Standing at a height of 6ft 3”, the reigning champion, Usain Bolt will be aiming to add to his impressive collection of six Olympic Gold medals. Currently holding both the World and Olympic records in the 100m sprint, Bolt’s successes have often been pinpointed to the height advantage he holds over his fellow athletes.

Having longer limbs, Bolt is not only able to hold his speed for a longer distance but his legs can also help to propel him to the front of the field.But taller athletes who compete in track events aren’t the only ones who benefit from having longer limbs.Swimming, Basketball, Volleyball, Boxing and Tennis are just some of the other Olympic sports where taller players hold an advantage over their smaller competitors.

Is there any way I can lengthen my limbs for sport?

Although your height and the length of your limbs are mostly genetic, there is still a way that you can make them longer. This is through a medical procedure called limb lengthening. There are differing version of limb lengthening surgeries, such the Guichet Nail which is a small screw, and more older but common techniques using telescopic rods inserted into the cartilage of the bone which then pulls it apart very gradually, one millimeter a day.

New living bone then grows along it to fill the gap and muscles, nerves, arteries and the skin also renew themselves.The process has also been a huge success in China and the US, where certain limb lengthening surgeries, such as Dr Guichet’s, that boast you to resume sports such as cycling in the same day.

There are also a number of success stories from people that have benefited in having this type of surgery from professional cyclists to recreational runners. So whether you are looking to improve your performances or one day even compete against the likes of Lebron James at the Olympic Games, limb lengthening may benefit you.

How does having longer limbs benefit certain sports?

Generally, sporting ability plays a huge part in how good people are at certain sports.

However, in most cases, longer limbs have many benefits that provide an extra edge over fellow competitors.

In the NBA (National Basketball Association), the average height of the players competing is listed at around 6ft 7” and in basketball, having longer legs and arms is extremely advantageous. Taller players are often thought to hold an advantage because when they shoot the ball at the hoop not only does it have less distance to travel but they will also be closer to the rebound.

Their ability to reach higher into the air also increases the likelihood of them being able to block other people’s shots. Standing close to 7ft, Hakeem Olajuwon is the NBA’s all-time blocks leader, proving that longer limbs are an advantage in Basketball.

Longer legs and arms are also favourable when it comes to competing in swimming. Whilst many believe this to be a main factor in the amount of drag a swimmer has to overcome in the water, many studies have found that it doesn’t necessarily increase with height.

Instead, taller swimmers who have bigger legs and arms tend to have bigger muscles, hands and feet to propel them through the water faster. You only have to go back as far as eight-time Olympic gold medalist Michael Phelps to see how much of an advantage longer legs and arms can be.

A runner’s diet should consist of mainly carbohydrate. At least 60% of the diet should be carbohydrate and a conscious effort should be made to include anti-oxidants like vitamin C in the diet. This is because long-distance running and high-levels of training can produce ‘oxidative’ damage or stress on the body, which in turn can lead to a compromised immune system. This can be achieved by having a nutritious diet full of organic fruit and vegetables on a daily basis. For health reasons, medium and low glycaemic index carbohydrates which effect blood sugar levels gradually should be consumed on a daily basis, and high glycaemic (sugary) carbohydrates consumed only before, during and after a run.

Sports Drinks

If you are competing in a race or a marathon, never try something new on the day. It is important to have a structured approach to nutrition and try any new drinks, supplements or interventions during training. Before embarking upon a long run, or a competitive long-distance race, consume about 500ml of water two hours before the start. This should optimise gastric emptying so that more water can be utilised during a run or race. If possible sip on a sports drink leading up to, and during a long distance run. It is important to sip the drink, as the body can only make use of around 150ml every 15 minutes. A sports drink should contain electrolytes and glucose or maltodextrin.

Glucose and electrolytes should be included in a sports drink to help replace what the body uses and loses in sweat during a run. In addition to this, glucose and sodium can optimise absorption of water by the small intestine via a process known as active transport. It is possible to make your own sports drink by adding a pinch of salt and either glucose or maltodextrin powder to water. Add 25-50g of carbohydrate powder to every 500ml of water. It is possible to add fruit juice or squash/cordial instead of carbohydrate powder, but this will likely contain more fructose than glucose. As fructose takes a lot longer to digest, it is not ideal for a sports drink. Incidentally, glucose powder is a lot sweeter than maltodextrin, so I would recommend the latter.

In ultra-long distance events, too much water without any additional sodium, could in theory cause a condition known as hyponatremia. This is another reason to make the diet in general, as well as a sports drink, high in electrolytes. Himalayan salt and coconut water are great sources of electrolytes. Test your body’s tolerance to food and drink high in electrolytes, as some sensitive individuals have been known to experience stomach cramps after drinking large quantities of coconut water for the first time. If you struggle to take on board large amounts of water during a run lasting more than one hour, energy gels are also an option to top up carbohydrate levels so that you don’t ‘hit the wall’ and have to rely on the body’s fat stores for energy.

Post Run Nutrition

It’s good to get in the habit of weighing yourself before and after a run; this is a good marker to let you know how much fluid to consume to completely rehydrate. You should consume 150% of what has been lost in sweat, so if you weigh 2kg less after a run, than before it, you should consume (over a number of hours) 3 litres of water; again with some sodium and glucose added. Do the pee test and make sure your pee is clear 30 minutes after you’ve finished drinking the water.

Insulin levels are elevated for up to 2 hours after exercise. This is the best time to replenish muscle carbohydrate/glycogen stores and to consume high glycaemic index carbohydrates. The addition of protein to a post-run drink may also enhance recovery, as it helps to speed up repair and recovery of the muscles. Chocolate milk has been shown to be a great post-run drink as it contains protein, sugar and sodium; although many nutritionists argue that whey protein is more effective than milk protein in terms of optimising recovery.

Although an investigation is still underway into the player safety and neck protection, it is not only cricket officials alone who seriously reconsidering the safety of all those involved in the sport, with sales of cricket helmets soaring in Australia, with some stores reporting a 70% increase since the tragedy occurred.  This fatality has been somewhat of a reality check and has affected both amateurs and professionals alike, many of whom are upping their game immensely in terms of protective gear and looking after their own safety, even in sports you may not have considered to be a danger. Whether you’re crazy about cricket or serious about swimming, here are just a few ways in which to ensure you’re as safe as you can be when partaking in your favourite hobby.

Cricket

Despite already having a large amount of protection in place already, understandably the cricket world have stepped up and increased the way in which they keep their players safe. More now than ever it is essential that you kit up correctly and ensure you’re sufficiently protected whether you’re simply training or taking part in a match. It’s evident that something as simple as a stray ball can cause unimaginable damage, and so from helmets to pads to gloves, stocking up on high quality cricket protection from a company such as Talent Cricket is the best way in which to prevent further tragedies.

Running

Jogging is becoming increasingly popular with the young and old alike, allowing you to truly unwind and clear your mind after even the most stressful of days. Unfortunately, due to current time of year both the mornings and evenings are fairly dark, yet these are the times of day we are often restricted to such activities, and many of us choose to run on poorly lit roads and roadsides. Dressing appropriately is a huge part of safety when jogging, and wearing high-vis clothing will ensure any approaching motorists can see you clearly and in sufficient time to slow down safely is a must.

Cycling

Whether you’re cycling indoors on a track or outside on a road, a good quality helmet should be your number one priority when you set off on two wheels. Similarly to those who jog, if you’re choosing to use the main roads for your cycling ventures, then high-vis clothing as well as sufficient lighting and reflectors are highly recommended – especially when doing so at night.

Thanks for reading,