Trainer Talk

By Mercury Athletic Trainer Carolyn Griffiths
Posted: July 24, 2003

Everybody has to find an activity that’s going to help keep their body in shape. It’s a lifestyle decision. Schools are not nearly as stringent with Physical Education requirements as they used to be, or should be. P.E. is starting to be cut out of the younger ages, which makes the individual’s need to stay in shape even more important.

If you are taught about fitness and goals, and increase flexibility and activity at a younger age, it can be developed early and carried into adulthood. There are activities other than sports that can be done to enjoy going out and being active.

In particular, females are more susceptible to injuries. What is being done now at a younger age is work on core strengthening and balancing techniques to guard against injury.

Balance

Start off with something very simple. One thing you could try is balancing on one foot. Stand with your back up straight and your bellybutton in, like you’re sucking it in to your spine. Bend your knees slightly and then lift the other leg off the floor and balance on one foot. When you’re really good at it and you can do it for 30 seconds, close your eyes. If you can do it for 30 seconds with your eyes closed, then you can start to add other factors to it, like bending and touching your knee without putting your other foot down or losing your balance.

A key is making sure your knee doesn’t buckle. Make sure that it doesn’t go forward beyond your toes or inside. Make sure your knee is over your ankles the whole time. When you master that, you can throw a pillow on the floor and try to balance while standing on the pillow, then progress again by closing your eyes and touching your knee while balancing on the pillow.

It’s going to help strengthen inner thigh muscles and hamstring muscles that don’t usually get the attention they deserve to prevent injury.

Stretching

Everybody should stretch and warm-up before any physical activity. One main key is to stretch to the point where you feel stretched, not pain. “No pain, no gain” is not part of the stretching program. You should feel the stretch, but don’t overdo it because you can hurt yourself. No ballistic stretching. No bouncing while you stretch. You can do a range of motion where you can stretch easy, but no bounce and don’t try to keep pulling harder because then you start to tear muscles and fibers. Hold it for about 15-20 seconds and repeat three times.

The purpose of stretching is to warm up the muscles. You are trying to stretch them out and give them more elasticity so when you get out there you don’t feel so tight. Your muscles are more ready to work and do the things you need them to do to perform your best without getting injured.

It's always important to do a cool-down stretch after working out, too, because as you’re running around, you’re contracting muscles and you want them to be able to relax when you’re done.

Exercise

A daily exercise can consist of anything from a brisk walk to playing a sport or lifting weights. It is so important to exercise regularly because it can prevent all kinds of health-related problems like heart disease and circulation issues. You’re getting those muscles to move, you’re getting your blood to circulate through your body. It’s also easier to concentrate when you exercise. You’re not as tired and your muscles are more apt to work for you than against you.

What type of exercise you perform depends on what you’re looking to do. Cardio is important because you always have to get your heart muscles to work for you. Strength training is important to do as well, because you’re trying to keep your muscles strong. It’s not like everybody’s trying to be a bodybuilder. You’re trying to make sure that you’re keeping your muscles causing friction on your bones, which will help keep your bones stronger, too. You’ve got to be able to keep your lung capacity up, your heart rate lower. Your cardio does not have to consist of a marathon. Taking your dog for a walk every day could very well be enough for you.

Everybody needs to exercise. You’re more fatigued and less likely to get things accomplished if you’re not doing something on a regular basis. Good circulation promotes brain function. Even if you’re a computer person, you still need to get out there and do something to help your circulation working just to be a healthier individual.

One last thing that I would like to impart to girls, specifically teenagers, is to quit looking at models and TV stars as the standard. They are not representative of the majority of women. I’ve seen it and dealt with it in some girls and it’s very sad. Whether someone is overeating or not eating enough, eating disorders are a result of a lack of self-esteem.

When one is involved in sports, involved in activities, it’s easier to not focus so much on weight and looks, and to focus more on performance. Parents need to get involved with their kids and make sure that they are well rounded. Try to get their attention away from the abnormal skinny people on TV and realize that they can be happy just being who they are.

Carolyn Griffiths is the only trainer the Phoenix Mercury have ever had in their six-year existence. A 1996 Grand Canyon University graduate, Griffiths is also the head athletic trainer for Xavier College Preparatory School in the offseason and has written numerous articles on fitness for Women’s Basketball Magazine. The Arizona native has competed in the Vancouver marathon and a triathlon in Mexico.