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Nutrition, conditioning and skill are all factors in optimal sports performance and each must be tailored to the individual, the
sport and the circumstance. |
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Consistent resistance training promotes muscular strength and increased bone density.
A daily routine of low to moderate levels of aerobic training
(60 - 80 percent of maximum heart rate) strengthens the cardio-respiratory system.
A balanced diet of nutrients from a variety of food groups is essential to promote good health and body function. Carbohydrates, protein, fat, vitamins, minerals, and water all have their place.
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Individuals from the weekend warrior to professionals all need to be concerned with their diet. Optimal nutrition is an important part
of good health and athletic performance.
A balanced diet of 55 - 60 percent carbohydrates, 15 - 20 percent protein, and no more than 30 percent fat is essential for good health.
Individual nutrition requirements vary due to such factors as current health, exercise and activity levels and medical concerns.
Individuals who maintain a healthy lifestyle of exercise and nutrition will feel better and establish healthy habits that will last a lifetime.
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Maintain good posture throughout your work day. Few things have as many beneficial effects as keeping your body in proper alignment. Good posture reduces fatigue, aids digestion and improves productivity. |
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Ages 7-16 |
Activities for young children should focus on fun. Moving into adolescence, be sure to emphasize aerobic fitness and general strength training. (more) |
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Ages 17-49 |
The activity level of individuals in this age range make them prone to injuries. Strive to progressively improve aerobic and strength conditioning, with an emphasis on consistency and achieving personal goals. (more) |
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Ages 50+ |
As individuals gradually mature, other considerations regarding activities and injuries must start to be considered. Continue to emphasize aerobic work and good nutrition habits, with moderate strength training. (more) |
| Wraps
There are hundreds of products available to immobilize and protect the foot and ankle. The materials range from space-age plastics to old-fashioned bandaging, with prices varying accordingly. For best results, use these products in consultation with a health care professional.
| Hot/Cold Pack
The use of hot and cold packs to relieve pain and inflammation is a common method of treatment for many conditions. When the soft tissue groups become strained or irritated the rotating application of hot and cold can be beneficial.
Cold therapy numbs the nerves to reduce pain and combats swelling by constricting blood vessels and by slowing blood flow to the site of injury. The application of heat to an injury after a few days of cold therapy and after swelling and redness has been reduced promotes the healing process.
Heat therapy speeds up healing by increasing the flow of blood to the site of injury. Heat will also restore flexibility, relieve muscle cramping, and arthritic symptoms.
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| Effective Ways of Measuring Progress
Long-term decreases in medical problems, injury and other health risks and an improved quality of life... | Peroneal Tendonitis
Peroneal tendonitis is an inflammatory condition of the peroneal tendon, which runs along the... | Ankle Sprains
Ankle sprains commonly occur during sports and other daily activities. Why? When we walk... |
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