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Greetings!
Being a woman on the go can mean a lot of things -- whether you're running after kids, running from work to the gym, or training for a Saturday marathon. Knowing how to take care of your body for all those conditions is important ... as well as knowing what to do when injury strikes.
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The ABC's of ACL
While most of us know that ACL has something to do with the knee, that's about where it ends. Did you know that knee injuries account for 25% of all sports injuries in women, and that female athletes have an overall ACL injury risk of 1 in 50? Injuries of the ACL are 4-10 times more common in women than men, so know your ABC's:
About The ACL is one of four main ligaments in the knee, and of those four, it is the most often injured. Its function is all about stability of the knee -- in forward motion and rotation. When the ligament is overstretched or even torn, it compromises the integrity of the knee and can cause short term weakness and pain, as well as arthritis and cartilage tears down the line.
Behavior Particular types of motion are more likely to cause injury, and by extension, particular sports put extra strain on the ACL. Sports like soccer, tennis, basketball, skiing and gymnastics tend to put extra strain on the knees, as they involve a lot of jumping, twisting and sudden changes of direction.
Conditioning The rule of the game for any injury prevention is to make sure to warm up before engaging in the risky activity. In particular, strength, flexibility and agility are the key ingredients to protecting the ACL, so warm-ups and between-sport exercises can do a lot to keep you in the game.
If you think you might have an ACL injury, call 675-HURT, our sports medicine 24/7 hotline, to get in touch with a medical professional who can
offer instructions for at-home treatment and advice for next steps.
If needed, you'll also receive priority appointment times with our elite network
physicians, or call-ahead service at St. Francis' ER. Learn more >> |
Breakfast of Champions
Excerpt from Go! Magazine article by
Leslie Baronkin RD, LD, St. Francis Outpatient Dietitian
Hard work and training, along with talent and perseverance are all part of the equation of a good athlete. Diet also plays an important role in performance for athletes.
Athletes who regularly eat a varied, carbohydrate-rich diet are giving their bodies what they need to perform and probably have ample glycogen stores to fuel activity. That's because carbs maintain blood glucose levels during exercise and replace muscle glycogen. The amount required depends upon your total daily energy expenditure, type of activity, gender, and environmental conditions.
Athletes also need to meet their protein and energy requirements to maintain their body weight, replenish glycogen stores, and adequate protein to build and repair tissues. Protein requirements increase depending on the type of training, but most endurance athletes will need about 1.3g/kg, whereas, strength and speed athletes need about 1.5g/kg of protein because of extra muscle volume.
No matter what level of athlete you are, it is important to start your day off right with a nutritious breakfast. In fact, athletes that skip breakfast are shown to train less effectively. Your breakfast should contain at least 1/4 of the calories you need for the day and include foods and beverages that you enjoy and that do not upset your stomach. All meal choices should come from nutrient-rich foods such as whole grains, fruits, milk, and vegetables. These foods will provide the most vitamins, minerals, fiber, and other nutrients.
Some good breakfast selections can be as easy as:
- An egg sandwich or burrito with melon and a cup of low-fat milk
- Peanut butter on a whole wheat English muffin, a banana, and soy milk
- A bowl of multigrain cereal, lots of strawberries and/or blueberries, and milk on top
- A peanut and fruit granola bar, cottage cheese, and a glass of milk
- A cup of plain yogurt, fresh berries mixed in, and a slice of whole wheat toast with fruit and cream cheese spread on top
- A mini whole wheat bagel, spread lightly with cream cheese and jam; a peach; and a cup of yogurt
- A scrambled egg, a whole wheat roll, fruit salad, and a cup of soy milk
- A low-fat muffin with peanut butter or cream cheese, piece of fruit, and milk
- Oatmeal or grits, yogurt with fruit, and low-fat milk
References
Nutrition and Athletic Performance - Position of the American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine. March 2009:Volume 109, Issue 3, Pages 509-527.
Find more great Nutrition information >>
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