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i
mpro
v
e
hockey knees
for life
Prevent stiffness QUADRICEPS TENSING
developing
The quadriceps (”four heads”) is the
main muscle controlling the knee. For
and stretch the
normal knee function it is essential that
the quadriceps muscles remain strong
muscles around
and well co-ordinated. The stability of
the knee largely depends on this muscle.
your knee to
The quadriceps, along with the
buttocks, are the main muscles which
make them less
allow us to go up and down stairs, rise
vulnerable to
from a chair and walk normally. In
hockey they allow you to make the
injury.
rapid movements needed when you’re
on and off the ball.
Lie with your leg out straight. Tense
up the thigh muscles, trying to push
to knee down and raise the heel. Hold
that for a few seconds. Try not to tense
up the buttock muscles. You should be exercises can make your
able to see the muscles on the front pain worse as well as better
of the thigh tensing up and the so please consult your
kneecap move. doctor
BABY CROQUE MONSIEURS Prep time: 10mins
Nairn’s Oatcakes do not contain Cooking time: 4mins
any sugar, wheat or genetically Calories: 113 per croquet
modified ingredients. They also have 15g butter
a low glycaemic index (GI) and a low 1tsp Dijon mustard
glycaemic load (GL) – which means 1 box of Nairn’s Organic Herb Oat
they help keep your blood sugar and Cakes
energy levels even. They also help you 75g honey roast ham
feel fuller for longer so you don’t feel 75g Cheese (preferably Gruyère)
hungry again so soon. “Foods that 2 medium tomatoes
provide slow release carbohydrate, like
nairn’s oatcakes, are the perfect choice 1.Preheat grill.
for sport because they help provide 2.Blend the butter with the mustard.
fuel for the brain and keep blood sugar Spread over oatcakes.
levels stable,” says nutritionist Fiona 3.Place a folded slice of ham between
hunter. This simple meal is perfect to eat two oatcakes. Place a slice of cheese on
at lunchtime before an afternoon game top of oatcake then add a final oatcake
or as a light meal on an evening before on top of the cheese.
a night game. 4.Sprinkle some cheese over slices of
tomato and place under the grill for 3
mins. Place a cooked tomato slice on
a
ge 38
menu
top of each croque monsieur.
P
Super foods for super hockey

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