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Sports Girls Essentials – Recovering from a Tough Workout

There is nothing more rewarding than the feeling you have after putting in a tough workout, but the recovery is often a reminder that our bodies are not invincible! How you approach your post-workout recovery can really make a difference in how quickly your recover and keep your body healthy for the long term.

Please note – I am not a doctor, however the following are things that as an athlete, coach and a sports mom, I have found to work the best for post workout recovery.  Also, this post contains affiliate links which means I will earn a small commission if you purchase via my links at no additional cost to you.

roll out sore muscles

STRETCHING/ROLLING OUT MUSCLES

Foam rollers are now common place in most gyms and gym bags thanks to their ease of use and portability. While we have our gymnasts use foam rollers before practice to get the soft tissues in their legs, arms and back warmed up, we also use them to help increase long muscle flexibility. Rollers like the TheraBand Roller Massager are just as important post-workout as its use can aid in myofascial release to help relieve soreness and pain that may be experienced after a tough workout. If you don’t have a roller, at least do some tried and true stretches.

Therapearl Sports Heat Ice Pack

HEAT/ICE

One of the most frequently asked questions I get from my athletes and their parents is when to ice vs. when to apply heat. My first response is always, when in doubt, get it checked out by a doctor. Following that, the general rule that I have been taught is this – if the injury is new – like a bruise, possible sprain or possible inflammation – use ice. Apply ice or an ice pack for 20 minutes then remove. Repeat as necessary as the ice will help with pain and swelling. Heat should be used on sore muscles/soft tissue injuries that are more than a day old. The heat will help ease pain and stiffness.

TheraPearl has some really great re-usable heat/ice packs that I love. I like the sport strap version shown above as you can heat it quickly in the microwave or pop it in the freezer to be used as an ice pack when needed. The strap helps keep the heat/cold directly over the affected area, too. They also have kid-friendly TheraPearl Pals – one is a frog and the other is pig shaped – both guaranteed to bring a smile to the face of a child – or grown up. Keep one in the freezer for quick relief for boo-boos and keep the other one at the ready for a quick warm up in the microwave for sore shoulders and such.

 

Biofreeze 360 spray

PAIN RELIEF

Many doctors will tell you to take an anti-inflammatory like ibuprofen to manage the pain associated with minor injuries. I personally prefer to use a topical pain reliever like Biofreeze. Biofreeze is a non-addictive, topical pain reliever that offers a safer alternative to oral pain relievers like ibuprofen and aspirin. It is non-systemic, contains no NSAIDs, propylene glycol free, and it is paraben-free. Biofreeze comes in a variety of forms – a roll-on, gel and my personal favorite – the 360 spray. The 360 spray is great for getting to hard to reach spots and you don’t need to touch it or rub it in.

Always supervise children when using pain relievers – topical or otherwise.

turkey sandwich post workout

PROTEIN

Following a workout, tough or not, athletes need to refuel in order to give their bodies the nutrients to start the recovery process. Since every athlete is different – different sport, different age, different size – don’t get hung up on the amount of protein your athlete eats after practice, just get some in them. For example, a post-workout meal for my 5′ 1″ gymnast was definitely different from what my 5″10″ swimmer needed, but they both needed something post-workout.

HYDRATION

This may be obvious, but hydrating after practice is just as important as hydrating before practice. Again, the level and type of hydration will vary based on the age and activity, but fluids help get those nutrients to the muscles and joints the most efficiently. High intensity workouts – like running, swimming, or field sports may require more than just water to replace electrolytes that your athlete has sweat out – think Gatorade’s G2 or similar.

What other tips have you found that help you or your athletes recovery effectively from a tough workout? Feel free to share them in the comments below.

November 2, 2018 Leave a Comment

Printable Instructions for Common Uses for KT Tape

Disclosure: This post contains affiliate links which means I will earn a small commission if you purchase via my links at no additional cost to you. Additionally, information in this post should not replace your doctor’s advice and is based on my own experience.

As a gymnastics coach, two chronic conditions we see frequently with athletes who are going through a growth spurt are Osgood-Schlatter (knee) and Severs (heel). While these conditions are very painful, many athletes can continue workouts (at varying intensities as directed by their doctors), especially when they are managed properly through physical therapy exercises and using support such as KT Tape.

How to tape Osgood Schlatter knee

KT Tape has revolutionized the way we tape our athletes – and in many cases, it is easy enough for the athletes to tape themselves – depending on what area of the body that needs to be taped and their level of proficiency in taping.

The KT Tape website is actually a resource I keep bookmarked as they have detailed videos on how to use and tape a wide variety of injuries/body parts and they also have printable instruction sheets for most of their videos, too. We have printed out most of them and keep them in a binder at the coach’s desk at the gym.

Using KT Tape for Osgood Schlatters

With growth related injuries, KT Tape can often help relieve the symptoms as well as help the healing process (in many, but not all cases). It is always recommended to combine rest (or reduced activity) with icing to maximize relief.

As with all injuries, consult with your healthcare professional first, but I truly believe that an educated athlete who can actively participate in their treatment plan will be back on the field of play more confidently.

Have you tried KT Tape? If you have questions about additional ways to use KT Tape for injury management, please visit their site and go to the How To Use page.

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October 3, 2018 Leave a Comment

Free Printable Training Journal Page for Girls

Back by popular demand!! A few years ago I created a fun printable sports journal page for girls to keep track of their workouts and practices. Recently I have had quite a few requests for the file again.

Printable training journal for girls

Download the free printable training journal page for girls (or anyone, really).

What you need:

  • A 3 ring binder or folder to put your pages in
  • Hole punch

How to use it:

  • Print out as many copies of the training journal as you need (start with 7-10)
  • Use a 3 hole punch to punch holes in the side and place in your binder
  • Customize the cover of your binder with pictures of you and your favorite athletes
  • On the days you have practice (or competition) fill out the journal page as much as  you can or feel like

Keeping a training journal will help you stay on task, reach your goals, and help you identify patterns in your training based on external factors (like your mood, the weather, your diet, etc.)

Coaches: Feel free to print these out for your athletes and leave us a comment on how you use our printable training journal page!

The printable journal pages may not be resold or posted for download on any other website without my permission.

April 12, 2018 Leave a Comment

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