Fatigue in Athletes

Many athletes become fatigued during the season.  With the prevalence of year round sport, young athletes are becoming fatigued more often that before.  As a coach and parent there are two main ways you can help deal with athlete fatigue.  Firstly you must plan a schedule that will help prevent athlete fatigue, secondly you must be able to recognize the signs and symptoms of athlete fatigue.  

Signs to look for when seeing if your athlete is becoming fatigued come as both physical, mental and emotional.  Physically athletes may become more prone to sickness.  Missing practices, games and competitions due to illness more often than normal is an easy sign for parents and coaches to see.  An increase in pain as well as slower recovery from work outs or injuries occur as athletes become more fatigued during the season.  As the body uses its energy to try to keep up with normal daily activities, It finds it harder to find the energy to heal, compete and learn new skills.  Skills that were once automatic become harder to complete.  

Mental and emotional fatigue can end up leading to depression, so it is imperative that early recognition occurs.  Athletes may appear moodier or more emotional.  The happy go lucky athlete who cheers everyone on, soon becomes withdrawn and irritable.  You may notice an increase in irritability.  Snapping at parents, siblings or teachers without cause or over reacting to situations can be early indicator of fatigue.  

Altered sleep patterns, both a increase or decrease in the amount of sleep is a sign of both mental and physical fatigue.  When or wear an athlete chooses to sleep as well.  You may find that an athlete is falling asleep during dinner or needing naps after school.  If this is typically abnormal and becomes more than an occasional occurrence, further investigations as to the cause need to occur.  

One of the major clues or signs to look for is a decreased enthusiasm for their sport.  Not wanting to attend practices or competitions, coming up with excuses as to why they don't want to go or wanting to leave early are all signs of this loss of enthusiasm.  This type of fatigue is associated with burnout and is typical with athletes involved in sports with early specialization and year round sport.  

Prevention of fatigue as with all types of injuries is simpler than dealing with it after it occurs.  When organizing an athletic year follow the principles of periodization.  Both physically and mentally the athlete can not be at peak performance all the time.  There must be highs and lows of training and competition. 

As parents, coaches and teacher-coaches; a balance between school, sport and social life must be achieved.  When scheduling practices and games allow time for both the body to recover as well as time for your athletes to complete homework and spend time with friends and family.  

Communication is pivotal for both recognition and prevention of fatigue.  Talking and listening to your athletes to both verbal and non-verbal actions will allow you to take any steps needed before it is too late.  

Athlete fatigue is more than just being tired and can lead to long term health problems.  Preventing and recognizing this before it becomes severe is important in truly making the athletes health a priority. 

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Surviving the Holidays

"Oh the noise, noise, noise, noise"  Yep maybe the Grinch had it right this whole holiday season is just crazy.  With the hustle and bustle, the parties, cookie exchanges (don't worry we will talk about that next week), the shopping and the fact that every year the holiday season seems to start earlier and earlier.  AHHHHHHHHHHHHH.   Can we just put the whole thing on hold for just a minute, I think I am going to go insane.

So where to start, how do we survive the holidays.  Quite simply just let it happen.  Don't worry if the tree isn't perfect, or the kids made a mess decorating cookies.  That is the joy of Christmas.  When I was growing up we always had real trees, I mean Charlie Brown trees.  For years I wanted Dad to pick up the big bushy, full trees like you see on TV.  So one year he did, it just wasn't right.  It was too perfect.

Go with the flow.  Yes the kids are going to go absolutely berserk.  This year we have a 3 year old and our baby will be celebrating his first Christmas, and the 3 year old has figured what this is all about.  She discovered the Wish Book this year and can't wait to tell Santa what she wants.  I'm not sure if she will make it to Christmas and I am not sure if my tree (yes my, the tree is mine, my baby, I decorate it, I sit by it, I love it) will make it through the 11 month old.

Take time for yourself.  Each day, do something for you.  Take a yoga class.  Enjoy a glass of wine and some cookies.  Take a walk in the snow, enjoy the beauty around you.  I enjoy sitting alone, staring at my tree.  That is my down time, my time to regroup.  Tonight, involves my decorated house, Garth Brooks Live
(I love PVR), and work.  For me getting time to share with everyone how to keep their families safe, gives me joy.  Find a way to get your joy.

Enjoy it. Enjoy your family and friends.  The dressing up for parties, the shopping, and cooking.  The joy on kids faces when they see Santa, or when what they asked for is under the tree.  Enjoy spending time with people you don't get to see all the time be it family or friends.  Just enjoy it.

Don't sweat the small stuff or the big stuff.  Find time to enjoy what is going on around you.  Don't forget your daytimer, because you are going to need it and I hope to see you on the other side.

Balancing the Scales: Sport, School and Life

Being a student athlete is hard work.  The amount of time and dedication it takes to compete at any level can at times leave little room for anything else.  Finding time to schedule in school work, friends and family soon leaves many athletes overwhelmed and unsure of how to deal with all that is on their plate.  The majority of young athletes that excel in their sporting venue also excel in school because of their internal drive to succeed.  It is also what makes them say yes to student council, yearbook and many other school activities.   Creating an environment for the athletes to succeed is job held by many and each of them have specific roles.

