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Player health
Health TipsKeep Hydrated!Remember to drink fluids before, during and after the game to prevent dehydration. Water is the BEST fluid replacer - drink 8 oz. of fluid every 20 minutes during activity to prevent dehydration. Physical activities lasting greater than 90 minutes may require sports drinks (Gatorade, Powerade) or diluted 100% Fruit Juice to replace electrolytes - these drinks promote rapid absorption and supply energy. NutritionRemember to eat at least 2 hours before the game for optimal energy during the game. Avoid high fat foods like hamburgers, French fries, and pizza before the game because they are slow to digest and may cause sluggishness and nausea. Eat high carbohydrate, moderate protein and low fat foods before the game like pasta with grilled chicken, turkey or ham sandwich, cottage cheese, and fruit. Eat a high cabohydrate snack within 30 minutes after the game for muscle recovery (granola bar, trail mix, fruit) Provided by: Jayne Encarnacion, RD, LD ACL Injury PreventionThe ACL injury rate in females is at least twice that of male soccer players. Pre-season training programs and in-season warm up programs focusing on proprioception and neuromuscular conditioning have shown promising decreases in ACL injury rates for both male and female soccer players. Information regarding these programs is readily available online. Recovery from Ankle SprainsInitial care after sprains should consist of rest, ice, compression and elevation (RICE). Nonsteroidal anti-inflammatories (NSAIDS) may also be beneficial. A functional rehabilitation program incorporating early range of motion exercises has been shown to enhance recovery. Proprioception or balance training is instrumental in recovery as well as prevention of future sprains. Provided by: Michael Burris, M.D. Robert Graham, MD |
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