- Establish a good stretching program to include the gastrocnemius/soleus (calves), hamstrings, quadriceps, hip flexors and hip adductors. Initial stretches should be static (no bounce) and held for at least 30 seconds, then progressed to dynamic stretches such as walking lunges or high stepping.
- Research shows that stretching is particularly important after every practice/event.
- Establish a good strengthening program for the upper body, lower body and core muscles, including the abdominals, ankles, quadriceps and hamstrings.
- Establish a plyometric/agility program implementing activities during practice that include explosive/burst-like movements including jumping and coming out of starting blocks.
- Each athlete’s training regimen depends on his/her events and appropriate rest time should be observed. Running participants should not have more than five vigorous workouts per week (including race day) and should have two days of rest or light workouts the remainder of the week.
- Proper shoes are extremely important for runners, especially distance runners. Runners should be assessed individually for the most appropriate shoe for their foot and type of sporting event.
- Hydrate 30 minutes prior to practice/game and drink a combination of water/sports drinks during activities. Sports drinks are only recommended if practice/game lasts longer than one and a half hours.
- Special attention should be paid to the nutritional needs of the endurance runner.
Cook Children’s Sports Rehab
