The arrival of fall means the arrival of high school sports. To stay on the field or on the court all season long, the following are a few tips to maximize performance for student-athletes:
1. Sleep
School, homework, practice, and extracurricular activities often prevent students from attaining the 9 ¼ hours of sleep per night recommended by the National Sleep Foundation for teenagers.
Adequate sleep is imperative for peak athletic and academic performance because that’s when cellular repair and physical growth occurs. Lack of sleep can also lead to fatigue, which can put athletes at a greater risk for injury.
2. Equipment & Gear
Appropriate and well-fitting equipment is crucial for injury prevention. Making sure students have the right protective equipment for their respective sport is the first step.
For example, a baseball or softball player should have a proper fitting helmet. Students who participate in contact sports should always have the appropriate protection, including a mouth guard and the right footwear.
Shoes that fit well and are supportive are key to performance and injury prevention, especially given the growth rate of teenagers. Shoes should be replaced if you notice uneven wear to the soles and foam and if the material tears at the toe.
3. Hydration & Nutrition
Food is fuel for both the brain and the body.
Athletes require a combination of complex carbohydrates, protein, and fat to replenish lost nutrients and fuel performance. A balanced diet including fruit, vegetables, and lean proteins helps with tissue recovery after exercise.
Drinking adequate fluids is another way to maintain peak performance. Before, during, and after a hard workout or competition, consuming fluids regularly will prevent dehydration.
Being a student-athlete is tough work. Maintaining a healthy balance of activities and achieving the sleep and nutrition necessary for peak performance can be difficult. These helpful tips can help athletes stay healthy and on the field during their sports season and beyond.
SetPT physical therapists are movement experts who can provide injury screens for athletes prior to participation in sports to help them maximize their on-the-field performance. Schedule an appointment with a SetPT physical therapist today.
