3 TIPS TO HELP PREVENT YOUTH SPORTS INJURY
2. Make Rest a Priority Kids should have at least one or two days off from any particular sport each week. During that time off, absolute rest is not necessary. Dynamic stretching appears to be the best recovery mode to enhance performance and cardio-respiratory and lactate responses. Using self- massage tools such as the foam roller or stick massages will help in soft tissue mobility. In addition, proper nutrition and hydration should be maximized. One of the most important factors in recovery for the youth athlete is sleep. A good night’s sleep of 8-10 hours will assist in adaptation to the physical, neurological, immunological and emotional There is a fine line between soreness from exertion and pain from injury, and athletes cross that line all the time. Paying close attention to your body and communicating when pain is present will help keep an athlete off the sidelines. For parents it is hard to know when there is true injury or just normal activity soreness. If a child is complaining about the same pain for more than 48 hours, it’s always best to have it checked out by a sportsmedicine professional. Our philosophy in physical therapy is always to take care of the injury immediately and completely in order to prevent further progression of the condition and reduce areas of compensation. It is much better to miss a few days taking care of a small injury versus letting that small injury turn into a significant injury that can cost the entire season. stresses of competition. 3. Listen to Your Body Call Physical Therapy & Rehab Specialists today to learn more about how we can help your youth athlete prepare for the fall season!
Refer A Friend! Who Do You Know That Needs Our Help? The second part to the warm-up incorporates movements similar to that of the athlete’s sport. Short periods of dynamic stretching focus on movements that work through the range of motion required for the sport, such as the walking knee lift. This is followed by sport-specific movements of increasing intensity such as sprint drills, bounding activities, or jumping. The more power necessary for the sport or activity, the more important the warm-up becomes. The second phase of the warm-up should also include rehearsal of the skill to be performed, and should progress gradually with sufficient intensity to increase muscle and core temperatures without causing fatigue or reducing energy stores. A proper warm up should consist of 5 to 10 minutes of slow activity such as jogging or skipping. In addition, low-intensity sport-specific actions such as dribbling a soccer ball can provide a very general warm-up that aids in skill development and raises body temperature. The aim of this initial warm-up period is to increase heart rate, blood flow, deep muscle temperature, respiration rate, and perspiration and to decrease viscosity of joint fluids. As youth athletes start to prepare for their fall sports with preseason practices, injuries often begin to appear within the teams. Our goal is for athletes to enjoy and excel in healthy sports participation. Education of all those involved in youth athletics can help reduce the number of children being sidelined from sports-related injuries. Most organized sports-related injuries (62%) occur during practice rather than in games. The most common types of sports-related injuries among children are sprains, muscle strains, bone or growth plate injuries, and repetitive motion injuries. 3 Tips to Help Prevent Sports Injury 1. Warm Up Properly
Exercise Essential
Strengthens Knees and Loosens Lower Back
SITTING STRAIGHT LEG RAISE While lying or sitting, raise up your leg with a straight knee. Keep the opposite knee bent with the foot planted to the ground. Repeat 6 times on both sides.
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Do You Have Friends Or Family Unable To Do The Following:
� Move without pain � Bend & move freely � Balance confidently & securely
� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle
If you know someone suffering with aches and pains, give the gift of health. Refer them to Physical Therapy & Rehab Specialists today. Pass along this newsletter or have them call us directly to schedule an appointment with us.
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