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Team Warm up

We expect you to do these exercises in your warm up before every practice and match, in addition to your own individual preferred warm up:

  • Run 5-7,5 min

  • Squat to stand 10x

  • 20 meters lengths:
    - Hip out
    - Hip in
    - Toe raise and pull knee to chest
    - Sideways runs
    - Lounge with rotation

  • 10x pr side: Dynamic outside of Hip

  • Squeeze and lift ball / Sidelying groin lift

  • Single Leg Hamstring Bridge

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TEAM COol Down

After training/match:
Foam rolling 60 second pr:
1. Gluteus Medius / Outside of hip
2. Gluteus Maximus / Rumpa
3. Quadriceps

Stretch 30-60 seconds pr:
1. Gluteus Medius / Outside of hip
2. Gluteus Maximus / Rumpa
3. Quadriceps

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Fluid:
Drinking rutines after training / matches:
• Always drink a lot right after training and matches with more than 30 minutes duration.
• Take ca 1L with sports drink the first hour after longer trainings and matches.
- Drink small portions, but often.
• Then drink ca 0,7 L pr hour for every training hour you have done.
• Take some salty food to hold the fluid in the body.
• Avoid drinking fluids that is diuretic/vanndrivende ( coffee, cola og caffein drinks, tea, beer etc)
• Remember that you within 3 hours after training should take 150% of your fluid loss to get in balance again.
Source: Olympiatoppen.no

Food:

After a hard workout its most important to eat enough carbohydrates to fill up the glykogen in the muscles. Some protein is also favorable to stimulate the proteinsyntesis in the muscles. Right after practice and matches you should eat for example:
- Fruit juice
- Bananas
- Raisins
- Chokolatmilk*
- Bananas + milk *
- Yoghurt with grain *
- Bread + milk *
- Bread with cheese/ham/egg *
- Smoothie with yoghurt *
- Energybars
- Sportsdrink
- Recoverybars*
- Recoverydrinks*
* contains a big amount of protein
Kilde: Olympiatoppen.no

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Prosedyre Ved skade:

1.   Skaden meldes til Henrik ved FRIM så fort som mulig. Aller helst på Messenger, men kan også benytte mobilnr. 41419733.

2.   Henrik melder inn skademelding sammen med eller for spiller så raskt som mulig på idrettshelse.no – dette krever at spillerne har BankID.

3.   Henrik setter opp konsultasjon til spiller samme virkedag eller påfølgende virkedag. Om mulig settes konsultasjon opp først når forsikringen løper.

4.   Spilleren blir kontaktet av Idrettens skadetelefon pr telefon i løpet av 2 dager (98702033) og informerer om behov for behandling. Spilleren må gi beskjed om at de ønsker behandling hos Henrik Warpe-Kinn på FREDRIKSTAD IDRETTSMEDISIN.

5.   Spilleren har ansvar for å følge opp at forsikringsselskapet ringer. Hvis spillerne ikke tar telefonen fra forsikringsselskapet eller ikke ringer de opp risikerer spilleren å måtte dekke behandlingen selv. I hverdager er telefonnummeret 98702033 og i helg kan det være tilfeldige mobilnummer.

6.   FRIM følger opp skaden, journalfører og gir tilbakemelding om status på skaden til hovedtrener/sportslig leder og sykemelder spilleren via manuellterapeut Svein Kristiansen eller lagets lege hvis spilleren ikke kan delta på kamp.

7.   Tilfeller som ikke blir godkjent som forsikringssak forsøkes så fremt det er mulig å legge behandling / oppfølging av spillere uten forsikring til de dager vi er i hall.

Procedure when injured:

1.   The injury/pain is reported to Henrik as fast as possible. Primarily on Messenger, but you can also call +47 41419733.

2.   You have to call the insurance company on +47 98701115 and ask for a link to the injury report form. Henrik will help you with this, but you must call personally.

3.   Henrik will check you the same day or day after.

4.   The player will be contacted by «Idrettens skadetelefon/ Sports injury phone» within two days (98702033). They will ask som questions and you must be sure to say that you want to be followed up by physically therapist Henrik Warpe-Kinn at FREDRIKSTAD IDRETTSMEDISIN.

5.   The player has the responsibility to follow up the contact with the insurance. If the player doesnt answer the phone or call back the lost call, the player has to pay for the treatment them selfs. In work days the phone number to the insurance is 98702033 and, in the weekend, they can call from random Norwegian mobile phone numbers.

6.   FRIM follows up the player during injury, and gives feedback on rehabilitation too the coaching team and sports manager. You can follow the correspondance in the SPOND app. If a player is injured and can not play a game they will be given sick leave by manual therapist Svein Kristiansen at FRIM or by team doctor. Its the players responsibility to communicate with NAV and Stjernen when they are on sick leave.

7.   Injuries not covered by the insurance will as much as possible be treated on training when FRIM has visits in the changing room before practice once a week.