Trainers Corner
Caleb Logan - NBJFC Sports Trainer.
All players will be reqired to complete and Medical Details form for 2015
TRAINING NIGHT.
- Ensure you are well hydrated. Drink all day.
- Snack on high carbohydrates, low fat, low sugar food during the day of training.
- If you have an injury see the trainers before you go on the oval.
- If you want a rubdown, go for a light jog first and warm up your muscles, tendon and joint ligaments. Then come in and see the trainers.
- Taping can be down at training.
- R.I.C.E.and no H.A.R.M. principal is to be followed after training if injured.
PRE GAME.
- Get yourself a sportsbag with a change of clothing and a towel. Dont bring valuables to the game or leave them in the rooms.
- Make sure you have had plenty of sleep the night before
- Drink plenty of water once you wake up.
- Have a healthy breakfast like weetbix, porridge, grains, nuts, eggs, toast, Juice etc
- Bring energy bars or other carbohydrate food that is low GI.
- Gentle stretch at home.
- See trainers if you have an injury or ache.
DURING GAME.
- 1st Qtr : Muscles are still cool and are not working at full pace. Take it easy, dont go all out.
- 2nd Qtr : Body is warming up and you may feel some aches or pains, or even strains or sprain. See trainers if you need to.
- 3rd Qtr : You should have had an ice massage followed by strapping for injuries. Your body feels refreshed for about 10 minutes, then your energy will quickly decline due to the length of time exercising. Get water boys over and keep fluids up.
- 4th Qtr : Similar to 3rd, but now you are running on adrenalin. Lots of water, standing stretches for those constant aches. Try not to let the other team psych you out.
Dont think that you have to play the one positon for the whole game, the coach and trainers will be watching everyone and if you need to be moved or rested during the game... the trainer will inform the coach.
The trainers goal is to keep you fit and healthy for todays game and every other game. Sometimes it means..if your injury is too bad...Rest today to play next week. So, If you have sustained an injury, take some time out to rest if needed.
If you need the water boy... signal, pretend bottle to your mouth.
If you need trainers...signal cross arms above your head while looking over at bench.
POST GAME
- While sitting listening to coach, stretch and cool down.
- Get the ice onto those sore spots.
- Drink plenty of fluids now and have a snack like a Protein bar.
- See the Trainer if you have an injury and want to discuss it.
- When home continue 72 hrs R.est I.ce C.ompression E.levate the limb + cool shower.............Do no Heat, Alcohol, Running, or Massage.
- See your GP or Physio on Monday if pain continues and are worried.
The No Harm principle complements the R.I.C.E.R. (Rest, ice, compress, elevate, referral) principle and is extremely important in the initial 48 hours following a soft tissue injury. Why is it necessary to adhere to the principle
Do no..
H - Heat
A - Alcohol
R - Running/Exercising the injured area
M - Massage
Heat and alcohol cause the blood vessels to dilate (open up) and increase the bleeding in the injured area. Exercising the body part or massaging the area also increases the blood-flow to the area. This is detrimental to the repair process as there is increased swelling in the area to be resolved.
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