Wrestling Health

Wrestling Health

Find information on nutrition & weight management, injuries, concussions, and illness policies.

Nutrition & Weight Management

The simple truth is; a well-hydrated and properly fueled wrestler is more likely to be stronger, faster, mentally sharper, and able to recover better throughout training and competition than a wrestler who is dehydrated or under-fueled.

At Chisago Lakes, we want to focus on that truth and help our wrestlers and their families make it a part of their experience. When we do that, the practices of restricting water and food intake, in order to “make weight,” will not spread in our program.

Benefits of Proper Hydration

Maintains Strength and Power
- Muscles need adequate water to function efficiently.
  - Even mild dehydration can reduce strength, power output, and endurance.
Improves Mental Focus
- Hydrated athletes react faster and make better decisions.
  - Concentration and awareness are critical in wrestling situations.
Reduces Fatigue
- Dehydration causes the heart to work harder, leading to earlier exhaustion.
  - Wrestlers who stay hydrated often maintain a higher pace throughout their matches.
Prevents Muscle Cramps
- Adequate fluids and electrolytes help muscles contract and relax properly.

Benefits of Proper Nutrition

Provides Energy
- Carbohydrates are the body’s preferred fuel source during competition.
- Proper pre-match meals and snacks help maintain energy levels throughout the day.
Sustains Endurance
- Wrestling tournaments may require multiple matches over several hours.
- Good nutrition helps wrestlers maintain performance from the first match to the last.
Supports Muscle Function
- Protein helps maintain muscle tissue and aids recovery between matches.
Improves Recovery Between Matches
- Eating small amounts of easily digested carbohydrates and protein can help restore energy and reduce fatigue.
Maintains Mental Sharpness
- Low blood sugar can lead to sluggish thinking and slower reaction times.
- Proper fueling helps wrestlers stay focused and competitive.

Tips for practice days

Drink a minimum of 160oz / 5qts of water daily
Wear only shorts and t-shirts for practice to reduce over sweating
- This also makes for a better practice experience for you and your partner
Maintain adequate protein intake
Eliminate processed foods, sweets, soft drinks, and energy drinks
Create only a modest calorie deficit
Aim for gradual weight loss (often about 1–2 pounds per week during a weight-management phase)

Tips for competition days

Before Competition
- If competition is in the afternoon or evening
  - Eat a balanced meal 2–4 hours before wrestling.
  - Include carbohydrates, lean protein, and fluids.
    - Examples: oatmeal with fruit, turkey sandwich, yogurt, rice with chicken.
Immediately after weigh-ins
- Drink 1qt or water
- Eat a small meal that includes fast digestible carbohydrates
  - Examples: banana, single orange, handful of grapes, Honey or real maple syrup (not Mrs. Butterworth), Bagel with cream cheese
Between Matches
- Drink water regularly
- Eat light, easily digestible snacks such as:
  - Bananas
  - Applesauce
  - Pretzels
  - Granola bars
  - Bagels
  - Sports drinks (if competing for several hours)
- Avoid Soft Drinks and Energy drinks
- Avoid processed foods and sweets
After Competition
- Rehydrate with water and electrolytes.
- Eat a meal containing protein and carbohydrates within 1–2 hours.

Injuries

Wrestling is a sport where injuries happen often. New and/or young athletes to the sport often experience aches and pains and mistake them for injuries. Experienced athletes sometimes have a tendency to downplay an injury for fear of not being allowed to participate, often resulting in more severe injury.

We are operating at a time where the school district has been unable to hire a certified athletic trainer and although our Wrestling Coaches have seen many different injuries over the years, we are not medical professionals. When a coach becomes aware of a potential injury, every attempt will be made to assess, within our experience, the severity of the issue and we reserve the right to require further medical evaluation.

We will always prioritize athlete safety over participation when a potential injury is observed or when an athlete removes themselves from practice or competition on a frequent basis. All incidents will be reported to the athletic director, and the athlete may not return until they have been evaluated, treated, and medically cleared in writing by qualified medical personnel.

Injured wrestlers are expected to report to practice for monitoring and to focus practice time on injury rehab so as to return to full participation as soon as possible.

Concussions

A concussion is a type of traumatic brain injury caused by a blow, bump, or jolt to the head or body that causes the brain to move rapidly inside the skull. In high school athletics, concussions are a major concern because teenagers’ brains are still developing, and returning too soon can increase the risk of long-term problems.

A second concussion before the brain fully heals can lead to severe brain swelling and, although rare, can be fatal. This is why immediate removal and medical clearance are critical for high school athletes.

MSHSL requires that all coaches complete the “Concussion in Student Athletes Course.” Many have also completed the CDC’s “Head’s Up” concussion Program.

Whether in practice or in competition, if a coach, trainer, or official observes an event which could result in a concussion, or the athlete themselves reports such an event, the following steps will be immediately taken.

Remove the athlete from play immediately.
Do not allow same-day return to competition.
Have the athlete evaluated by a healthcare professional trained in concussion management.
Monitor for specific symptoms closely over the next 24–48 hours
If any of the specific symptoms are experienced – place athlete in the team’s “concussion return to wrestle protocol”

Illness Prevention

The Wrestling season occurs during the peak of the cold and flu season. Wrestlers also have to deal with highly contagious fungi/bacterial issues unique to the sport such as ring worm and impetigo. Everyone needs to do their part in preventing the spread of these illnesses and here are a few things we do;

Keep personal items out of the wrestling room during practices. Only the clothes they will practice in, head gear and shoes, and a water bottle are allowed. Everything else, including cell phones should be stored in their locker in the locker room.
Wrestlers will be checked for skin infections before every practice and competition.
Mats are sanitized after every High School and Youth practice.
Waste baskets for body fluids are moved to the four outer corners of the wrestling room to minimize contamination of the entry way and gathering spaces.
Only coaches and managers are allowed to go into the team cabinet or first aid kits: absolutely no wrestlers.
All wrestlers are required to shower within 30 minutes of the end of practice or competition.
All wrestlers are required to wear fresh, clean-washed, practice clothing (shirt, shorts, socks, under garments) at every practice. We recommend taking them home every night and having 2 or 3 sets in their locker. Do not store used practice clothing in the same locker as fresh-cleaned clothes.
Sanitize head gear after every practice.
If you have bonified symptoms of a raised temperature or vomiting, they should stay away from the practice room.
- Help wrestlers differentiate between actual symptoms of illness versus a vague, “I don’t feel well” at the end of the school day, which is more likely stress related or a result of previous day’s heavy workouts. In these cases, we want to encourage them to overcome the temptation to skip practice and miss the benefits of training.