Pre-Season Training Tips for Everyone

Spice it up

• Variety avoids overuse problems and increases enthusiasm!
• Mix up your drills/workout, move in multiple directions, and make it competitive and fun.
• You may never love conditioning, however if you find something enjoyable about it, you will more than likely put more energy into it.

Stretch before and after your workout

• Warm-up and stretch for 5 – 10 minutes before you workout. This will gently get the blood circulating.
• After you workout perform cool-down exercises. Cool-down exercises slow the heart rate and stretches warm muscles.

Body weight exercises

• Some of the best muscle-toning workouts rely on using your body weight.
• Exercises like push-ups, crunches, pull-ups, lunges and squats are done without specialized equipment and you don’t even need to leave your house to do them.

Eat after exercising

• Workouts cause muscle damage. Be sure to repair your muscles and make them stronger by eating after your workout.
• The first 10 minutes post-workout is the best time to replenish muscle cells so they can begin to repair and be ready for the next workout.
• Drink a protein shake, a banana, or grab something easy to eat after your workouts.

MORE SIMPLE HEALTH TIPS FOR THE WHOLE FAMILY

• Hydrate – hydrate yourself all day. When you first wakeup and every two hours afterward, drink 8-ounces of water until you’ve downed at least eight glasses. Carry a water bottle with you throughout the day so you will never forget to hydrate.

• Eat breakfast – starting each day with a balanced, nutritious meal will jumpstart your metabolism and gives you energy. Extra bonus, it also holds off your hunger between meals.
• Have an attitude of gratitude – 90% of people say expressing gratitude made them happier people and more than 75% said it reduced depression and stress and gave them more energy! You can start by thanking people more often or taking 30 seconds to count your blessings each day.
• Establish a sleep routine – set a bedtime and stick to it.
• Put the electronics away – the glowing light from cell phones and tablets cam disrupt sleep cycles. Make sure to put the electronics away well before bedtime.
• Get a physical – be sure to schedule children for a sport physical so they can participate in sports. It’s not a bad idea to get one for yourself and at the same time you can make sure your family is up-to-date on vaccinations.
• Eat well – keep up the good work! Feed yourself and your family a good, healthy meal after a long, fulfilling day.
• Sit up straight – whether you’re at work, school or sitting in the car, be mindful of your posture. A slight offset of posture alignment can become a crippling injury in the future.
• Take walking breaks – take a break every hour or so, just to walk around. This will help get your blood flowing and your muscles stretched.
•  

Labor Day is fast approaching, so take advantage of the weather! Fall is a wonderful time to exercise outdoors and enjoy the cooler temperatures and refreshing, crisp air.

There are so many activities that you can enjoy that will get your heart pumping:

• biking
• hiking
• taking a walk
• tennis, golf, shuffleboard, baseball, any sport of your liking
• plan a picnic
• camping

or you can visit the…

• beach
• apple orchard
• farmer’s market
• pumpkin patch
• local outdoor concert series

ABOUT MICHIGAN SPORTS & SPINE CENTER:

We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds, PRP, stem cell treatment, and other innovative procedures. Michigan Sports & Spine Center is committed to resolving your pain, not simply masking it. We treat the whole body, not just the injury, and perform preventative treatment so your injury doesn’t come back. Our studies prove that Michigan Sports & Spine Center has patient success rates much higher than the national average. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life!