Hydration plays an important role in the prevention of muscle cramps.
Hydration is not as simple as consuming water alone.
To maintain peak muscle performance, the body must have a balance between water and electrolytes.
Electrolytes include: Sodium, Potassium, Calcium, Magnesium Chloride
Too much water consumption without replacing electrolytes can lead to decreased athletic performance and muscle damage.
Follow this link for details about electrolyte balance.
Snack Tips for Electrolytes
Peanut butter on a whole grain bread or celery
Handfull of almonds
Handfull of dried apricots
Electrolyte Full Lunch Ideas
Tuna or sliced lunch meat on whole grain bread
with avocado, cheese, lettuce, tomatoes
Spinach/kale salad with
Nuts, dried apricots, olives, tomatoes, cheese
Helmet Fit Tips
1. Helmets should never be loose enough to be pulled off the head.
-Test this by placing the helmet on with chin strap buckled.
-Grasp the face mask and push/pull attempting to lift the helmet off the head.
-Also, attempt to twist left and right, the helmet should not rotate/move.
2. Chin straps should be snug, but allow for full opening of the jaw.
- The chin should be securely cupped, grasp the face mask and pull up, the chin should not slip out of the chin cup.
- Most of our athletes do not fit well into adult chin straps (the padded ones), they slip out. Try youth size chin straps instead.
3. Nose and chin should be covered by the face mask.
4. Cheek pads should be in full contact with the face (no gaps).
5. There should be 2 finger widths of space between the eyebrows and the helmet.
6. The back of the helmet should completely cover the base of the skull.
Athletes whose helmets come off during a game are removed for at least 1 play by the officials. This is because if the helmet came off it is not correctly fitted. They should not be able to slide off or be pulled off. Athletes are removed so a coach can make adjustments to the helmet.
Don’t wait for an injury to utilize athletic training services!
Ask for information about any of the following:
Injury prevention programs
Sports nutrition and hydration
Equipment fit and functions
Concussions: The truth about what they are,
how to prevent them,
and how to recover from one.