Tips From the Pros

DR. NICK’S TIPS

1) Overtraining is a huge problem. Everyone is different. If your performance is flat, you’re unusually tired or taking extra long to recover, it’s time for a break.
2) Practice is EQUAL to game. Practice like a game including fitness preparation with a “functional” sport specific fitness program.
3) Faster, fitter, stronger! Train you’re CORE (central orthopedic rehab exercise) Books/ websites/ google- Author, Mark Verstegen, Athletes Performance, Tucson, AZ., Gray Cook, P.T., Roanoke, VA., Juan Carlos Santana, Boca Raton, FL.
4) ACL Tear- Start prevention program for females at age 10. Santa Monica Orthopedics, Contact- Holly Silvers who has great program, designed for U.S. Soccer.
5) “Misery loves company.” Train with a friend whether preseason, off season or when doing fitness/ running.
6) “Timing is everything” re: food intake, pre/post training
If practicing or training greater than 60 minutes use 400-500 total calories of food you’re comfortable with. Eat 1-2 hours before playing for better performance -Of these, 50-80 grams should be of easily digestible carbs such as piece of fruit, ½ bagel with topping/ jam, butter or cream cheese. For maximum recovery, eat within 1 hour after playing, not within 2 hours. Within this time frame you get the maximum reloading of deleted energy stores, decreasing soreness, tendonitis, injury.
7) When selecting shoes, go to the reputable store that will fit you’re properly- a place that just does not want to make a sale. Sizing is off now since most shoes pre-made in Asia. All sizes are ½ size to 1 ½ sizes smaller.
8) PLAYERS don’t’ mask injury to the coach. Tell the coach early on that you have an injury. We would rather modify activity than keep you out completely. You can get appropriate, aggressive and tactful treatment early.
9) If you like a particular company of shoes, Don’t Switch. Switching can create all kinds of problems from blisters, tendonitis, and stress fractures. Unless the model drastically changes then don’t change companies.
10) Walking barefoot on grass or sand can help your stability and balance on the field. Once you are used to this, you can do some light running barefoot on plush grass (country club type) to increase power, strength, and speed with less pounding on your joints.
Stay well in “2009”, Call us if any questions, thoughts or treatments 610-565-3665, EST