As the parent you are the master conductor and scheduler.  You shuttle the kids from school to practices and games and back home again, watching them do homework in the back seat or in the stands while waiting for their siblings to be done.  You see them texting their friends or talking to them after school.  Part of your job as master scheduler is to put time in each day for your children to complete their school work.  Try to give them uninterrupted time and space to complete their homework for the day.  When planning for weekends away, have the children speak to their teachers in advance to get their assignments and reading for that period.  Schedule time each week for them to have friend time, family time and down time. It is very easy for everyone to get caught up in the rat race of classes and sport, even young athletes need time to spend with their friends.  It may be they end up playing street hockey, a pick up game of basketball or doing cartwheels in the basement but it needs to unstructured socialization time with their friends.  Family is important, as you will be who they fall back on when things get tough in life.  Spend at least one night a week together as a family to reconnect, turn off the phones and find out how everyone's week has been.  Each person needs some me time, so let them have it.  This time will be useful as your athletes will discover how they are feeling both physically and mentally when the world slows down around them.

Coaches need to remember that sport is not their athletes full time occupation, school is.  Schedule enough time for your athletes to rest, do school work and have fun.  Athletes who are both mentally and physically fatigued will not be able to focus on the skills expected of them.  You should encourage your athletes to excel at school, as the problem solving and critical thinking skills they gain there will help improve their on field performance.

As an athlete you may feel the pressure to say yes to every request you get.  Learn to say NO and to find a way to schedule time for yourself.  Using a day timer or calendar to organize and write down when assignments, tests and games are will allow you to manage your time wisely.  You don't want to have to worry about doing the ten page essay after family supper on Sunday night.  Talk to your friends, find time to hang out with them away from school or gym.  Your friends and family will help you out when you start feeling like everything is too much, keep them close so they are their for you when it happens.

Usually as a teacher you are probably doubling as teacher during the day and coach at night.  Be understanding of your student athletes when they let you know they will be away, let them know what work they will miss so they don't fall behind. Students who exercise typically do better in class, help them excel at both school and sport.

Everyone involved in student athletes lives needs to pay attention to how much pressure they are putting them under to complete everything asked up them.  We all need to be realistic in our expectations of them and to pay attention to the signs of burn out.  If they are getting burnt out, be there for them and help them adjust as need to so they can live that balanced lifestyle where they gain the full benefits of school, sport, family and friends.

Symptoms of Burn Out
low motivation, decreased energy, concentration problems, loss of desire to play, lack of caring, sleep disturbances, physical and mental exhaustion, lowered self-esteem, negative affect, mood changes, substance abuse, change in values and beliefs, increased anxiety, highs and lows.

Preseason Anxiety

It is the first day of tryouts, your hands are sweaty, you feel queasy and if the coach looks at you and then their clipboard one more time you are pretty sure you might burst into flames.  Everyone else seems to be understanding the drill perfectly, why does it feel like you have two left feet.

Tryouts and preseason can be a stressful time for everyone no matter their age or competitive level.  Some stress is normal, it is what helps drive us.  When stress becomes too much the body starts to react negativity. The body responds to anxiety mentally, physically and behaviorally.  Being aware of the symptoms both as an athlete and parent and coach is key to starting how to deal with anxiety.

Here are the symptoms of anxiety

Cognitive
Indecision, sense of confusion, feeling heavy, negative thoughts, poor concentration, irritability, fear, forgetfulness, loss of confidence, images of failure, defeatist self-talk, feeling rushed, feeling weak, constant dissatisfaction, unable to take instructions, and thoughts of avoidance.

Physical
Increased blood pressure, pounding heart, increased respiration rate, sweating, clammy hands and feet, butterflies in the stomach, adrenaline surge, dry mouth, need to urinate, muscular tension, tightness in neck and shoulders, trembling, blushing, distorted vision, twitching, yawning, voice distortion, nausea, vomiting, diarrhea, loss of appetite, sleeplessness, and loss of libido.

Behavioral
Biting fingernails, lethargic movements, inhibited posture, playing safe, going through the motions, introversion, uncharacteristic displays of extroversion, uncharacteristic displays of aggression, avoiding eye contact, covering face with hand, incessant talking, pacing up and down.

All of these can greatly effect performance.

There are some common ways to deal with anxiety to keep you performing at your best.

1. Progressive Muscular Relaxation is the process of moving from one area of the body to another creating and releasing tension.  It is important to start by keeping your breath shallow and steady.  Start with your hands and fingers and work your way up to the head and then down through the torso and into the legs ending with your feet and toes. This technique does take some time to master so practice it before using it during a sporting event.

2. Relaxing Place is a more advanced version of finding your happy place.  The good thing about this technique is that you do not need to be lying or sitting down.  The location you visualize can be real or imaginary but must convey strong sensations of relaxation.  Take a few deep breaths and let the noises of your immediate surroundings fade away.  Start to visualize your relaxing place and let your body relax as you place yourself there.

3. Five Breath Technique removes tension and clears your mind of what is causing your anxiety.  You can use it at any time or during any situation.  It involves taking five deep breaths and relaxing a part of your body during each as you exhale.  During breath one relax your face and neck, breath two relax your shoulders and arms.  When exhaling breath three let the tension release from your chest, abdomen and back.  Breath four relaxes your legs and feet and breath five is a final relaxation of the whole body.

Learning to deal with anxiety from sport is important in forging your path of success.  These techniques can be used throughout the season and off season to put yourself in a relaxed state for competition and training.  It is important to note that if using these skills during a competition not to get too relaxed as you need to keep some level of alertness to perform.