ForEliteAtheletes toFunRunners
References
Jones, G., Hanton, S., & Swain, A. (1994). Intensity
and interpretation of anxiety symptoms in elite
and non-elite sports performers. Personality and
Individual Differences, 17(5), 657–663.
.
org/10.1016/0191-8869(94)90138-4
Kellmann, M. (2010). Preventing overtraining in
athletes in high-intensity sports and stress/recovery
monitoring. Scandinavian Journal of Medicine
& Science in Sports, 20(s2), 95–102.
.
org/10.1111/j.1600-0838.2010.01192.x
Kellmann, M., & Kallus, K. W. (Konrad W. (2001).
Recovery-stress questionnaire for athletes : user
manual. Human Kinetics. Retrieved from https://
books.google.co.uk/books? hl=en&lr=&id=tyY-
BWi0pc68C&oi=fnd&pg=PR9&dq=Kellman-
n+M,+Kallus+KW.+The+Recovery–Stress+Ques-
tionnaire+for+Athletes%3B+user+manual.+Cham-
paign,+IL:+Human+Kinetics,+2001.&ots=JT-
0D5Wd8lF&sig=dCzlzKYFT0QspWxEab5owhT3t-
gE#v=onepageStress+Questionnaire+for+Ath-
letes%3B+user+manual.+Champaign,+IL:+Hu-
man+Kinetics,+2001.&ots=JT0D5Wd8lF&sig=dC-
zlzKYFT0QspWxEab5owhT3tgE#v=onepage
It is all around us and it comes in all shapes and
forms. We are exposed to it from our environment, that
can be: TV, radio, work, our families, personal goals,
our thoughts and our worries, which revert to anxiety,
anger, fear, guilt and loneliness.
Regrettably, they can have several persecutions to our
health. It can play a part in problems like: elevated
adrenaline, high blood pressure, headaches, elevated
cortisol, increased glucose production, coronary
artery disease, type 2 diabetes, depression, anxiety…
When we are confronted with “stressful” situations
the endocrine system (glands that secrete hormones)
release stress hormones (cortisol, epinephrine
(Adrenaline) and norepinephrine (Noradrenaline)) to
the blood stream and our sympathetic nervous system
is activated. The heart accelerates, blood vessels
constrict, and blood pressure raises. The body is now
on high alert, if the stress is constant it can become
chronic and causes the immune system to shut down,
the inflammation is increased, white blood cells are
decreased and viral defences are reduced in the body
and therefore more susceptible for disease.
Stress and anxiety symptoms in elite and non-elite
sports performers researched by Jones, Hanton, &
Swain, in 1994 showed that elite groups were less
exposed to symptoms of anxiety possibly because
they were subjected to a high skill level of training as
individuals, therefore were more prepared physically
and mentally compared to the non-elite group. This
does not mean that everyone has to be ELITE, it simply
means that one must have some precaution, some
basic guide lines of training to follow to reassure the
mind and reduce the risk of injury which equals stress.
When you have physical goals that you want to
achieve, whether it be obstacle course running,
swimming, cycling etc.. one must have a plan. An
exercise and a recovery plan. Most of us have had an
injury at some point. It’s so frustrating… and then the
“stress” begins.
Be smart and find a program.
Start gradually, don’t over train, have rest days, eat
well (stay off fast foods), use a foam roller and stretch
after.
Kellmann, in 2010 Mentioned on his research how
important recovery is “Coaches and athletes need
to be educated about the importance of optimal
recovery and its potential impact on performance
(Kellmann & Kallus, 2001) have established a list of
general recovery features. The key defining features
are:
• Recovery is a process in time and is dependent on
the type of and duration of stress.
• Recovery depends on a reduction of stress, a
change of stress, or a break from stress.
• Recovery is specific to the individual and depends
on individual appraisal.
• Recovery can be passive, active, or pro-active.
• Recovery is closely tied to situational conditions.
The avoidance of overtraining and the achievement
of optimal performance can only be realised when
athletes are able to recover and optimally balance
training stress and subsequent recovery. “
Be smart and play it safe.
It is not all about high intensity.
Have some fun
, create
new friends, build on strong relationships, regain the
joy of doing exercise
.
Exercising regularly
, at least
2 to 3 times a week.
Get enough sleep
and recover
between workouts.
Drink lots of water
. Try your best
to
eat healthily
with no/decreased sugars and fats.
Remember,
we are what we eat
. Have some “ME”
time so you can gather your thoughts.
There are some online tools to help you recognise
stress, take the test and see for yourself your risk
levels.
/
As an Osteopath practitioner at Sports Care
Revolution, my job is to not only help you with the
injury you come in with, but encourage you to never
give up, live a healthy life style and fight for your
goals, however hard you think they may be. Thereby
working with the body mind and soul.
I will leave you with a quote that I keep close to my
heart which keeps me focused.
“Whether you think you can, or you think
you can’t, you’re right.”
Henry Ford
HEALTH : STRESS
ask the expert
Stress and how it affects
your body AND mind?
S-T-R-E-S-S.
It’s a common word
used widely amongst
the population.
obstaclemudrunner.co.uk
38
Dan Fernandes,
(DO, M. Ost)
Sports Care Revolution
@sportscarerev
