Up, Down ... Snap! Part II

By Alis Brown
HoopGurlz Columnist
Posted Wed, 05/16/2007 - 05:33 The second of two parts on ACL injuries, this installment discusses preventive measures for girls.

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The younger we are, the more invincible we feel. Most injuries do not occur within an instant; weakening may start off as a subtle twinge or a twitch and can quickly progress into a debilitating sports injury. Play wiser by listening to your body’s warning signals and act.

• Rest and repair: Rest and sleep are a crucial time for the athelete's body to restore, strengthen and repair damage. Don’t underestimate it.
• Know what you’re eating and why: Food serves as nutrition and fuel for the body. Make healthy food choices that saturate the body in vital nutrients. Eliminate acid-forming foods that inhibit muscular performance by cutting back on sugar, caffeine, alcohol and processed foods such as white flour.
• Practice jumping regularly: Intentionally and repetively jump straight up, with knees bent and execute soft landings.
• Study your anatomy: Be familiar with how your body works, what structures support and strengthen each other. Know the mechanics and biochemistry of how your body works.
• Make the mind/body connection: Visualize the execution of new and difficult moves in your mind first, introduce new moves gradually and with intention. See it, feel it, do it.
• Strengthen: The hamstrings and quadriceps work in coordination of each other to support the knee. Strength train muscle groups in pairs - the active and supportive.
• Warm up and cool down consitantly: Warming up prepares the body for optimal performance, cooling down helps reduce lactic acid build up in muscle tissues.

Finally, move through time and space with intention and conscious awareness of who you are and what you are doing. Awareness and prevention now will increase your agility, vitality, integrity, endurance, and overall performance in all your endeavors.

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Alis Brown, LMP - Full Body Balancing
Alis has been practicing massage therapy in the Seattle area for more than 10 years. She specializes in Therapeutic Bodywork relating to injury treatment and restorative health. Therapeutic Bodywork is one of the most effective treatments in preventative care and injury recovery chosen by athletes today. Consider adding it to your self-care and preventative maintenance plan. For questions, comments or to schedule an appointment with Alis, call 206-250-0550. To suggest column topics, use the "Ask Alis" category on our Contact form.

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