sports nutrition for older athletes
my age is 47 years old and i play soccer regularly. but lately after a soccer game i feel a little pain on my upper back, near or below the neck area. i have enquired with soccer mates about this and they advice me to have nutrition or supplements. Any advice why this pain occurs and what i should do to prevent it ?
congratulations on being so active.
It is all but impossible to give any advice on the origin of your pain without doing any assessment. You describe it as a 'little' pain; it seems to me that it has not yet stopped you from playing soccer.
Whenever there is pain, the obvious recommendation is to go and see a physician. One thing you can to in the meantime is observe how you move. Upper back pain can often be caused by a chronic tightening of the upper trapezius. It may be worth noticing whether it's get better when you ice it.
As far as nutrition and supplements are concerned, it is very kind of you soccer mates to offer advice but I would go and see a licensed nutritionist who can analyze our current diet and make appropriate recommendations. Keep in mind that medications (if you take any) can interfere with absorption of vitamin and minerals, and this is better left to the experts.
I hope you will be free of pain soon and wll continue to enjoy many games of soccer.
If your nutrition is in order, I would see a physician/physical therapist and/or massage therapist before I would start a supplement regiment. Could be something simple like Karin stated, (especially as you stated "a little" pain).
As far nutrition, I am generally an advocate for the American Dietetics Association's Food Guide Pyramid, even for older athletes. Just make sure you're eating enough to meet your energy needs. Selective supplementation, absent the recommendation of a qualified nutritionist, is not something I generally recommend. I do think that taking a broad spectrum multi-vitamin/mineral supplement once day with a meal is a good idea.
Take care. Good luck.
It is great you are so active; keep up the good work.
About the pain, I would see a doctor about it, to rule out any underlying condition. I hope all the running has not started to compress your spine. Ice or heat may help in the meantime. Rest, ice, compression, and elevation may also help until you get this checked out.
About supplements, you will want to speak with a Registered Dietitian.
I also believe that you will want to assess your running style; you may be tightening that painful area and it has caught up with you.
Please be sure to eat a balanced diet with enough water intake.
No worries, just nip this in the bud.
I'm not sure that one has to do with the other.
Pain in your upper back and or neck area is physical
I suggest consulting with your doctor
Your issue with your back must be checked by a doctor if it continues. As far as supplements and nutrition goes, are any of your teammates a registered nutritionist or dietitian? If not, I would be more careful what type of supplements they are suggesting for you to take. There are thousands of supplements out there and you have to be careful which ones you are going to choose, how much dosage and for what purpose.
I hope that this helps.
It seems to me that the pain in your upper back may not be related to soccer, since you have been doing this regularly. Even if it were, supplements are probably not a dependent variable to consider.
I would investigate what other things you are doing that have recently changed, such as: ergonomics, mental stress, reading position etc. If in fact you are causing some stress in your trapezius it may be related to other environmental factors and not soccer. Are you holding your arms up and scrunching your shoulders? Are you rolling your shoulders forward while sitting at the computer? Be a detective. Use a ball dropped in a sock against the wall to loosen up the muscle tension. Upper back discomfort is not an uncommon phenomena.
4real...kudos for the activeness, you can take other choices but you use your love of the game that's important cause you will continue if you remain healthy.
Energy supps may offer some boost in play and delay some soreness from your activity but wouldn't go crazy on the recovery end. Make sure you really warm up you UPPER body b4 play since your core & legs adapt more as you play.
Warm Ups: try
1. neck rotation w/slow circular motion, allowing the head to roll steadily through a full circular range of motion left & right several times
2. w/elbows raised level w/shoulders, pull thumbs in 2 arm pits & keep them there. (keep elbows level & thumbs tucked)...from a neutral head position squeeze you traps up into the back of your head (head should fit in like socket w/pressure) hold for 8-12 sec then relax shoulders while maintaining elbows & thumb position (20-30 will do just fine)
3. try functional stretches like Y / T / W / L
4. big arm rotations forward & backward
- try cat pose (on all 4's arching & sinking your spine in a stedy stretching motion)
- jumping jacks and split jacks are good here also (good motion though out entire upper framework.
Try em...just suggestions as I do not know your present health condition...