HRSC Athletic Training Spring 2024 Newsletter Statement:
As the spring season approaches at HRSC, the Sentara Athletic Training team wanted to send a few reminders on preventative maintenance to assist in lowering injury rates. In addition to proper hydration, making sure that you are eating properly to make sure your body has the fuel it needs to compete for the duration of practice or games. Before activity eating a healthy meal with balance of complex carbs (grains, rice pasta etc), fats and proteins can help set you up for success and during exercise having fruit on hand for a healthy snack that is easy to digest can ensure that have the fuel to get you through as well as proper amounts of water or a sports drink. After competing, having foods with a good salt content can help make sure you retain the water ingested when exercising. Making sure to dress properly for weather conditions can help prevent environmental related conditions, when it’s hot out wearing breathable light-colored fabrics to stay cool, and during the colder portions of the season having layers that can easily be added or taken off as needed to help stay warm. Regardless of temperature, any time the sun is out, and skin is exposed it is a good idea to apply sunblock at regular intervals as sun burns can cause dehydration as well.
In addition to hydration and environmental conditions, other physical injuries such as sprains, strains, and many others can result. However, there are steps to take to help prevent some of these injuries from occurring. Completing a proper warm-up and cool-down prior to and after exercise is an important component in preventing injury. Additionally, stretching both the upper body (shoulders, back, neck, etc.) and lower body (hamstrings, quads, hip flexors, etc.) muscle groups play a key role in injury prevention, as it correlates with increased overall flexibility. Incorporating stretching into your daily routine before and after exercise may help reduce the risk of sustaining an injury.
Don’t forget to protect your head as well! About 22% of all soccer related injuries are concussions. Concussions are traumatic brain injuries and must be treated properly to avoid further damage to the brain and to prevent neurologic deficits from resulting. Virginia state law prohibits same day return to play for athletes who sustain a mechanism of injury to the head/face and present with just one sign/symptom of a concussion. Additionally, a concussion policy is posted on site at the Hampton Roads Soccer Complex for all visitors to reference as needed. Please see below for a list of common concussion signs/symptoms. Please report any suspected concussions immediately by calling the Certified Athletic Trainer on site via phone at 757-567-5483 to have them evaluated. Please note Athletic trainers are only on site during peak hours so if they are not on site, please go to the Emergency Room for immediate care. With your brain it is always better safe than sorry!
Sentara is proud to is proud to offer free virtual sports medicine service, a convenient and accessible method for the public to schedule an appointment with an athletic trainer. Anyone who may sustain an injury at HRSC when an athletic trainer is not present can schedule a virtual injury consultation with an AT via this service. Dependent on the findings during the evaluation, the athletic trainers will be able to advise patients on the next step of care including, but not limited to, follow-up appointments with an orthopedic specialist, sports medicine physician, primary care physician, imaging (MRI, X-ray, CT, etc.) referrals, or no follow-up advised. Again, this service is for anyone, athlete, coach, spectators included! QR codes to access this service can be found on the door outside of the Athletic Training Room (next to the bathrooms of the main building). Whether in person or virtually, our athletic training team looks forward to serving you! Regular weekday practice coverage will not begin until the last week of February.
Concussion Signs and Symptoms Signs & Symptoms of a Concussion:
- Headache or “pressure” in head
- Nausea or vomiting
- Balance problems or dizziness
- Double or blurry vision
- Sensitivity to light or noise
- Feeling sluggish, hazy, foggy, or groggy
- Concentration or memory problems
- Just not “feeling right” or is “feeling down”
- Appears dazed or stunned
- Forgets an instruction
- Unsure of game, score, or opponent
- Moves clumsily
- Answers questions slowly
- Loss of consciousness (even briefly)
- Shows mood, behavior, or personality changes