Useful Tips for Sports Fitness

Being physically fit and at your best is something every active sportsperson desires throughout their sporting career. However, sickness due to poor nutrition or other preventable ailments could sideline even the best athlete. The following sport fitness tips will help keep you in the game at your best performance level.

Do Your Training on a Daily Basis.

A common mistake done by many athletes is training only when one has an upcoming sporting event. There should be no downtime regarding fitness in the off-season. For you to maintain consistent fitness, you need to adopt a serious training/fitness regimen. Aside from keeping you mentally fit, your body will be able to maintain its conditioning and its higher immune and metabolism levels.

Be engaged in a specific sport or two.

For you to realize real fitness, try focusing hard on one or two active sports.  Being a master in a given sport, say football, gives you the chance to focus all your attention on it and therefore enable you to perfect your skills and fitness level to that specific sports. However, different sports utilize different muscles and body movements. Being active in more than one sport can have a positive effect on your overall health and physical condition.

Eating well.

Quality sports fitness can only be achieved through proper diet. Certain foods are often recommended at some point for anyone involved in sports. Likewise, there are some foods that you need to shun as an athlete. For example, taking a heavy meal prior to engaging in a sport is discouraged. Taking a balanced diet regularly greatly improves your performance in sports. If you find yourself lacking the necessary energy for a certain sport, it may be advisable to take approved food supplements to boost your daily diet. Also, you may want to visit your professional Sports Doctor to ensure your diet and eating habits are best attuned to your specific sport and fitness goals.

Do regular stretching exercises.

Consistency in stretching is a key factor to maintaining proper sports fitness. Every time you go out to engage in your favorite sport, ensure you do some stretching as this helps stimulate your muscles and nerves before the game starts. This way, your body gets the flexibility needed making you perform well in the sport. You may also avoid picking up certain injuries while playing the game.

Have enough rest.

Resting properly is vitally important to recovering lost energy and rebuilding muscles.  It also boosts your conditioning to a great extent. Always find some time to have enough sleep be it at night or during the day. Regardless if you have a big game the next morning or not, try to get your Zs.

In conclusion, have some consistency in terms of your sporting diet and conditioning. Also, have regular check-ups with your sports doctor to rule out any ailments that may threaten your sporting or fitness goals.

Live Life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Exercise and working out - Three Things you need to know about Recovery Process.

For an elite athlete, having a workout schedule is something that one cannot afford to miss on. A key aspect of any workout program is a sensible recovery process. You need to make a deliberate effort to recover every time you work out to help ensure the best results. Over time, a good recovery routine helps you see results faster, and can help ease the pain or tightness after your workouts - making them more enjoyable and sustainable.

To help maximize your workout and exercise, here are 3 fundamental things you need to know about the recovery process.

1.     It requires dedication to recover.

Dedication is the driving force for anyone determined to achieve physical fitness. The same applies to the recovery process after a workout.  Having the discipline to stay on course consistently with your recoveries is critically important to your overall fitness. You don't need to forego a night out with friends because you had a hard leg workout in the morning. Just ensure that you set some time aside for your recovery routine. 

2.     You require the necessary fuel to recover.

Exercise and working out normally drains us of our energy. For one to recover from the energy deficit, proper eating is crucial. Taking food that is balanced in carbohydrates, proteins and fats will see you through the recovery process. Additionally, ensure you are eating enough food. Many athletes often overlook the fact that recover demands fuel.  For you as an athlete to realize optimal recovery, you need to avoid eating too much or too little and just take what is enough for your body and your fitness goals.

3.     Recovery process varies.

Last but not the least, recovery is not constant and hence will vary. For example, what you’ve been doing in a certain month in order to recover will not necessary give similar results in the next or upcoming months. The reason behind this is the circumstances in which you are doing your workout and exercise can vary. Workout routines can "routinely" vary, so modify your recovery routines accordingly.

Having gone through the above 3 fundamental aspects of recovery process, hopefully you realize their importance to help you to maximize your workout and help reach your fitness goals.

