Athletes: What you need to know for LAX!
Head injuries:
Concussions (AKA Mild traumatic brain injuries) occur when the brain is jolted inside the skull. They can occur from any contact to the head or even from a sudden jolt when whipping the head/neck. Symptoms are variable and may include: headache, dizziness, confusion, nausea or vomiting, sensitivity to light or noise, difficulty concentrating, memory problems, and mood changes.
Remember:
1) There is no such thing as a “mild” head injury. It either happened or it didn’t.
2) If you have a head injury and then you get another head injury within a short period of time the risk of DYING is 50% or higher. That’s why the mantra is and should be “when in doubt, sit it out”
3) Neck strengthening is the only thing that may reduce the risk of concussion. Helmets protect you from breaking your skull but do NOT decrease the risk of concussion.
4) A visit to the ER or Urgent care is needed if there was prolonged loss of consciousness or seizure activity at the time of the injury or if any symptoms are getting worse (i.e. increased dizziness or increased headache, etc.).
5) Treatment is “brain rest” (stay away from anything that makes symptoms worse) but low levels of activity are good for recovery (that is walking, getting outside, seeing your friends/teammates, etc.). Most uncomplicated concussion symptoms last between 2-4 weeks. We have several resources in Reno that can be helpful with evaluating symptoms and helping you safely return to play.
Resources: See attached Concussion Resource document
Nutrition and Hydration:
Nutrition and hydration are critical for peak performance and should be understood well enough to maximize your playing/practicing potential. Everyone is different so practicing getting the right foods for you is critical! To reach your best, follow a balanced diet and make sure you understand the three phases of fueling and hydrating:
Phase I: (Pre-Exercise) 3 to 4 hours before practice or a game make sure you eat a satisfying, balanced meal of whole grains, fruits, vegetables, protein and healthy fats (from nuts, seeds or avocados) – think deli sandwich, pasta with tuna or chicken and tomatoes, Caesar salad with chicken, etc. Additionally, make sure you are hydrating with water BEFORE your practice or game. If your pee is dark, drink more water!
1 hour BEFORE practice or a game eat a small snack of easily digestible carbohydrates such as a few crackers, half a peanut butter and jelly sandwich, a small energy bar, etc.
Phase II: (During Exercise) For intense exercise that is longer than 30 minutes, you will need to plan on consuming about 80 kcals every 20 minutes (example: 1/3 of an energy bar, a few crackers, calories in your water bottle with an energy drink, etc.). Additionally, if you sweat and/or are practicing in very hot conditions, you should plan to replace your electrolytes lost through sweating and drink to thirst (i.e. if you’re thirsty, drink fluids, if you’re craving salty stuff eat or drink something salty).
Phase III: (Post-Exercise/Recovery) Your body needs to replenish energy sources and promote muscle recovery so plan to eat a combination of protein and carbohydrates within 60 minutes of exercise. This could be something like what you ate before exercises OR a smoothie, chocolate milk, etc. Additionally, continue to drink to thirst.
Performance and Injury Prevention:
Exercise testing plays a crucial role in assessing and optimizing performance while also minimizing risk of injury for all athletes. Key considerations are to identify weaknesses and imbalances and to evaluate speed, agility and power. Using this information to customize training programs is the keystone of sport maximization. These assessments are used throughout high-level sports and are now available in Reno through KimePeak.
KimePeak will offer a COMBINE for your school lacrosse players in early-mid January (TBD by coaching staff). The cost will be $10/month per athlete (for 12 months) and will include a pre-season testing session AND a customized exercise/strength program (app) for 12 months (each student athlete can use their own program in the gym or at home). Repeat testing post-season is advised for off-season training or for multi-sport athletes and can be arranged with the team if interested. *watch for information about this opportunity!
Resource
National council of Youth sports: https://ncys.org/safety/stop-sports-injuries/
American Medical Society of Sports Medicine: https://www.amssm.org/PatientsLanding.php
American Orthopedic Society for Sports Medicine: https://www.sportsmed.org/about-us/patient-resources