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Stay Healthy And Productive - Tips For Athletes

When an athlete stays indoors for long periods without engaging in the sport, they practice; when they take to the pitch, they may not be as fit as they would like. The pandemic restricted many people to their homes, and now that we're mainly in the clear, outdoor sports are back in full force. From high school sports to professional clubs, players will be required to train harder, maybe twice a day, to keep up with the intensity of playing as many as three to four games each week.

San Antonio Spurs v Washington Wizards
San Antonio Spurs v Washington Wizards / Jess Rapfogel/GettyImages

With that, it's essential to take care of your athlete so that they don't go back to the medical table due to injuries that might come with the pressure of training. Of course, the longer you stay without playing and the older you grow, the higher your chances of suffering an injury. Still, if you follow the tips below, you'll be able to stay fit, healthy, and ready for a gruesome sporting season.

1. Eat, Drink and Get Enough Sleep

With more practice sessions and activities involved, the athlete will more likely burn more calories than before, and to replenish the energy; they'll have to eat more food. Make sure that their diet is balanced correctly and that the meals are nicely spaced out. The more work they put on the training ground, they're bound to be dehydrated, so it's vital to ensure that they take a lot of water too. Dehydration is the primary cause of cramps; it decreases performance and significantly contributes to heat-related illnesses. Many athletes overlook the importance of getting enough sleep, as they have to deal with homework (if they're in school). To avoid fatigue and injuries, it's important that they get enough rest.

2. Get A Proper Warmup Session

Before getting into a game, it's crucial that your athlete properly warms up. A conventional warmup session includes agility exercises like butt kickers and shuffling, stretching while moving, and some drills like passing. In addition, incorporate some muscle activation exercises for better preparation in games and practices.

3. Warm Down After Games

Once you're done with the practice or game, it's not advisable to immediately leave for your home. Instead, take about 10-15 minutes to calm down by doing some light jogging and follow it up with foam rolling tight and sore muscles and stretching them. While the foam rolling might hurt a bit, the stretching shouldn't be painful. Besides, you know what they say about pain… No gain.

4. Incorporate Strength Activities

As much as there's a lot to do within short time limits, it's important to do some strength training and injury prevention exercises. These will keep your athlete in tip-top shape while also improving their performance. Constant playing doesn't strengthen your player and can be harmful in the long run, weakening their muscles. So instead, ensure that your athletes do some strength and stability activities, like lunges and weight lifting, every two to three days a week to reduce the risk of injury.

5. Pay Attention To Pain

As the intensity and frequency of the exercises increase, there's bound to be some muscle soreness or pain. Find out exactly which one it is, as it will directly impact your performance. Anything that keeps you from sprinting or passing, and stays for a couple of days, should be investigated so that it doesn't deteriorate. If it's pain coming from a sudden incident like rolling your ankle, have it checked out by a medical professional like an athletic trainer or a physical therapist immediately. They will give you a way forward to handle the situation and help you heal fast.

The sporting season is back, and athletes and fans alike are looking forward to it. While many players are thrilled at the thought of finally hitting the ground running again, they need to take care of themselves to avoid disappointments later on. Ensure that your athlete puts in the work while also staying healthy so they can be on their A-game when they're called upon to represent their team.