Live Life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Sports Medicine Tips: Hot vs Cold Therapy

Sports medicine practitioners most frequently receive clients with all manner of injuries related to sports or following an active lifestyle. Many of these are common orthopedic injuries. Treatment for such injuries is often treated through cold or hot therapy. The two are different and therefore it’s vital to know which injuries can be treated by each.


Hot therapy.


Also referred to as thermotherapy, this method can treat many ailments. Heat is used to make the blood vessels dilate and open. This way, the soft and skeletal muscle tissues are able to relax with the increased flow of vital fluid through the blood vessels. In addition, there is an increased supply of oxygen to the injured part bringing about healing more quickly. Better still, the dilated blood vessels provide an outlet for the damaged cells as the wound heals. The ideal injuries that can be treated using heat can include chronic pain and one or two days old wounds. Caution should be exercised when using heat therapy since leaving the compress on the skin for a long time can result in skin burns.


Cold therapy.

As the name suggests, cold therapy simply means using a cold compress to treat various orthopedic injuries. Also known as cryotherapy, this method works on the premise that when a cold compress is applied on an injury, blood vessels constrict to encourage healing. Naturally, when one gets hurt, the body immediately initiates the healing process. Normally, blood is rushed to injured areas to provide oxygen and necessary nutrients. In addition, the immune system is triggered to send white blood cells to fight the wounded cells. In the process, swelling happens which can bring about pain and difficulties in moving the injured part. This is where cold therapy can help ease the pain and slow down swelling. Take care to not keep the cold compress directly on the skin.


Choosing to DIY or to see a doctor as far as sports injuries are concerned hinges on the injury's severity. If the situation is completely out of hand such that functionality of the injured part is hindered, that may be a pointer towards seeking assistance from a professional sports medicine doctor. Where the wound takes longer to heal, it is also advisable to seek medical attention.


In conclusion, with many injuries, seek the attention of your medical care specialist. For pronounced orthopedic injuries see a sports medicine doctor. However, if you prefer doing it yourself, be sure when it’s appropriate to employ either cold or hot therapy.

Remember to live life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Tips To Set a Healthy Living Routine

Setting a healthy routine that you follow every day is a sure way to help you live a healthy lifestyle for the long-term. It is not easy to set a routine and stick by it. However, setting it and having the determination to follow it will help your health in countless ways. Here are a few tips to get you started:

Take Your meals at the right time

One of the biggest challenges when it comes to creating healthy habits around a business schedule is taking a breakfast. Some people find it hard to prepare and take a simple breakfast because of the strict timelines of school, work or family obligations. Many shift workers prefer ignoring breakfast or taking breakfast at work. Although a quick solution, a purchased breakfast at work or on the road may not be the most healthy option. To ensure that you have your own home-made healthy breakfast, prepare it the night before work. This also applies to lunch. Good nutrition takes time and thought. Don't skimp on healthy quality.

Walk or exercise straight after going home or before work.

Exercising is important for optimal health. However, for many people creating healthy living habits around work can be challenging. This is because sometimes you will find yourself working late, which can throw off your personal schedule. However, if you are a person who loves exercising and is concerned about his or her lifestyle, you will always find time to exercise. Make it a priority.

Ensure you get a good sleep 7-9 hours a day is optimal.

Sleep is vital to any individual whether you are a super mom or not. Without adequate sleep, you will not perform at your optimal levels throughout the day. Therefore, ensure that you get enough sleep. At least 7-9 hours a day is adequate. If you are working night shift and sleep during the day, block-out blinds are fantastic for shutting out the light, so turn your days into nights.

Stay hydrated; carry a water bottle with you.

Staying hydrated is essential for optimal body functions. Drinking water not only helps in keeping your body hydrated but keeps you alert and gives your body the fuel it requires to perform your daily tasks. Therefore, if there is no water at your workplace or you have concerns about the water provided at work, always carry your own water bottle.

When it comes to healthy living, there are no excuses. Just plan your time well, know what to eat and what to avoid, practice healthy living habits and everything will tend to fall into place. 

Remember to live life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.