IT’S SUMMERTIME, time for BBQs, block parties and softball games. Every year when the weather warms up, we grab our gloves and bats and head to the field. There is nothing better in the summer than spending some time on the diamond with close friends.
Whether playing softball or enjoying any other “fun in sun” activity, we need to protect ourselves from unwanted injuries and cramps. To avoid the worst, we must warm-up and train the body correctly. Fun only remains fun when we avoid damage and allow our bodies to perform at the highest level possible.
Here are a few simple safety tips for before and after the big game:
• Eat pure foods that are high in carbs and animal proteins the day before.
• Eat foods that are pure, light and easy to ingest on game day.
• Foam Roller: Use this to roll out all soft tissue, including thighs, calves, lats and back.
• Jog: This allows muscles to loosen up and lengthen.
• Dynamic Stretch: This helps the muscles to lengthen and fire.
• Foam Roller: Use this again after the game to help repair muscle tissue and prevent soreness.
• Hydrate: This replenishes the water lost during the game.
• Eat pure foods high in protein to assist in rebuilding torn muscle tissue.
Don’t stop when you leave the field. Make these simple therapeutic activities into habits any time you have an active day. Use these same warm-ups when playing sand volleyball, going running, or riding bicycles. As with any activity that uses your body, you need to correctly warm-up to avoid injury and increase performance
The bag should include:
• A three foot foam roller to reduce soft tissue tightening and injury.
• A 16-ounce water bottle to stay hydrated and avoid heat-related sickness.
• Protein or all-natural fruit bars to provide a quick form of nutrition.
• A towel to cool the body of sweat.
• A change of clothes to avoid skin irritation or cold from wearing wet, sweaty clothes.
• A medium resistance fitness band to help with stretching and warming up muscle groups.
• A zip lock bag of table, sea or Himalayan salt to help reduce cramps when they occur.
Keeping these thoughts close will help you to improve your fitness safety this summer instead waiting for the next New Year’s resolution. Start today!