Sports Tips and Advice for Female Athletes

It is a well known fact that today Sports is not just limited to good individual performance. Today competitiveness forms an important part of any sport, and maximum performance is demanded off every player, every day of the year. And its due to the same fact that one of the biggest challenges in today’s competitive sports is fatigue. Giving in to fatigue results in the end of a career in sports, and fighting fatigue is the need of the hour.

Fatigue is defined as physical and/or mental exhaustion that can be triggered by stress, medication, overwork, or even mental and physical illness. Fatigue is not an uncommon ailment, and is experienced by everyone sometime or the other. In fact, it is the body’s way of signaling that it needs rest and sleep. Only when fatigue becomes a persistent feeling and goes beyond normal sleepiness, it is a sign of something more serious.

Symptoms of Fatigue

Profound lack of energy, weakness in muscles, slowed-down movements etc are some of the symptoms of fatigue. Persistent fatigue causes lack of mental clarity, difficulty in concentrating, and in some cases memory loss. If severe pain, headaches, vomiting, inability to sweat etc accompany fatigue, then for a sportsperson it is a sign of need to take a break immediately.

Causes of Fatigue

• Inadequate rest, improper diet, stress at work and home, poor physical conditioning, etc are common causes of fatigue.
• Heart disease, low blood pressure, diabetes, end-stage renal disease, iron-deficiency anemia, narcolepsy, and cancer can cause long-term fatigue symptoms.
• Viral and bacterial infections can also trigger temporary exhaustion. In addition, mental disorders such as depression also cause fatigue.
• A number of medications, including antihistamines, antibiotics, and blood pressure medications, may cause drowsiness as a side-effect and thus induce a feeling of fatigue.
• Extreme fatigue which continues for over six months is characterized by flu-like symptoms such as swollen lymph nodes, sore throat, and muscle weakness and/or pain may indicate a diagnosis of chronic fatigue syndrome.
• Chronic fatigue syndrome is a debilitating illness that causes overwhelming exhaustion and a series of neurological and immunological symptoms.

Fighting Fatigue

Chronic or acute fatigue usually requires professional help. However, if the fatigue is due to inadequate rest, improper diet, or stress and anxiety, the following precautions can help fight fatigue:

• Proper rest is must, which needs healthy sleep patterns. Always have a pre-decided sleep schedule Healthy environment is also important for good sleep. Getting plenty of sleep prior to a big match is a must for sportswomen.
• One should also eat regular balanced meals throughout the day. Athletes should avoid consuming large meals before matches.
• Drinking plenty of water mixed with Gatorade or fruit juice prior to and throughout the match, hydrating at least two hours before the match, and avoiding alcohol and caffeine are other ways to prevent fatigue.
• Fatigue that is caused by stress can be reduced by a number of relaxation therapies and techniques like massage, yoga, aromatherapy, hydrotherapy, progressive relaxation exercises, meditation, and guided imagery. Some may also benefit from counseling or psychotherapy sessions.
• Healthcare providers recommend the use of essential oils to stimulate the nervous system and thus reduce fatigue. These oils are usually added to bathwater or massaged on the skin. Citrus oils such as lemon, orange, grapefruit, and lime are some examples.
• Circulatory stimulants like some herbal remedies can also offset symptoms of fatigue.
• Breathing exercises can improve respiratory function and relieve stress and fatigue that are caused by shallow breathing.
• Sometimes colour therapy is used to relieve fatigue. Red promotes energy, empowerment, and stimulation. Physically, this therapy is considered to improve circulation and stimulate red blood cell production.