CNY Orthopedic Sports Medicine, PC: Health
 
 Sports and Fitness
 
Overview
Nutrition, conditioning and skill are all factors in optimal sports performance and each must be tailored to the individual, the sport and the circumstance.

General Conditioning
  • Consistent resistance training promotes muscular strength and increased bone density.
  • A daily routine of low to moderate levels of aerobic training (60 - 80 percent of maximum heart rate) strengthens the cardio-respiratory system.
  • A balanced diet of nutrients from a variety of food groups is essential to promote good health and body function. Carbohydrates, protein, fat, vitamins, minerals, and water all have their place.

  • Nutrition
    Individuals from the weekend warrior to professionals all need to be concerned with their diet. Optimal nutrition is an important part of good health and athletic performance.
  • A balanced diet of 55 - 60 percent carbohydrates, 15 - 20 percent protein, and no more than 30 percent fat is essential for good health.
  • Individual nutrition requirements vary due to such factors as current health, exercise and activity levels and medical concerns.
  • Individuals who maintain a healthy lifestyle of exercise and nutrition will feel better and establish healthy habits that will last a lifetime.
  • Workplace Considerations
    Maintain good posture throughout your work day. Few things have as many beneficial effects as keeping your body in proper alignment. Good posture reduces fatigue, aids digestion and improves productivity.

       

    Age Specific Conditioning

    Ages 7-16 Activities for young children should focus on fun. Moving into adolescence, be sure to emphasize aerobic fitness and general strength training. (more)
    Ages 17-49 The activity level of individuals in this age range make them prone to injuries. Strive to progressively improve aerobic and strength conditioning, with an emphasis on consistency and achieving personal goals. (more)
    Ages 50+ As individuals gradually mature, other considerations regarding activities and injuries must start to be considered. Continue to emphasize aerobic work and good nutrition habits, with moderate strength training. (more)

    BodyZone-Specific Considerations
    Back
    Shoulder
    Elbow
    Hand
    Hip
    Knee
    Foot/Ankle

    Product Considerations
    Wraps
    There are hundreds of products available to immobilize and protect the foot and ankle. The materials range from space-age plastics to old-fashioned bandaging, with prices varying accordingly. For best results, use these products in consultation with a health care professional.



    Hot/Cold Pack
    The use of hot and cold packs to relieve pain and inflammation is a common method of treatment for many conditions. When the soft tissue groups become strained or irritated the rotating application of hot and cold can be beneficial. Cold therapy numbs the nerves to reduce pain and combats swelling by constricting blood vessels and by slowing blood flow to the site of injury. The application of heat to an injury after a few days of cold therapy and after swelling and redness has been reduced promotes the healing process. Heat therapy speeds up healing by increasing the flow of blood to the site of injury. Heat will also restore flexibility, relieve muscle cramping, and arthritic symptoms.




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