Self-Care in Athletes

When we look at athletes we see strong, healthy bodies. What we don’t see is how play and practice affect their bodies. Occasionally an athlete becomes injured and must go through rest and rehab to heal their body, but what most people don’t know is that the daily stress of giving 110% can cause major issues in the long run.

High-level athletes put extreme expectations on their bodies every day. They push themselves to and sometimes past the limit on a regular basis. This is a must when playing amongst the best.

This continual stress put on the body is called microtraumas. Microtraumas occur every day in everyone; however, the extreme stress athletes put on their bodies are more likely to produce deep seeded microtraumas that if left untreated can produce lifelong physical and mental disturbances.

Think of microtraumas as cracks on a road. A freshly paved road (or a young athlete) is smooth and crack free. Overtime, as cars continually drive over it, the roads composition (an athlete’s body) begins to weaken. If the road remains uncared for the weakness turns into cracks and potholes (an injury). Eventually the road will need to be repaved (surgery). If, however, the road is cared for and initial cracks are filled (self-care), it will last much longer.

On the surface, microtraumas are not felt or are injuries that need to be cared for immediately which can make them so harmful. Athletes unaware of what microtraumas are go about their training not thinking about what they are doing to their bodies until they experience pain. Only then do they think about their bodies. Imagine if the athlete understood how daily training affected their body and took care of it 3-4 times a week, 20-30 minutes at a pop. They would be stronger, less injury prone, and recover quicker.

Signs an athlete is developing deep seeded microtraumas:

• Fatiguing faster than normal

• Soreness after most or all training days

• Ongoing or recurring injuries

• General stiffness

• Irritability, moody

• Unfocused

Options for selfcare:

Myofascial Release:  techniques to target pain “bound” by tight fascia. When performed on an injured area, myofascial release therapy liberates bands of scar-like tissues (adhesions) and trigger points to restore function to the affected muscle and joint, which minimizes pain and boosts recovery time.

Yoga: helps become more peaceful and in turn achieve greater focus, and returning the body to its natural state that they could dramatically improve physical capacity.

Meditation and mind work: athletes who perform mediation regularly cope with injuries and pain very proficiently.

My Month at Yogaville

Words are hard to come by when trying to express what a month at Yogaville meant to me.  It was beautiful, simple, mind blowing, insightful, accepting (ok, maybe I found a few words); a place I didn’t just stay at for a month… a place I kindly called home for a month.  I found peace there.  I found my purpose there.  I found a connection to a part of me that I didn’t know was there. 

I took this journey with 8 other people; Lisa, Monica, Gwen, Francesca, Tia, Nancy, Leela.  I love them all for helping me grow.  With a large group you get many different personalities and perspectives, and when you are required to accept them into your life for a month you learn a lot about yourself.  I became close to a few and butted heads with a few, but it is the people I did not relate with that gave me the best insight about myself.  I very easily could have kept my distance and stayed in my bubble of comfort, but after a few days I realized I was missing a chance to grow by building a barrier just because my perspective was different than theirs.  I learned that, even though we may have different viewpoints, it is about respect, and when I am centered in respect I can counter with my viewpoints without being defensive, aka an adult discussion which we don’t see enough of lately.  When I drop my barrier and allow myself to truly listen whether or not my values align with theirs I give myself the opportunity to learn something new. 

The question I get most is, “what did you all do there? Just yoga?”.  Well, yeah, but what most people don’t realize is Yoga is more than your typical yoga class.  It’s a lifestyle that integrates the relationship between your mind, body, and spirit.  I meditated 3 times daily to remain focused on my goal and connect with my Inner Self.  I did a daily physical practice (alternated between yoga class and running) to stay strong in my body.  I read the ancient texts and went to discussions to deepen my understanding of Yoga Philosophy.  I worked (Karma yoga, aka selfless service) 24 hours a week in the kitchen, farm, and guest services to learn to give without expecting anything in return.  Doing this for a month helped me realize that there is more to me than just my body and mind.  I tapped into something deep within me, an energy that is constant, never-changing.  PEACE.  I have never felt as content as I did living in Yogaville. 

Wanna hear something crazy? (if you don’t think I am already, lol).  EVERYONE has this constant, never-changing, peaceful energy within them.  We just cover it up with thoughts, to-do lists, material items, things we are told from a young age are important.  Yes, we need these things to live, but… we can also have this serene sense of contentment as well.  THIS is what I did for a month.

I can hear you already… “I don’t have time to do all that stuff”.  Being home now I don’t either, but I’m slowly making changes to have time for SOME of the practices that I used while at Yogaville.  I am letting go of some of the old to make room for some of the new.  Is it easy?  NO!  But nothing worthwhile is easy.  Yoga Sutra 1.14 states, “Practice(change) becomes firmly grounded when well attended to for a long time, without break, and in all earnestness”.  In other words, change will not happen over night or in a week, it will come with consistency over a long period of time and with enthusiasm. 

Was it hard to come home? YES.  Do I yearn to go back? YES.  But, my path isn’t at an ashram, not yet at least.  I am here to empower others, YOU! my students and clients, to find peace in mind, body, and spirit.

OM SHANTI