Can compression tights enhance recovery? Compression tights are far from just being a fashion accessory. Recent scientific evidence suggests that wearing compression tights after a race or heavy workout could enhance recovery. A recent study in the sport science literature has shown that simply wearing compression tights is equally effective at lowering blood creatine kinase (fatigue byproduct) as cold water contrast therapy and an active cool down. This is especially helpful in sports that have multiple races or runs on the same day. Studies have also shown wearing compression garments to be effective in reducing post-exercise swelling and soreness.
HEALTH TIP OF THE MONTH - September 2009
Athletes are advised to be extremely cautious when using any vitamins, minerals, herbs, amino acids and other dietary supplements. No guarantee can be given that any particular supplement, including vitamins and minerals, ergogenic aids, and herbal remedies, is free from prohibited substances. USADA cannot guarantee the reliability of the manufacturing or labeling process, despite claims made by some manufacturers. Even in light of certain quality claims made by some manufacturers, the dietary supplement industry is almost completely unregulated. If you have any questions or concerns on these matters or issues please consult USADA directly, USSA Sport Science or USSA Sports Medicine. Provided to you by USSA Sport Science and Medical.
Prevention of injuries is the key to any winter sports related activity and that process begins with sport specific preparation and lower extremity strengthening activities. Flexibility is one of the main components of physical preparation that should be focused on going into the season. A regular exercise regimen should also focus on strengthening exercises for the legs and lower extremity. Always begin any activity with a proper warm up and cool down. Focus on core and trunk muscles as well as balance and proprioception activities for balance and recovery are essential exercises as a prevention strategy. Work on an abdominal strengthening program that focuses on rotation as well as primary stabilization for a strong physical base. Dedicate at least 30 minutes a day in preparation for the season and include aerobic fitness as part of that routine. Have your equipment checked by a reputable company. Wear adequate clothing, preferably layers and be sure to wear sun screen and goggles even on cloudy days. Finally, wear a protective helmet. It is the best preventative strategy. Use these tips to help keep you safe this season! Provided to you by USSA Sport Science and Medical.
Going into the competition period, it is essential that athletes dial in their nutrition now. There are three things that young skiing and snowboarding athletes should think about at this phase of the year. First, get enough fuel. Too often, athletes do not eat enough carbohydrates and cannot complete their final preparation with the intensity that is needed. Supplement intake with additional bread, cereal, rice, pasta, fruit and vegetables. These are all excellent sources of carbohydrate. Second, practice the hydration routine – sipping two bottles of sports drink on the night before a competition between 5:00-7:00 p.m. is a very basic and effective method for ensuring that athletes wake up fully hydrated on competition day. Practice this routine to evaluate its effectiveness and tailor it to suit your needs. Finally, food first. Get all the vitamins, minerals and nutrients needed from ones daily diet is by far the smartest way to go. Eat a balanced diet from all five food groups. Provided to you by USSA Sport Science and Medical.
Exercise should always be balanced with periods of rest. Sleep is incredibly important especially in the healing phases following injury in order for the body to repair and heal itself. Active rest involves the performance of light exercise that stimulates the recovery process without imposing additional stress to the body or injured body part. Without appropriate rest, overtraining can occur which leads to lethargy, injuries and illness and thus should be prevented as well. Active rest should be the rule rather than the exception. However, there should be periods of mandatory rest as well for all athletes to allow both the body and the mind to recharge and recover. Provided to you by USSA Sport Science and Medical.
HEALTH TIP OF THE MONTH - July
Fluid intake, or hydration, is essential for athletes before, during and after exercise. Proper hydration means drinking plenty of water, at least eight liters a day. It is important to avoid caffeine and carbonated beverages and focus on the consumption of fruits and vegetables which typically have increased water content. Sports drinks are best used with endurance activities beyond 60 minutes in length. Provided to you by USSA Sport Science and Medical.
HEALTH TIP OF THE MONTH - February
Spread carbohydrate intake out over the course of the day (i.e. smaller meals and frequent snacks). This keeps blood sugar levels adequate and stable. Provided to you by USSA Sport Science and Medical
Gunstock Ski Club
Info@GunstockSkiClub.org
Gunstock Ski Club, P.O. Box 222, Laconia, NH 03247 USA