Posts in "sports-medicine/"

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Marathon training: Nutrition essentials

Written by Jackie Dikos, RD, CSSD on 8/8/2014 6:30:00 AM

Jackie Dikos is a registered dietitian and a certified specialist in sports dietetics.

Jackie Dikos, Community Sports MedicineIt's officially training season for the Indianapolis Monumental Marathon and many Hoosiers are lacing up their running shoes. A key component in marathon and half-marathon training is nutrition.

Fueling your body for endurance is essential during training. Here is some advice:

Eat carbohydrates.
Your body turns carbohydrates into glucose which gives you energy and fuels long, demanding training sessions. Carbohydrates are an essential part of a good endurance diet. Try to include a source of quality carbohydrates with each meal and snack. Oatmeal, whole grains and brown rice are a few examples.

Limit fat excesses.
Meals that are high fat content, like wings, an 8 oz. steak, and creamy pasta sauce take a long time to digest and can contribute to gastrointestinal issues. These meals can also rob a carbohydrate-rich appetite. Instead of eating one large meal that's high in fat, spread out small amounts of healthy fat choices (nuts, avocado, salmon, and olive oil) throughout the day. continue reading ...


Sports injuries: What we can learn from the World Cup

Written by Sports Medicine Team on 6/24/2014 7:00:00 AM

Soccer

Soccer fans around the world have caught World Cup fever. The bug has even bit us here at Community Health Network. Many of our employees gather at Indy Eleven watch parties around Indianapolis to cheer on Team USA. 
The high-intensity games played at the World Cup are a thrill to watch, but can make players susceptible to common soccer injuries. Despite the training these professional athletes undergo, injuries still occur, as we witnessed in the United States first match against Ghana. Jozy Altidore suffered a hamstring injury and Clint Dempsey left the game with a broken nose. 

So, we asked Dr. Michael DaRosa, sports medicine physician and team physician to the Indy Eleven, to share the most common injuries in soccer.

"A hamstring injury like the one Altidore experienced is actually quite common," said DaRosa. "Also seen often in the sport of soccer are ankle sprains, knee sprains and concussions."

The following are the most common injuries occurring in soccer: continue reading ...


Q&A with Josef Newgarden

Written by Community Health Network on 5/22/2014 7:00:00 AM

Josef Newgarden and Sarah Fisher stop by Community Health Network Body ShopWe got the chance to talk with Josef Newgarden about how he stays healthy and prepares for the biggest race in IndyCar, the Indianapolis 500.

How do you stay active?

Outdoor activities such as biking, running and/or exploring. 

What’s your go-to healthy snack? 
Berries continue reading ...

Posted in: Sports Medicine

Fueling for a race

Written by Dietitian and Nutrition Team on 5/2/2014 7:00:00 AM

On your mark, get set, go! As you prep for summer 5K's and road races, here are a few things to remember:

Stay hydrated

Staying well hydrated prevents injury. Drink water at least one hour before the event.

The amount of water you need to drink is individual based on how much you sweat and how intense your activity is. A good rule to follow is: drink enough that you do not have issues with fatigue, your urine is clear and you are drinking at least 64 ounces of water each day. If possible, drink during the event. Weigh yourself before your event and again after. Replace, ounce for ounce, the fluid lost. continue reading ...


Six ways to warm-up before running

Written by Sports Medicine Team on 4/11/2014 2:00:00 PM

It is important that you warm up before a run. Doing so allows your muscles to get warm, increases your flexibility and reduces injury risk. It's best to start with easy jogging and then move into dynamic drills like these:

Butt Kicks
Moving forward in a straight line, alternate picking your feet off the ground and kicking your butt with your heels. Focus on executing that movement at a high cadence, rather than moving forward at any particular speed.

High Knees
Similar to butt kicks, you’ll want to maintain a fast cadence as you alternate between bringing your knees up towards your chest. Hold your arms at your side the same way you would if you were running, and work on popping up each knee with force and fluidity. continue reading ...

Posted in: Sports Medicine , Wellness

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