Summer is a great time to unwind, travel, and get outside to enjoy our beautiful state. Staying active is important to remain in tip-top shape going into the Fall 2021 Rapids season. Whether it’s cross-training, HIIT workouts, summer pick-up games, or any other activity you enjoy, remembering these quick tips will help you be at your best when the fall arrives.
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Stay hydrated. On days that you may not be sweating a lot or doing a workout, remember to drink your body weight in ounces of water. Room temperature water is better than ice-cold water because your body needs to warm that water up to your internal body temperature before getting absorbed into your body. On days that you are sweating a lot or doing a workout, drink double the amount of your body weight in ounces.
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Foam roll and stretch. This will ensure that your muscles are working the way they are supposed to and will help avoid injury come the fall season. When foam rolling, move slow and controlled over each muscle group and stopping whenever you feel a pain point or a trigger point (aka a knot). This will allow that knot to release and then you can keep rolling. Foam roll first, then stretch afterwards, ideally twice a day.
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Eat wholesome foods. Sometimes convenience is the answer to your food intake on a busy day. However, this can lead to indigestion, feelings of bloat, and can make us feel sluggish. Whenever possible, eat a side of vegetables with each meal, a healthy fat, lean protein, and a carbohydrate to ensure you’re getting all the nutrients you need.
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Self-care and mental health awareness. Summertime can be a busy time for all. Remember to set aside time during your day to do things like taking a walk, write down and say out loud positive affirmations, or do anything that makes you happy. Take time to reflect on the positive things in your life to set you up for a great day.
- Have fun! The hustle and bustle of school, work, extracurricular activity can make us feel tired and can lead to burnout. Plan a trip, hang out with your friends, do whatever makes you happy, and make sure to prioritize the free time you have now before the busyness of life starts back up in the fall.
Find out more about the CRYSC Sports Medicine Program by visiting our website. For any question or concerns related to foam rolling, sports medicine, or athletic training, please reach out to the CRYSC Head Athletic Trainer, Julie Graves, at [email protected].
