Heat IllnessesYouth Soccer Fitness Newsletter #16 Heat Injuries It is this time of the year in some parts of North America when it gets incredibly hot. My summers are incredibly busy with both summer camps through out the day and teams training at night. It is absolutely imperative that all athletes are prepared for these hot summer days... ...so before we get into prevention of this type of injury let us look at some definitions and signs and symptoms of them Cramps: These cramps are painful spasms of muscles. The exact cause is not known; however there is thought that it might be a combination of fluid and salt loss by heavy sweating. These cramps are characterized by severe muscle contractions, usuallyin the legs and the abdomen. Cramps usually occur after heavy exercise in hot weather. The treatment for this injury is taking the "casualty" out of the hot environmentand into the shade to rest comfortably. Cool water is provided as well. The affected muscle may be stretched and gently massaged. Heat Exhaustion This condition is the early and most common form of heat related illness. It typically occurs after long periods of strenuous exercise in a hot environment.Heat exhaustion is an early indicator that the body's temperature - regulating mechanism is becoming overwhelmed. Over time blood flow to the skin increases and there is a reduction of blood flow to the vital organs. The athletemay go into shock. Here are some signs or symptoms:-Cool moist pale skin Heat Stroke This is the most severe illness and the least common. This occurs when the body stops sweating and the body is unable to cool itself. This along with low fluid levels may prove to be fatal. An athlete will have convulsions, lapse into coma and die if this not attended to by medical professionals. Here are some signs and symptoms:-High body temperature-red, hot, dry skin-rapid shallow breathing Care -Cool the body Preventing Heat Illnesses It is vital that athletes are properly hydrated.Have at least 500ml an hour before you train. Take water breaks every ten to fifteen minutes. Breaks for 10-15 minutes a couple times during the day. This past Monday was the hottest day I have ever been in for a summer soccer camp. I did not find out until I got home that the temperature was 42C or 107F. Players of all ages were drinking over 3L of water. Sleep is important for young athletes on hot summer days. Children need 8-10 hours of sleep on a daily basis. Keep this in mind because less than that their stamina and resiliency starts to go down. This is very apparent in the heat. Sunscreen and hats are also important to protect the body from the suns rays. Thank you for subscribing to the Youth Soccer Fitness Results Newsletters Cheers! Yours in youth soccer fitness, Mike Grafstein
www.youth-soccer-fitness.com
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