Cheri Mah of the Stanford Sleep Disorders Clinic and Research Laboratory has been following the sleep patterns and athletic performance of Stanford athletes for years. Her research continues to show that getting more sleep leads to better sports performance for all types of athletes.

Are You Getting Enough Sleep?

Sleep experts recommend seven to nine hours of daily sleep for adults, and nine to ten hours for adolescents and teens. How do you know how much you need? If you fall asleep within 20 minutes of going to bed and wake up without an alarm, you are probably getting the right amount of sleep. If you fall asleep immediately upon hitting the pillow and always need an alarm to wake up, you are probably sleep deprived.

Sleep - Tips for Athletes

• Make sleep a priority in your training schedule.
• Increase your sleep time several weeks before a major competition.
• Go to bed and wake up at the same times every day.
• Take daily naps if you don't get enough sleep each night.

Learn Olympic Workout Fitness Secrets

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If you do get injuries, fast treatment is important. You can be sure you know what to do by reading up on the most common skiing and snowboarding injuries.

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Share your story: What caused your concussion? What were your symptoms? Have you recovered fully? Could you have done anything to prevent your head injury? Share your sports concussion story so other athletes can learn from your experience.

Share Your Concussion Story

A long list of former NFL players, executives and lawmakers appeared before the House Judiciary Committee Wednesday to discuss the long-term effects of head injuries on current and former NFL players and to determine if the NFL is doing enough to protect the players.

Despite growing evidence showing long-term affects of even mild concussion and head trauma in former pro football players, NFL commissioner Roger Goodell defended the league's policies on concussions during his testimony before Congress. He did, however, state that they can do more, and they are taking steps to make the game safer. Read more about the hearing in the NY Times article.

The long-term effects of head injuries in pro football is an important issue, but it has implications far beyond the NFL. The real significance of this story is that head injuries in sport -- any sport -- can have long-term, severe consequences and athletes, coaches and parents need to be aware of the signs and symptoms of concussions and other head trauma in order to minimize the risk.

Even Mild Head Injuries Are Serious

Research shows that even mild concussions can have serious long-term effects, but one of the most serious complications of a head injury, an epidural hematoma, can occur with little warning and, if not treated promptly, can result in death.

Head Injury Warning Signs

All experts agree that wear safely equipment, such as a helmet and mouth guard, can reduce the risk of serious head injuries. If you suffer any head injury, stop playing and sit out the rest of the game. Even if you think it's a mild bump on the head, you may have minor damage that can be repaired. If you return to play, you risk making that mild injury a permanent one.

Read More about Head Injuries

• Head Injury First Aid
• What is a Concussion?
• Serious Effects of Mild Concussions
• Girls Suffering More Concussions in High School Sports
• Link Between Concussions and Depression
• Concussion Symptoms and Treatment
• Recurrent concussions may increase the risk of clinical depression
• New Guidelines for Head Injury and Concussion in Youth Sports

Head Injury Research

The latest research on the effects of head injuries continues to support the fact that concussions, and even mild head injuries, can cause lasting damage to the brain

In September, 2009, the National Football League Player Care Foundation released the results of their Study of Retired NFL Players which revealed that the rate of dementia and cognitive disorders among retired NFL players was five times higher than among the general population.

In 2007, researchers at the University of Illinois at Chicago College of Medicine reported finding structural changes in the brains of head injury patients that correlate to cognitive deficits in thinking, memory and attention. They found that mild head injuries caused damage only to the outer surface of the nerve (the myelin sheath of an axon), which may be able to be repaired if allowed to heal. More severe head injuries tended to cause damage to the axon itself, which may not be as easily repaired. Read the study abstract, published in the journal Brain or the Read the study press release from the University of Illinois at Chicago

Learn about myelin and nerve structure

A sports hernia refers to an area of thinning or weakening of the abdominal muscles to the point that the underlying internal organs, particularly the intestines, push up against the muscular wall and cause significant pain. Unlike an inguinal hernia, a sports hernia rarely causes any visible bulge in the muscle wall, so it is often overlooked for some time before it is diagnosed.

Calf pain can be caused by many reasons including tight, weak muscles of the lower leg (gastrocnemius or soleus), or a calf muscle injury such as a calf strain or pull.  A  regular stretching program can help reduce calf pain and prevent future calf injury.

Great coaches do more than just explain the rules of the game. A great coach is also a great teacher who inspires and empowers an athlete to realize and develop his or her full sports potential. In some cases, a coach's advice may extend far beyond the playing field and even shape an athlete's character off the field.

How about you? What's the best advice you ever received from a coach? Did it help your sports performance or did it extend beyond sports and change how you live your life?

Share Your Coach's Wisdom

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A good stretching program can often help reduce calf pain and prevent future calf injuries. Here's a basic calf stretching routine you can start today.