Posted on September 26, 2011
Dr. John Gallucci, Jr. is the medical coordinator for Major League Soccer and president of JAG Physical Therapy
By John Gallucci
It’s that time of year again! As the fall sports season approaches, many high school, college and recreational athletes are beginning to prepare for competition.
Are you ready for long practices filled with sprinting, jumping, and heading, along with the rigors of playing an entire 90 minute game? Over the years, we have learned that athletes often do not take the necessary steps to get their bodies ready for the start of the season. A majority of athletes go back to practice without any foundation of true conditioning or flexibility which makes the prevalence of injuries increase during the pre-season and early into the first few games. We repeatedly see overuse injuries such as pulled muscles and tendonitis as a result of the body not being geared up to endure such strenuous activity.
Soccer is a high endurance, demanding sport that includes the utilization of the cardiovascular and musculoskeletal systems. In order to prevent injuries, these systems need to be trained in progression before high demands can be put on them. During every preseason, you will see athletes suffering from fatigued muscles which can strain or tear in the early days of competition and impair performance throughout the remainder of the season. To help avoid these common injuries, both coaches and athletes need to be educated on how to properly prepare for pre-season.
My recommendations to athletes for a successful preseason involve two key components; listen to your body and gradually increase your work rate. The below guidelines should be followed throughout the season in order to keep your body properly prepared for physical activity.
First and foremost, hydration is essential to athletes before, during, and after exercise. Staying hydrated during the course of exercise is crucial because water is what delivers oxygen to the muscles, fueling them in the course of your work-out. Without adequate fluids, the cardiovascular system is strained, the probability of heat injury skyrockets, and performance is impaired. I recommend athletes drink at least one 6-ounce glass of water or low sodium, low sugar liquid such as a sports drink for every 20 minutes of play. De-hydration can result in muscle cramping as well as heat exhaustion and heat stroke which can be life threatening.
Second, the musculoskeletal system requires great nutrition in order for muscles to repair and heal. As a guideline, most sports nutritionists recommend a diet that consists of 65% carbohydrates, 20% protein and 15% fat. Healthy carbohydrates include breads, rice, and pasta accompanied by low fat proteins such as lean meats and fish.
Third, you must keep your muscles flexible. Think of your muscle as a rubber band. If it is warm outside and you pull a rubber band it stretches very easily. If you stick the rubber band in a freezer and try to stretch it, it will break beyond repair.
Flexibility helps prevent the muscles from over extending and possibly tearing. It is important for every athlete to properly stretch before and after physical activity in order to help prevent injuries. Stretching should not be done as a warm-up to an activity as you could injure your muscles if stretching them when they are cold. At least three to five minutes of cardiovascular training is recommended to warm up the muscles sufficiently.
Each major muscle group should be stretched slowly and with control, holding each stretch for one to three sets of 10 to 60 seconds. Hold each stretch at the point of mild tension or tightness, not to the point of pain. It is equally as important to stretch after doing any physical activity. When muscles perform any exercise, they tighten and shorten as a result and stretching them out helps to restore and improve their length. Stretching also increases the blood and nutrient supply to muscles and cartilage, thereby reducing muscle soreness after training.
Following these simply guidelines will help in the prevention of injury during pre-season and assist in preparing your body for competitive play. Remember, no matter what level you play at your body always has to be healthy in order to compete!
Have a great season!
Dr. John Gallucci, Jr, MS, ATC, DPT
Medical Coordinator, Major League Soccer
President, JAG Physical Therapy
Gallucci’s website can be found at http://jagpt.com.
About John Galluci
President/Founder of JAG Physical Therapy – a multi-facility physical therapy leader in New Jersey providing comprehensive orthopedic, outpatient, physical therapy and athletic training services in West Orange, Hackensack, Warren and Cedar Knolls
Holds a New York/New Jersey Physical Therapy license, New York Athletic Training certificate, New Jersey State Athletic Trainer license and Pennsylvania Athletic Training certificate
Medical Coordinator for the Major League Soccer association
Program Director of the Sports Medicine Institute at Saint Barnabas Health Care System
Previous Head Athletic Trainer for the New York Red Bulls
Previous Athletic Trainer and Associate in Physical Education at Columbia University
Previous Assistant Athletic Trainer for New York University
Academic Associations include Clinical Instructor for Columbia, Seton Hall, Rutgers, Marist and Dominican College
Physical Therapy Clinical Affiliations include Professional Orthopedic and Sport Physical Therapy for Orthopedics,
Saint Vincent’s Medical Center for acute care, and the ECLC Chatham for Pediatrics
Graduated from the College of Staten Island with a Bachelor’s degree in Political Science
Graduated from Long Island University with a Master’s degree in Sports Medicine and Athletic Training
Graduated from Dominican College with both a Master’s in Physical Therapy and a Doctorate in Physical Therapy
National Athletic Trainers Association Board certified
Certified as an American Red Cross CPR and First Aid Instructor
Categories: Guest Writer, My Two Cents, North America
Tags: JAG Physical Therapy, John Gallucci, Major League Soccer, New York Red Bulls
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