ATI Physical Therapy Tip of the Week
The Chicago Sky is proud to partner with ATI Physical Therapy. ATI will feature a regular "Tip of the Week'" related to common athletic ailments and injuries.
Listen to your body. If you experience any sharp pain, weakness or light-headedness during exercise, pay attention. This is your body's signal that something is wrong and you should stop. Pushing through acute pain is the fastest way to develop a severe or chronic injury. If you don't feel well, you should take some time off until your body heals.
If you have a hamstring strain, focus more on stretching the hip flexors and strengthening the core. Studies show most hamstring strains are due to hip flexor tightness and core weakness.
An easy, at home remedy for muscle knots or spasms is rolling a tennis ball over the affected area. The pressure can be adjusted to your needs and it’s a more comfortable tool than a baseball or rolling pin, which can also be used.
Early recognition is important for a speedy recovery from any injury. See an ATI Physical Therapy professional right away for a complimentary injury screen and a medical opinion. You’ll be pointed in the right direction, whether you need a consult for a physician, exercises or simple rest from activity until the pain goes away.
Post- activity Rules:
-Consume carbohydrate rich foods and beverages as soon as possible after competition. They will replenish glycogen stores quickly.
-Replace fluids that have been lost (Drink 24 oz. per pound of bodyweight lost).
-Replace any potassium or sodium that has been lost during competition or training. Fruits, vegetables, and salty foods are excellent for this.
-Return to your normal diet as soon as possible following the post game meal.
- Eat lightly before competition.
- Eat complex carbs and limit protein and fat intake (they are much slower to digest).
- Avoid "bulky" foods that may weigh you down.
- Eat slowly and chew well to avoid indigestion.
- Drink sufficient amounts of water (Drink 16 oz. of fluid 2 hours before; 8 oz. 15 minutes prior to competition).
- Avoid drastic changes to your normal diet routine immediately prior to competition.
If you are experiencing any aches or pains from physical activities, the type of medication that you should take is an anti-inflammatory. Examples of an anti-inflammatory medication include, but are not limited to: Advil®, Motrin® or ibuprofen. If you take acetaminophen you are only dealing with the pain aspect, and not the possible inflammation that usually is present after an injury occurs.
Trade in your flip-flops. We all love them, but experts warn against this rubbery footwear. Wearers are more susceptible to injuries like stubbed toes, rolled and broken ankles, tendonitis, arch pain, stress fractures and blisters.
Ice it! When in doubt of heat or ice for an injury, ice is your best bet. Heat can cause inflammation and swelling with acute injuries, but ice will never fail to bring some relief.
The only injury that an athlete can truly prevent is dehydration/muscle cramping. Through proper hydration, nutrition and training, dehydration can be avoided. Also, to help prevent hydration, eat foods that are high in potassium, like bananas and strawberries.
Time for new sneakers? Whether you are running a marathon, or using them to walk around, most running shoes last somewhere between 300 and 400 miles.
Eat a balanced meal within two hours of working out. After exercise your muscles are "hungry" to replenish what they used up and will absorb more nutrients.
Visit www.chicagosky.net regularly to see the latest "Tip of the Week".