 Keep Young Athletes Safe: Your Guide to Preventing Sports Injuries School is back in session, and so are fall sports! Whether your child plays soccer, football, volleyball, or is running cross country, keeping them injury-free should be your top priority. The good news? Most youth sports injuries can be prevented with the right approach. Start with Smart Conditioning Conditioning is the foundation of injury prevention. Young athletes should begin training at least 4-6 weeks before their sport starts. This gives their bodies time to adapt slowly. Start with the basics like jogging, jumping jacks, and bodyweight squats. Add sport-specific drills gradually. A soccer player might begin with light ball work, while a runner starts with short, easy distances. The key word here is "gradually" – adding too much too soon leads to injuries. The Power of a Proper Warm-Up Never skip the warm-up! A good warm-up is like starting your car on a cold morning. It gets everything moving smoothly. Spend 10 - 15 minutes doing light cardio and dynamic stretches. Think leg swings, arm circles, and gentle lunges. Save static stretching (where you hold the stretch) for after practice. Recovery is Not Optional Here's what many parents don't realize: rest days are as important as training days. During rest, muscles repair and grow. Young athletes need at least one full rest day per week. They also need 8-9 hours of sleep each night. Watch for signs your child needs more rest. Are they more tired than usual? Getting sick often? Complaining of aches and pains? These are red flags that they're overdoing it. Fuel the Machine Good nutrition powers performance and prevents injuries. Make sure your young athlete eats regular meals with plenty of fruits, vegetables, lean proteins, and whole grains. Don't forget hydration! Water should be their go-to drink, save the sports drinks for when they're exercising for over an hour. Listen to Their Body Teach your child that pain is not normal. The old saying "no pain, no gain" is dangerous for young athletes. Some muscle soreness after hard workouts is normal, but sharp pain or pain that doesn't go away needs attention. Help your young athlete learn to pay attention to their body, and to understand the difference. When to See a Professional If your child has pain that lasts more than a few days, affects their daily activities, or keeps them from playing their best, it's time to see your physical therapist. Early treatment prevents small problems from becoming big ones. Remember, the goal is to keep sports fun while building lifelong healthy habits. With proper preparation and smart training, your young athlete can have a safe and successful season! 
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Tips for Your Favorite Activities
Summer is a great time to get outside and enjoy activities like running, hiking, and swimming. Moving your body is great for your health! But sometimes, fun activities can lead to aches and pains. The good news is that many common summer sports injuries can be avoided. As physical therapists, we want to help you stay active and safe. Studies show that programs to prevent injuries really can work. Taking a few simple steps before, during, and after your activities can make a big difference. Before You Go: Warm Up Your Body Think of a warm-up as a gentle wake-up call for your muscles. It gets your blood flowing and prepares your body for more activity. This can help lower your chances of getting hurt. ● For Running & Hiking: ○ Start with 5-10 minutes of light cardio, like brisk walking or jogging in place. ○ Try some dynamic stretches - these are stretches where you move: ■ Leg Swings: Hold onto something stable and gently swing one leg forward and back (10 times), then side to side (10 times). Repeat with the other leg. ■ Arm Circles: Make big circles with your arms forward (10 times) and then backward (10 times). ■ Walking Lunges: Step forward into a lunge, keeping your front knee over your ankle. Alternate legs for 10-12 lunges. ● For Swimming: ○ Begin with a few minutes of easy swimming at a slow pace. ○ Do some gentle arm and leg movements in the water or on the pool deck: ■ Arm Swings: Similar to above, swing your arms forward and backward. ■ Shoulder Rolls: Roll your shoulders up, back, and down (10 times). Smart Moves to Avoid Common Injuries Each activity has its own set of common issues. Here’s how to protect yourself: ● Running: ○ Common Issues: Runner's knee, shin splints, and ankle sprains. ○ Stay Safe: ■ Wear good running shoes that fit well and replace them when they wear out. ■ Increase your running distance and speed slowly. Don't do too much, too soon. ■ Run on softer surfaces when possible. ● Hiking: ○ Common Issues: Ankle sprains, blisters, and knee pain. ○ Stay Safe: ■ Wear sturdy hiking shoes or boots with good ankle support. ■ Use hiking poles, especially on uneven ground, to help with balance. ■ Pay attention to the trail and where you are stepping. ■ Drink plenty of water, especially on hot days. ● Swimming: ○ Common Issues: Swimmer's shoulder and neck pain. ○ Stay Safe: ■ Focus on good swimming form. If you’re unsure, a lesson could help. ■ Don’t overdo it with training equipment like hand paddles too soon. ■ Listen to your body. If your shoulder or neck hurts, take a break. After Your Activity: Cool Down and Recover Just like a warm-up, a cool-down helps your body. It allows your heart rate to return to normal slowly and can help reduce muscle soreness. ● Cool Down (All Activities): ○ Finish with 5-10 minutes of slower activity. For example, walk after a run or hike, or do some very easy swimming. ● Recovery Tips: ○ Gentle Stretching: Hold stretches for 20-30 seconds. Focus on the muscles you used. For example, stretch your hamstrings (back of thighs), quadriceps (front of thighs), and calves after running or hiking. For swimming, stretch your shoulders and chest. ○ Hydrate: Drink water to replace fluids you lost while sweating. ○ Eat Well: Have a balanced snack or meal with some protein and carbohydrates to help your muscles recover. ○ Rest: Make sure you get enough sleep. This is when your body does a lot of its repair work. ○ Listen to Your Body: If something feels wrong or you have pain that doesn't go away, don't ignore it. Enjoy your summer activities! Take these simple steps to help keep yourself injury-free and feeling your best. If you do experience pain or an injury, remember that physical therapy can help you get back to doing what you love. Contact us to learn more. References: Research: 1. https://pmc.ncbi.nlm.nih.gov/articles/PMC7353668/ 2. https://meridian.allenpress.com/jcep/article/10/3/106/470461/Effects-of-Stretching-on-Injury-RiskReduction-and 3. https://www.sciencedirect.com/science/article/pii/S2095254620301526 Articles and Content: ● https://www.choosept.com/health-tips/sports-injuries-emotions-how-physical-therapists-can-helpwith-both-plus-tips-athletes ● https://www.choosept.com/why-physical-therapy/specialty-areas-physical-therapy/sportsphysical-therapy ● https://www.choosept.com/health-tips/5-tips-improve-your-swimming-stroke-avoid-injury ● https://www.choosept.com/health-tips/healthy-running-advice-physical-therapists ● https://www.asics.com/nz/en-nz/blog/article/how-to-warm-up-beforerunning?srsltid=AfmBOor2krvZPVIXshxbpaWYA-pRHncP4NUfKooGF4wy_8LYmW9cXB3x ● https://www.healthline.com/health/muscle-recovery |
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