Summary of May 11, 1998 talk given to the Davis Aquadarts by: Vivian Ugalde, M.D., Asst. Professor, U.C. Davis, Dept. of Physical Medicine and Rehabilitation.
Dr. Ugalde presented general information for swimmers in the areas of Cramps, Shoulder Overuse, Knee Injuries, Foot and Calf Problems and Training. In addition to the above topics, she also stated that individuals with on-going physical concerns should see a Sports Medicine Therapist. Don't rely on yourself, or your coach, for injury diagnosis and treatment. Long-term physical problems must be treated individually by a specialist with particular knowledge of prognosis and therapy.
CRAMPS
They are common, yet aggravating, factors in swim training, occurring after and during training because of extreme fatigue or unaccustomed exercise. They also arrive after strong, sustained contractions, such as Plyometrics. More often in swimming they're a result of dehydration or an electrolyte and mineral imbalance. Drinking a good sports drink at practice is the best defense against both these factors. A good sports drink is one that provides replacement liquids containing potassium and calcium.
Common areas of cramping for swimmers occur in the quadriceps, calf and foot. Simple stretching should ease the tightness quickly. Depending on the location, your coach can suggest specific stretches to provide relief.
A good, old-fashioned sideache that occurs in the diaphragm can be relieved with rhythmic, relaxed breathing done slowly and calmly. If possible, you can also wrap your hand around your side and gently squeeze the diaphragm back into the correct position.
SHOULDER OVERUSE
This problem occurs more often at higher levels of swimming and correlates directly with the amount of yardage swam per day. About 80% of college men and 50% of college women surveyed admitted to some type of shoulder problem in their careers. Besides repetition of motion, the next biggest factors in shoulder injuries are improper technique, flexibility imbalances and strength imbalances.
Shoulder overuse results in pain, typically in front of the shoulder and over the deltoid muscle insertion spot. Further pain occurs with overhead activities (swimming arm recovery) and reaching and pulling activities (swimming arm propulsion).
Due to the repetitive overuse, microscopic tears occur in the muscle fiber, causing adhesions to be formed as mini scar tissue is created for healing purposes. This on-going irritation to the muscle causes swelling in the Rotator Cuff. This loss of space soon begins slamming bone against tissue and painful impingement results. Besides impingement of the Rotator Cuff, other diagnoses include: Rotator Cuff Tendinitis and Tears, Bicepital Tendinitis, Labral Tears and Sprains, as well as Shoulder Joint Separation and Degeneration.
Treatment of Shoulder Overuse begins with a modification of the activity; yardage can be cut in half and primary strokes can be rotated. Technical errors can be pinpointed and flexibility, through stretching, can be better balanced. (Helpful shoulder stretching exercises are included on the next page.) Balanced strengthening of the Shoulder Rotators in the weight room or with stretch bands is beneficial also. Long, slow warm-ups and icing after exercise are routine treatment factors. If after radical changes in training on the advice of a Sports Medicine Therapist, no improvement results, then further treatment includes Anti-inflammatory medication, injections and surgery.
KNEE INJURIES
The majority of knee injuries are caused by Breaststroke. Novice and highly competitive athletes can develop knee problems. Improper technique and training overuse are both associated the problem. The #1 diagnosis is Medial Collateral Ligament Stress Syndrome. This has a higher rate of occurrence in women, particularly those who are flat-footed. There is also general kneecap pain felt sometimes as the result of inactivity or repetitive use.
Prevention is the key in this area. Have your coach critique your kick motion looking for unusual or unnecessary motions. The best defense in preventing knee problems is stronger quadriceps muscles. Again, as with Shoulder Overuse treatment, alternating strokes in practice, reducing the amount of training yardage, and even taking a short break from swimming can produce successful results. Including an adequate warm-up and gradually increasing intensity are preventative factors as well. Treatment includes icing after practice and simple drop-squats for strengthening. (See your coach for a demonstration.) Knee curls in the weight room are also helpful.
