Injury Prevention:  The Basics

By W. Franklin Sease, Jr., M.D.,                            A Sports Medicine Physician with Steadman-Hawkins Clinic of the Carolinas in Greer

There are a lot of aspects that cannot be controlled such as weather, equipment failure and other situational factors. We do, however, have influence over our own choices. The decisions we make on a daily basis from what to eat to what to wear can determine whether we return from activity free of injury.

Hydration in Winter

Do not rely on thirst alone. As an athlete, if you wait until you are thirsty to drink, you are probably already dehydrated. Evidence suggests that cold exposure may blunt your thirst mechanism. Therefore, hydrate even if you're not thirsty. If you're exercising for more than an hour, consider electrolyte and carbohydrate containing sports drinks. Sports drinks are also important to the replacement of sodium lost during sweating and are especially a concern for heavy sweaters.

Nutrition

Endurance athletes typically require a higher number of calories than strength athletes. An endurance athlete should increase their carbohydrate intake to 60-70%. Simple carbohydrates are digested quickly and contain refined sugars and little essential vitamins and minerals; whereas, complex carbohydrates take longer to digest and are full of fiber, vitamins and minerals. Examples of simple carbohydrates are fruit juice, candy and pasta. Complex carbohydrates include vegetables, wheat bread and wheat pasta. Carbohydrates also help you maintain mental focus, especially during longer activities. Injuries occur when you lose this focus due to mental fatigue.

Proper Dress in the Cold

In winter, wear wicking clothing in layers, to allow for removal as the body heats up. About 30 to 40 percent of body heat loss is from the head and neck, so it is important to wear a hat and or scarf depending on temperature. Regardless of the season or temperature, sunscreen should be worn during daylight hours.

Training Intensity

A gradual increase in frequency and intensity of exercise is the most predictable  way to prevent both overuse and acute injuries. Do not increase your exercise rate/intensity by more than 10% a week. Do not start a strenuous training regimen without achieving proper conditioning and preseason training. When you begin to feel pain, cut back on training or - an even better alternative - crosstrain to give the injured area a more complete rest. When in doubt, see your Sports Medicine physician. Don't spend time worrying about factors beyond your control, but take responsibility for what you can - the basics.