Last Updated: February 11, 2017
 
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   Nutrition

 

Training
 
  Nutrition also is an important factor in any sport. A proper pregame meal can give you more energy during a match. Eating carbohydrates in the hours preceding a game will provide your body with an easily utilizable source of energy, but meals full of fat should be avoided because it is difficult to digest and can give you the feeling of a full stomach during a game. Lasagna, pasta and rice combined with lean beef or chicken are examples of food that can be included in your pregame meal. You should not eat in the hour preceding the game to avoid an upset stomach. Drink adequate amounts of water during a game to avoid dehydration. For every hour of playing time, a kid should drink 20 to 40 oz. of fluids. Read more...

 

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Ankle Sprain (WebMD)

How is it treated? (read full article)

In many cases you can first use the PRINCE approach to treat your ankle:


  • Protection. Use a protective brace, such a brace with a built-in air cushion or another form of ankle support.
  • Rest. You may need to use crutches until you can walk without pain.
  • Ice. For at least the first 24 to 72 hours or until the swelling goes down, apply an ice pack for 10 to 20 minutes every hour or two during the day. Always keep a thin cloth between the ice and your skin, and press the ice pack firmly against all the curves of the affected area.
  • NSAIDs or acetaminophen. NSAIDs (such as Advil and Motrin) are medicines that reduce swelling and pain. Acetaminophen (such as Tylenol) reduces pain.
  • Compression. An elastic compression wrap, such as an ACE bandage, will help reduce swelling. You wear it for the first 24 to 36 hours. Compression wraps do not offer protection. So you also need a brace to protect your ankle if you try to put weight on it.
  • Elevation. Raise your ankle above the level of your heart for 2 to 3 hours a day if possible. This helps to reduce swelling and bruising.
    
 

Shin Splints (WebMD)

What's the Treatment for Shin Splints? Read More...

Although shin splints may be caused by different problems, treatment is usually the same: Rest your body so the underlying issue heals. Here are some other things to try:

  • Icing the shin to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
  • Anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, naproxen, or aspirin, will help with pain and swelling. However, these drugs can have side effects, like an increased risk of bleeding and ulcers. They should be used only occasionally unless your doctor specifically says otherwise.
  • Arch supports for your shoes. These orthotics -- which can be custom-made or bought off the shelf -- may help with flat feet.
  • Range of motion exercises, if your doctor recommends them.
  • Neoprene sleeve to support and warm the leg.
  • Physical therapy to strengthen the muscles in your shins.