FOOT & CALF PROBLEMS
It is common for the flutter kick to irritate tendons in front of the ankle, particularly with fin work. If this happens, follow the above recommendations: ice, stretch and strengthen. Exclude kicking for a short while, perhaps wrapping the ankle for reinforcement, and return gradually to kicking work.
TRAINING
To achieve gains in strength, aerobic capacity and performance, you must overload your training systems. The bones, muscles and joints must be subjected to increasing stresses. However, Quantity is not the same as Quality. A gradual progression of exercise yields optimal training. There is a genetic limit to training. The ability to process oxygen, and the percentage of fast and slow muscle fibers is determined at birth.
There have been a few, but controversial, studies done on ideal yardage for swimmers. Not surprising, but mature sprinters have been found to do better on 5,000 yards/day, than on 10,000 yards/day.
SWIMMING AND NUTRITION
Summary of May 20, 1998 talk given to the Davis Aquadarts by: Dr. Liz Applegate, Professor at U.C. Davis, Nutrition Dept; Author, Lecturer and Magazine Contributor.
Dr. Applegate began by presenting basic information on the causes of fatigue. She suggested that Lack of Sleep, Overtraining and Improper Fuel Replacement are the main reasons all humans feel fatigued. Together and separately they are the biggest culprits in poor athletic performance.
LACK OF SLEEP
Poor sleep the night before a competition or consistent bad night sleeps leading up to an event can cause fatigue. Sleep is important because it is the time when actual physical growth occurs and tissue recovery from daily activity takes place. The number of hours needed for rejuvenation is age-dependant.
| AGE | HOURS OF SLEEP NEEDED |
| 9 yrs | 10 1/4 |
| 10-11 yrs | 9 3/4 |
| 12 yrs | 9 1/4 |
| 13+ yrs | 9 |
| 16-20 yrs | 8-9 |
OVERTRAINING
Severe feelings of fatigue can also be the result of overtraining and/or lack of necessary recovery time. The Overload Training Principle applies in sports up to the point when non-adaptational stresses begin. When your body is overwhelmed, it breaks down. It is here that an individual monitoring system is essential. Taking your Basal Heart Rate is the simplest way to evaluate the affects of training. First thing in the morning, before leaving the bed, take your pulse to determine your BHR and record it. Doing this several times a week, particularly on Mondays after time off, will provide an accurate measure of fitness. If you're experiencing overload stresses that your body isn't recovering from (due to a lack of sleep, perhaps) then your BHR will increase noticeably as a result. The immediate remedy is to reduce the work intensity at practice and allow your body to repair itself.
IMPROPER FUEL REPLACEMENT
Like any diverse subject with multiple ingredients, Dr. Applegate stressed the need for moderation in the food diet. Overeating, undereating, and preference eating can cause immediate and long-term problems. Children of all ages need a good diet for many reasons: to supply energy for exercise for other activities, as a source of nutrients for growth and development, and as a framework for future health. Studies show that males continue to grow into their 20's and women can continue to create body fat into their 20's.
Energy equals calories. The body needs calories for energy and it can only come from food intake. Correct fuel provides proper energy. If enough calories aren't provided, then proteins, which should be used for tissue development, are detoured and used as energy replacement.
Daily caloric needs are age and activity dependent. A 4-10 year old needs 36 calories per pound of body weight (1,000-3,000), and a teen needs 1,600 to over 4,000. Teenagers in hard training routines can require up to 6,000 calories per day. Maturation and menstruation are additional factors in the caloric intake equation.
FOOD GROUP SERVINGS
Everyday the body needs:
- 3-4 servings of yogurt/milk and other calcium-rich foods.
- 6-11 servings of bread, cereal, pasta and other grains.
- 5 or more servings of vegetables and fruit.
- 2-4 servings of protein rich foods such as egg, meat, poultry, fish and cooked beans.
