|
|
 Featured Player of the week: |
 |
Spartacus 2000 welcomes new player Stavro Zindros. Good luck!!!
|
Schedule: |
Saturday Morning
Game at Hangar
Map
Tuesday
Practice
19.30-21.00
Map
Thursday
Practice
19.30-21.00
Map |
Tryouts: |
Spartacus
2000 is presently looking for skilled and committed players to
join the roster. These players should possess the skills, ambition,
attitude and committment to play at the Rep level. Please contact
the headcoach or the club manager to arrange the tryout. |
Contacts: |
|
"Side Stiches" or Side Cramps
Many of the parents have raised the concern in regards of their child’s “side stitch” which often happens when running, walking or playing any active type of sports: soccer, basketball, volleyball, etc.
What is "Side Stitch"?
 A side stitch is caused by stretching the ligaments that attach your liver to your diaphragm. Humans breathe out once for every two steps.
More than 70 percent of humans breath out when their left foot hits the ground, while 30 percent breathe out when their right foot hits the ground.
Those who breathe out when their right foot hits the ground are the ones most likely to suffer side stitches because the force of the right foot strike causes the liver to go down when their diaphragm goes up during breathing out, which produce referred pain up through the nerves of the diaphragm.
The pain also may be caused by contraction of the liver or spleen, which squeeze extra oxygen-carrying red blood cells into the circulation. Although there does not appear to be much muscle in the capsule of the spleen, there is direct & indirect evidence that its size does change with exercise. This auto transfusion increases exercise capacity but the associated pain may be severe, relieved only by rest.
What do to in case your child gets the "side stitch" or side cramps
When your child gets a side stitch, let him or her stop running immediately, reach his fingers into the right side of his belly and push his liver up. And breathe out with his lips pursed at the same time. Then the child can resume running without feeling any pain.
Some other ways to alleviate the pain of a side stitch include:
- Time your eating.
Having food in your stomach during a workout may increase cramping by creating more force on the ligaments (avoid eating one to two hours before a workout).
- Stretching may prevent or relieve a cramp.
Raise your right arm straight up and lean toward the left. Hold for 30 seconds, release, then stretch the other side.
- Slow down your pace until pain lessens.
- Breathe deep to stretch the diaphragm.
To prevent a side stitch, take even, deep breaths while running. Shallow breathing tends to increase the risk of cramping because the diaphragm is always slightly raised and never lowers far enough to allow the ligaments to relax. When this happens the diaphragm becomes stressed and a spasm or "stitch" is more likely.
- Drink before exercise; dehydration can increase muscle cramps.
- Massage or press on the area with pain.
Bend forward to stretch the diaphragm and ease the pain.
If you do suffer from a cramp that doesn't go away in a few minutes, try to slightly slow down your pace and take longer breaths. This will allow more oxygen to reach your system and once the cramp fades away, you can pick up your pace and intensity again. • Diet and nutrition in soccer
• Importance
of proper nutrition and regular physical exercises for kids
• Five ways to avoid injuries in soccer |
