(Sulphur Springs, Texas) – August signals a return to competition for student-athletes across Texas putting a renewed emphasis on making sure competitors are taking care of their bodies in the days between competition, particularly during hot weather.
Carson Powell, sports medicine coordinator at CHRISTUS Orthopedics and Sports Medicine Institute, says it’s typical for athletes to feel aches and pains two to three days after their last event, but that athletes can take steps to rejuvenate their body quicker.
“The best recovery method for any person who is dealing with normal soreness following a game is movement,” Powell said. “These do not need to be hard movements or heavy lifting, but light-weight/low-rep exercises that use all muscle groups can really help recovery.”
CHRISTUS athletic trainers across the region say in addition to movement, hydration and adequate rest are key to recovery.
“When you get a chance to rest and recover, take advantage of that,” said Kyle Lemarr, manager of athletic training at CHRISTUS Mother Frances Hospital – Sulphur Springs. “Make this part of your everyday routine. The more you invest in yourself the more you will see results and feel better even as the season goes on.”
Lemarr emphasized the role that nutrition can play in the recovery period, encouraging athletes to avoid high-sugar foods and drinks, focusing instead on high-carbohydrate foods.
“My recommendation to many athletes is to eat real whole foods such as steak, chicken, or any other nutritional protein and not just eat chips or other unhealthy processed foods,” Lemarr said. “We harp on athletes all the time to stay away from energy drinks. There are so many unhealthy nutrients that are in energy drinks that have no nutritional value.”
He noted that most non-serious injuries they see are soft-tissue bruises, muscle strains, ligament strains, and swelling of joints, injuries that the athlete may not be aware of until later.
“There are a lot of injuries that can be played through when adrenaline is pumping and athletes are highly motivated,” he said. “They tend to feel them more the day after than in the moment, which is why a recovery program with proper movement, nutrition, hydration, and rest is paramount for getting the body recovered in time for the next event.”
The statewide heatwave has also put a spotlight on outdoor practices and activities, with trainers emphasizing student-athlete safety.
“The most important thing is for people to know their own body,” Powell said. “Everyone burns calories and sweats at a different rate. Knowing your body and knowing when to stop if you do not feel well is vitally important to staying safe.”
For athletes experiencing continuous pain, they are encouraged to reach out to their health care provider or take advantage of the free athletic injury clinics held by CHRISTUS each Saturday from mid-August through mid-November.
During this clinic, physicians provide free screening for sports related injuries.
The Saturday clinic in Sulphur Springs takes place at the CHRISTUS Trinity Clinic, Medical Building 5, 103 Medical Circle, Suite B.
The clinic is from 9 a.m. to 11 a.m.
At CHRISTUS Health, we deliver a complete healing experience that respects the individual. We serve our communities with dignity. And with a good deal of admiration. CHRISTUS Health is an international Catholic, not-for-profit system made up of more than 600 centers, including community hospitals, urgent care centers, health insurance companies and physician clinics. We are a community of 45,000 Associates, with over 15,000 physicians providing individualized care—and all focused on our charitable mission. Sponsored by the Sisters of Charity of the Incarnate Word in Houston and San Antonio and the Sisters of the Holy Family of Nazareth, our mission is to extend the healing ministry of Jesus Christ to every individual we serve.