CALCIUM requirements from the FDA were increased in '97. It's now recognized that decreased calcium intake over a lifetime leads directly to the onset of osteoporosis. By increasing the calcium intake at younger ages, it's the same as saving for retirement. You'll be better prepared for later life. Estrogen helps calcium get into the bone. Women that have late or delayed menstruation may experience delayed bone development and thus require extra calcium.
GREEN LEAFY VEGETABLES provide fiber and calcium, but the calcium contributions are minimal compared with dairy sources.
GRAINS provide fiber and many other healthful dietary ingredients. Breakfast cereals are excellent sources of fiber contributing to healthy intestinal tracts, particularly when combined with milk.
FRUITS AND VEGETABLES should become your food choice to think of first. They are both high in carbohydrates and fiber. Though the fiber is indigestible, it is highly beneficial in lowering the risk for older age-related diseases, constipation and hemorrhoids. Fiber requirements for ages under 20 is roughly your age + 5 to equal the needed grams per day. Over the age of 20 simply include 25 grams of fiber daily. In addition to providing excellent energy from carbohydrates, fruits and vegetables also supply vitamins, minerals and special phytochemicals needed for growth and health. Always include a variety of these items for good vitamin intake.
PROTEIN is the building block of growth and high in many essential ingredients including Zinc, fiber, vitamin B and more. Dr Applegate's Top 10 list is: 1) Tuna, 2) Lentils and rice, 3) Nonfat yogurt, 4) Clams, 5) Lean beef, 6) Skinless chicken breast, 7) Pinto beans & tortillas, 8) Salmon, 9) Dark turkey meat and 10) Tofu & baked potato.
FAT is a necessary ingredient in any diet. Fat carries flavor and provides energy, but is slow to digest. It can remain in the digestive tract for up to 72 hours after it's eaten. There are 3 types of fat associated with cooking. Saturated fats are the bad ones. They're the ones that hold their shape at room temperature. They do provide pure energy but at the risk of elevated blood cholesterol levels.
Mono-saturated fats, from avocados, olive, canola and peanut oils are healthier for your heart and blood pressure. Polyunsaturated fats are the ones that are more liquid, providing essential fats for skin and the immune system. Walnuts and almonds are good snacks in this category.
VITAMIN & MINERAL SUPPLEMENTS
It is becoming a common practice for consumers to fill in their dietary gaps with supplements. On an occasional replenishment basis this may be useful, but supplements do not provide the complete and necessary chemical interaction, as do real foods.
NUTRITION AT COMPETITION
Good nutritional preparation begins the week before the event. Eat between 2,500 - 4,000 daily calories. This includes about 450+ grams of carbohydrates daily, and 80 grams of proteins daily. As the taper increases the total food intake should be reduced to compensate for reduced exercise. If not, then sluggishness from overeating results.
HIGH CARBO FOODS AT MEETS
There are ways to enjoy the restaurants found near swim meets. Follow these simple rules:
Burger Places:
- Order 2 small burgers instead of one.
- Hold the cheese and mayo.
- Substitute a baked potato for fries.
- Alternatives: grilled chicken, soup, salad, bean-based chili.
Pizza Places:
- Thick or double crust.
- No extra cheese.
- Limit pepperoni and sausage.
- Chose vegetarian & lower fat items like ham and Canadian bacon.
- Alternatives: pasta, salad (watch for high fat dressings).
Mexican Places:
- Soft-shelled and burritos.
- Easy on cheese.
- Bean burritos for increased carbos. (Watch for the effects of "Rafinos").
- Add rice and plain tortillas.
- Substitute salsa for guacamole & sour cream.
PERFECT PRE-RACE MEAL
Stay within your normal eating habits. Don't get talked into or try anything unusual right before your event. Eat 2-4 hours before the race. Have your meal be high in carbos (100-200 grams) and low in fat and protein. These two are too slow to digest and require too much additional blood in the process.
