Nuggets Training Room (Health One)

Ankle Sprains
An ankle sprain is the most common injury suffered by players in the NBA, with more than 90 percent involving the lateral or outside part of the ankle. Sprains of this nature are referred to as an "inversion sprain", while injuries that affect the medial or inside portion of the ankle are referred to as "eversion sprains". A sprain occurs when a ligament that attaches the bones in the ankle and lower leg is stretched or torn. Most sprains are graded on a 1-to-3 scale, with a grade 1 being the most mild and grade 3 sprains often requiring surgical repair.

Rehabilitating an Ankle Sprain
The first priority when rehabilitating an ankle sprain is to minimize and eliminate any swelling caused by the injury, with ice, elevation of the ankle, and a compression wrap. Athletic trainers also have access to therapeutic modalities to assist them in the management of swelling and pain. There is little room in the ankle for excessive fluid, and the presence of any swelling will hinder the rehabilitation process by causing pain and limiting range of motion. The effects of gravity and the fact that the fluid tends to pool in the ankle often makes this process difficult. Once the swelling has minimized, it is important to restore adequate strength to the joint and supporting muscle groups. The athlete’s ability to balance on the injured leg and overall sense of coordination must be re-established as well.

Water: The Most Important Ingredient?
Tips for Hydration During Sporting Events
by Stephanie Guy, Dietician, Rose Medical Center

Whether you are training for a marathon or just out on a leisurely bike ride, one of the most important things to remember is to HYDRATE. People trying to get that "edge" in their athletic performance are willing to spend money on all types of different pills, supplements, bars, and other items, but most of us tend to forget the most important ingredient ... WATER.

This is an especially important topic to address in the summer months, since the temperature consistently reaches the 90s. Since dehydration can decrease exercise performance, adequate fluid is necessary for your health. It also enables you to perform to the best of your ability.

How Important is Water?
Water is involved in almost every bodily process in some way or another. Water aids in temperature regulation and blood circulation. The average adult loses 2 quarts (eight cups) of water a day. An athlete (depending on the activity and length of time) can loose that much in an hour of hard exercise.

Athletes should be well hydrated not only during an event, but also before and after the event as well. Thirst is not a good indicator of how well one is hydrated. By the time you are "thirsty" you may be already dehydrated and this can influence your athletic performance.

Before exercise

• Make sure you are well-hydrated 24 hours before the event/training.
• Avoid caffeine drinks. Caffeine is a diuretic and can cause you to urinate more frequently.
• The American College of Sports Medicine recommends drinking 1½ to 2 ½ cups of fluid 2-3 hours prior to exercise

During exercise

• The goal is to try and obtain fluid balance. Usually, it is recommended to drink frequently (6-12 ounces), about every 15-20 minutes. (1)
• Beverages containing carbohydrates are recommended for exercise events lasting longer than one hour. (1) These could include diluted juice or sports drinks. Avoid drinks that are too concentrated. They may cause cramping and slow the rate of absorption.
• Generally, if the exercise is less than an hour, water should be adequate.

After exercise
Most of us fail to consume adequate fluids during exercise. Thus, after the event we are probably dehydrated to some extent.

• In addition to water, it is usually recommended to take in some type of sodium. This is only needed after participating in a lengthy activity (greater than an hour). This is to replace the losses that occur when you sweat and help in the hydration process. This doesn't have to be a commercial sports drink. You can get sodium through a meal or by using condiments, such as ketchup or soy sauce. You don't need a lot of salt to replace losses (1)
• One suggestion is to drink at least 16-24 ounces of fluid for every pound of body weight lost during exercise. (You will need a pre-event weight). (1)
• You don't have to drink only water to meet your fluid needs. Popsicles, lemonade, juice, or oranges can also help hydrate you.

Special Considerations:

Children:
Children are susceptible to dehydration. Their thirst mechanism may not be as developed as ours, so make sure they drink, drink, and drink! If they urinate every two to four hours, they should be getting the appropriate amount of fluid. (2)

Altitude:
Certain factors that are associated with altitude can cause one to lose more fluid. (1)

Humidity:
Humid/hot climates can increase the risk of dehydration considerably. If the humidity is 100 percent, sweat isn't vaporized to help with the cooling process. Instead, it drips from the body. Therefore, you are losing fluid without the benefit of the "cooling down" process. (1)

NOTE: If you have any questions about hydration and your health, please consult your physician. Working together, you and your physician are the best "team" when it comes to what's "best" for your specific questions and needs!