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Soreness, Injury, Fatigue, Illness

LFSC Injury/Illness Recovery Plan

GOALS

1                 create a TEAM approach to injury and illness rehab or recovery

2                 foster a “Pre-hab” approach to training to lessen odds of injury

3                 build on LFSC strength training/dryland programs and expertise

4                 monitor athlete’s progress toward a return to full training and competition

5                  engage parents in monitoring both plan and progress

PRINCIPLES

1                 all training and performance must be rooted in good general health, sound structural integrity and positive mental health

2                 compromised health leads to lowered training and performance capacities

3                 a TEAM approach involving athletes, coaches, parents and medical professionals will lead to better recovery process and lower incidence of future illness/ injury

4                 periodic assessment and evaluation of recovery progress is key to full recovery

5                 pre-season health and injury screening will lead to lower incidence of injury

THE SORENESS INJURY FATIGUE ILLNESS (SIFI) PLAN

1                 SORENESS

a.        Is soreness due to normal training stressors?

b.       Is soreness due to poor attendance (no adaptation)?

c.        Is soreness due to general overuse from multiple activities?

2                 INJURY

a.        Is this actual physical trauma (joint, cuts, bruises. e.g.)?

b.       Is this a Dr. Mom or Dr Doctor referral?

3                 FATIGUE

a.        Is this injury/ illness due to normal training stressors?

b.       Is this injury/ illness due to lack of sleep?

4                 ILLNESS

a.        Is this a common or serious illness?

b.       Is this a Dr. Mom or Dr Doctor referral?

5                 ACTION

a.        RESET SHORT TERM TRAINING and PERFORMANCE GOALS!

b.       Reset longer term goals as appropriate

c.        Review pre-season screenings and assessments

TEAM ACTION PLAN FOR RECOVERY

1                 SORENESS: generally a short term problem

a.        Lowered intensity (volume, frequency, effort, e.g.)

b.       Avoidance of specific triggers

2                 INJURY: specific trauma or longer-term soreness

a.        Refer to medical professional (most responsible course)

b.       Engage parents

c.        Avoid longer term problems

d.       Avoid continued training without modification(s)

e.        NO COMPETITION!

f.         Re-set medium term (seasonal) goals

3                 FATIGUE: general lack or energy or overall drive

a.       If due to normal training stressors reduce training intensity (volume, frequency, effort, e.g.) for 1-3 days

b.       If due to lack of sleep counsel athlete on time management, educate athlete about the need for adequate sleep, engage parents

4                 ILLNESS

a.       Is this a Dr. Mom or Dr Doctor referral?

b.       Follow appropriate guidance

5                 FOLLOW-UP

a.       General – follow-up on a 3, 5, 10-day schedule

b.       Follow instructions from a medical professional

LFSC RECOVERY/REHAB OPTIONS

1                 Options

a.        Rehab w/ medical professional off-site

b.       Rehab w/ LFSC using medical professional plan

c.        Rehab w/ LFSC program

2                 Regular assessment and progress monitoring

3                 Review training and performance goals

4                 Reset goals as needed

a.        After 5 days Short Term goals need to be reset

b.       After 15 days Seasonal goals need to be reset

c.        After 30 days Medium/ Long Term goals need to be reset

SUGGESTIONS FOR SWIMMERS

1                 Soreness and tiredness are a natural part of physical training. It is important to recognize when to “push through” and when to seek medical attention.

2                 Illness and injury are not inevitable but unfortunately, occur. It is rare for anyone to navigate a season or career without setback from either.

3                 Commit to a return to full training through appropriate action.

4                 Understand that you may need to re-set your goals with Coach Michael.