Example: bagel & jam, banana, sport drink, cooked rice or baked potato.
For the athlete that finds they get too nervous to eat properly as their race draws close, they can consider buying Sports Nutrition drinks. Items like Boost or Insure Lite fit the bill perfectly.
FOODS TO TAKE
- Fruit, dried fruit, juices (limited).
- Bagels, bread, low-fat muffins.
- Sport drinks, low-fat energy bars.
If there are more than 2 hours between races take some dairy items such as yogurt, low-fat cheese and crackers.
Try limiting or avoiding these items during and immediately before competition:
- Fatty Foods - Fast foods, ice cream and fries.
- High Protein Foods - Meats, dairy and protein supplements.
FLUIDS
Sweating and dehydration does occur in swim training and racing. There is a school of thought that an additional water loss factor in swimming may be due to the body being in a horizontal position. This may send extra signals to eliminate fluids. The early warning signs of dehydration are:
- Fatigue.
- Loss of appetite.
- Nausea.
- Poor concentration.
- Flushed skin.
- Light-headedness.
- Dark urine.
- Muscle cramps.
The best rule of thumb to follow for ideal hydration levels is to create 4-5 full bladders a day. Water is the cheapest and best source. Just remember to clean the water bottle daily if you use it regularly. Gatorade, PowerAde and All-Sport drinks are excellent sources of carbohydrates and fluids. Studies have shown that carbohydrate fuel does provide immediate contributions in practice. Avoid soda, Kool-aids and fruit juices during practice because they require additional digestive fluids be brought in from elsewhere in the body to break them down.
PERFORMANCE BOOSTERS
There is a long list of items on the current "quick-fix" performance boosters menu; Amino acids, Creatine, Bee Pollen, Caffeine and Baking soda to name a few. None are a sure thing or we'd all already be using it. There are many different factors that combine for the perfect nutrition plan. Sports bars are a convenient way to get the nutrients you need. A bagel with dried fruit helps in a time crunch. Chose something that is low fat and vitamin & vitamin and mineral fortified. Carbohydrate gels go down well. Look for about 25g of carbos and 100g of protein. These are tasty items, and when taken with water, come in handy when you swim many events with no rest time inbetween.
Dr. Applegate did warn about studies on the new Creatine craze. Creatine mono-hydrate, which is already in your muscles and is like adding extra spark plugs to your car, does help create the ability to do more intense exercise. But results in swimmers show that when 20g is consumed for 5 days the advantages are outweighed by an increase of 5-7 pounds of body weight.
The talk was concluded with the following handout:
SWIM MEET FOODS
Here's a list of easy-to-take-along high-carb foods for eating during a day-long swim meet. Use 100-200 calories every hour as a starting point and tailor your selection to your needs.
| Foods | Calories | ||
| Fruit: | |||
| Banana | 120 | ||
| Apple | 80 | ||
| Grapes (1 cup) | 60 | ||
| Melon | 55 | ||
| Peach | 40 | ||
| Pear | 90 | ||
| Orange | 60 | ||
| Low-fat Cookies: | |||
| Fig-bars, 2 | 100 | ||
| Ginger snaps, 3 | 90 | ||
| Raisin-filled biscuits, 1 | 50 | ||
| Vanilla wafers, 5 | 90 | ||
| Dried Fruit (1/4 cup serving): | |||
| Apricots | 80 | ||
| Dates | 125 | ||
| Figs | 120 | ||
| Peaches | 96 | ||
| Pears | 115 | ||
| Prunes | 95 | ||
| Raisins | 110 | ||
| Fruit Leather (1 ounce) | 100 | ||
| Bread, 1 slice | 80 | ||
| Bagel, 1 | 160 | ||
| Baked potato, 1 medium | 140 | ||
| Cooked rice (sweetened 1 tsp. Sugar) | 95 | ||
