t the same. So I went to South Toledo Physical Therapy and they helped me work my b*tt off! Now all of my guys at the gym are wishing my knee was still hurting. ;) THIS PLACE IS AWESOME!!” - Steven J. “Now all of my guys at the gym are wishing my knee was still hurting. ;) THIS PLACE IS AWESOME!!”
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