5 TIPS TO STAYING HEALTHY DURING THE OPEN WITH JOSEPH TRAMBULO!

By: Cristini Athletics 

5 Tips to Keep You Healthy During The Open

The 2016 Crossfit Open is around the corner and all that hard work you put in the gym will be put to the test. The Crossfit Open is like the playoffs for crossfitters. The Open is a fun time to “Prove Your Fitness” against athletes from all around the world.

Just like playoff season in other sports, Open season is where you are pushing your performance to the limit every week with every WOD. It is easy with the excitement, the competition, the adrenaline rush to push through aches and pains when it matters the most.

To make sure you stay healthy throughout the Open and the Games follow these tips:

1. Warm up: It is easy to get caught up in the excitement of participating in the Open. On the day you do your WOD take 15-20 minutes to make sure that your mind and body are ready to compete. Here are some of the things you can do to get ready for your event:
   1. Short light cardio work:   Get that blood moving! Do some light cardio work to get the blood flowing, your nervous system primed and your heart ready to go. A light 5 minute warm up with light running, rowing, airdyne will do the trick!
   2. Breathe: The anticipation to complete is exciting and can get the butterflies and the adrenaline pumping before you begin. It is normal to feel muscle tightness, short and rapid breathing, everything around you moving faster. Do what elite athletes do. Take 5 deep breaths inhaling and exhaling as slow and as deep as you can. This will calm your body, your mind and help get you in the zone to compete. Repeat as necessary.
   3. Soft tissue release: Taking 2-5 minutes with a foam roller or lacrosse ball will help to increase circulation within muscle tissues and helps to break down adhesions which can cause pain and impair your performance. For some ideas check out https://www.instagram.com/joesportstherapy
      1. Stretching/Mobility: I’ll keep it simple. If you want to perform well, you have to move well. Take 5-10 minutes to stretch and mobilize your shoulders, upper back, low back, hips and ankles so you will move like a champ in your event. For some ideas check out https://www.instagram.com/joesportstherapy
   4. Go through the motions: If time and your venue allows for it go through the motions of your event before you actually compete. This will make your mind and your body familiar with your surroundings and help you focus better in your event.. Walk through the venue, do a few easy reps. Now you are ready to go.
   5. Stay moving: Your body is ready to go! However, depending on your venue, you might have to wait until you perform your event which could cause your body and your mind to cool down. Stay moving by jumping in place, doing push ups, singing anything to keep yourself loose and relaxed.
2. Good technique: You are pushing your strength and endurance to the limit in the Open.   Keeping good technique is essential to ensure that you are making efficient use of your energy during your event. More importantly, keeping good technique will reduce the chance for injury so you can continue to compete for the next event and beyond.
3. Listen to your body: If you have been training for some time you know the difference between soreness and pain. If your muscles are sore just make sure you continue to use good technique and recover well. If you feel pain it is best to pause and modify the WOD (talk to your coach) or stop your event and get it checked out.
4. Relax: Athletes perform well when they are relaxed. Now this doesn’t mean you have to sit in a lotus position like a monk. I refer to a state of mind where you are engaged and intense but not Athletes who experience the “zone” in competition report some of their best performances. Everyone is different so choose what works for you and make it part of your competition preparation.

5. Recover, Recover, Recover: Each week you are pushing your limits and you will be mentally and physically depleted. To compete well for the following week here are some tips on recovery that can help:
   1. Hydration: This should be obvious but this point gets frequently overlooked.   Water is the foundation of our body’s tissues. All of the metabolic processes in our bodies require an adequate amount of water to occur. This is especially important as your body is trying to recover by attempting to repair tissue and eliminate waste products. Don’t forget to drink your water.
   2. Self soft tissue release: Your muscles after a competition will be sore, achy and painful. Doing some soft tissue release with a foam roller or lacrosse ball 1-2 times a day for 5-10 minutes will make a world of difference in your recovery. You will be able to flush away waste products stored in your muscles, break scar tissues and adhesions and allow your body to recover faster for your next event.
   3. See your health professional: A good thing is to see your health professional who can help you to release tight muscles, realign and mobilize stiff joints and restore balance in your body which will accelerate your recovery.
   4. Ice Baths: Ice baths are a popular among athletes to help them recover from their events. If you are not able to tolerate and ice bath a cold shower does have some benefit as well.
      1. Check out this runner’s world article on Ice Baths.
      2. http://www.runnersworld.com/health/the-benefits-of-ice-baths-for-runners
   5. Sleep: is the most important time to recover. Adequate levels of sleep help to provide mental health, hormonal balance, and muscular recovery. You need to get enough sleep, which is between seven to ten hours for most athletes. Everyone has individual needs based on their lifestyle, workouts, and genetic makeup.
      1. Hours slept before twelve at night are proven to be more effective than those slept after.
      2. Sleep in the most natural setting possible, with minimal to no artificial lights.
      3. For more information on getting best rest possible and other tips click: https://www.sport-fitness-advisor.com/health-benefits-of-running.html 
      4. Wakeup with the sun if possible.
         1. Fresh air and cooler temperatures help to improve the quality of sleep.
6. Nutrition: Your body will need the right building blocks for a   successful recovery. Check out Jordana Romany’s tips to get you nutrition on the right track.  http://cristiniprogramming.com/2016/02/eating-for-the-open

Joseph Trambulo, PT is a registered physiotherapist who works with professional, amateur, and recreational athletes. He specializes in restoring functional movement for performance.   His integrated approach takes the best of many systems to diagnose the source of your pain or performance issue to quickly set you up for success. Joseph consults with clients at Crossfit Markham and Reebok Crossfit East Woodbridge.

To contact Joseph call 647-299-0195 or email [email protected]

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https://www.facebook.com/movementpt7

On twitter: @joesporttherapy

On Instagram: @joesportstherapy