Keeping Healthy =D

In response to what Coach Mike said about keeping healthy, I wanted to approach how to help speed up recovery time and how to keep your daily aches and pains from 500 breakdowns and Diana hill from hanging out with you. Also, just some general good health tips for runners and non-runners alike.

*I know some people are busy and don't have time to read it all, so I went and highlighted the summary of big ideas.

First off, just wanted to say that when I was back for winter break, found that the core stuff is really good for general maintenance of muscles. Just like the saying that the chain is only as strong as the weakest link definitely applies here. I noticed there was no triple jump entries, but for the long jump at least, you still need to have strong ankles, knees, and hips. Any one of those collapses, then the whole body collapses. Key point: do the core stuff such as figure 8 to strengthen the trunk and the dynamic stuff during plyos because it really maintains bone mass and keeps the overall body flexible and in good condition.

Next, quick recovery time. If Coach Mike is still doing the week like he normally does, he'll program some time off for Sundays and/or Saturdays and maybe Fridays? But from what I've seen with intense double days and 3 games in a weekend, there's some stuff that simply just works.

Make sure that on your day off, you get out and do something. It can be as easy as a 20 minute jog or a quick yoga session, maybe a game of softball catch, or just waking up and doing some stretches. This keeps your mind on the goal and it gives your chance to active recovery. Instead of just sitting around playing xbox all day, you're giving your muscles a chance to move lactic acid to the liver and covert into pyruvate, which can be used by cellular respiration to make ATP. You keep your microfilaments of actin and myosin active. Keep your neurons firing!

Ice, ice, baby! It's not just a song, but its what you should apply to post work outs or if you end up with major bruises - bad handoff, getting hit with a medicine ball.. If you're not into icing, there's also ice showers (no longer than 20 minutes and tell someone in your house - you don't want to get a heart attack). If you wait 24 hours, you can go ahead and hit it with the massage roller that Coach Mike or have a friend or family member attack it with soft tissue. Also, side note but if you have an extra plunger lying around, after 24 hours, you can also use that to restimulate white blood cells.

Keep in touch with your body. Notice if after 500 breakdowns, that's when your shin splints happen or after throwing overhand you end up with problems in your rotator cuff. This kind of stuff is vital if after all this, something is still bothering you.

So big lessons for athletes: injury prevention, active recovery, ice, and know your body.

General health tips for everyone to know are really important, especially when you're doing the class situation where I go to class, dude sitting next to me coughs on me, I don't get time inbetween classes to grab some purrell, I shake hands with a GSI, and basically you get a whole lecture sick. That or your entire dorm is a disease haven because no one bothers to sleep.

So, first off - stress. Coach Mike can attest to this one. But I've also been victim to the fact that stress weakens your immune system. If between school and sports, you're feeling the tension, take a moment to unwind. Maybe schedule stuff and make a to do list. Stress usually decreases when you feel that you have control over the situation. So, if you're frustrated about how you can never makes the 15 200's, then make a mini-goal list about how you're making steps to making it. If you're stressed about recovering, come up with a rehab mini goal to get back to full health. Stress is also related to general sickness, so make sure that you're washing your hands and taking care of yourself. Grab a jacket when its raining at practice and dress in layers.

Eat healthy. This doesn't mean no in n out and no chiptole. I was a track and field athlete once before too! But it means, not skipping meals and snacking in between. This means having carrots, apples, grapes, water, gatorade, peanut butter and jelly and whole wheat bread in your house. Moderation is key, but make sure that your engine has fuel. As an athlete, your metabolism picks up so whatever you eat, you can burn off. Note: If you're a vegan or a vegetarian, make sure that you are getting enough protein by balancing your diet.

Last thing is get enough sleep. Sleep is recovery time for you and your body. Get in those 6-8 hours every night and not only will your muscles thank you, but so will your bones and your brain.

So to wrap that up: destress, eat healthy, and get sleep.
Hope this helps to make a more healthy, happy, and harmonious season! =D

*Also, if I hear through the grape vine that people are reading this, I can make an effort to find out new stuff, relate bigger ideas, and make it more relevent to what you're going through. Can also increase the frequency of postings.