Sports injury prevention tips
Using a nonsurgical approach to sports injuries, the sports medicine specialist works closely with orthopaedic surgeons to find the best possible treatment for a variety of conditions.
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Ten minutes of light jogging or cycling before practice will increase circulation to cold muscles, making them more pliable and less prone to strain or rupture. Studies have shown that an active warm-up is associated with better athletic performance than a warm-up that consists only of static stretching.
Stretching
Tight muscles are more prone to injury. Tight muscles also put more stress on the attached tendons and bones, putting these tissues at risk for injury as well. Regular stretching can improve muscle flexibility. The ideal time to stretch is after your workout. Include all major muscle groups. Don't bounce. Hold each stretch for 20 to 30 seconds.
Rest
Allow an appropriate amount of time for rest and recovery between workouts. Schedule at least 1 to 2 days off each week. It is also important to schedule an "off-season"—a minimum of four weeks of rest from sports each year. This is easily overlooked when children play more than one sport, or play one sport year-round.
Hydrate
Children are more prone to dehydration and heat illness than adults. Young athletes should not wait until they are thirsty to drink. They should be encouraged to drink before, during, and after workouts. Water is fine for exercise that lasts less than an hour. Use a sports drink for longer workouts. Avoid caffeine, juices, and carbonated beverages.
Respond promptly to signs of injury
Pain is a sign of injury, stress, or overuse. Children should not play through pain. If pain does not resolve after a day or two of rest, consult your physician. The sooner an injury is identified, the sooner proper treatment can begin. The result is shorter healing time and faster return to sport.
Encourage participation in a variety of sporting activities
This provides for balanced muscle development, is more fun for the child, prevents burnout, and decreases the risk for overuse injuries. Specializing in only one sport is not recommended until after puberty.
Begin any new activity slowly
A good way to prepare for a new sport is to participate in a pre-season conditioning program. Increase distance or duration no more than 10% per week.
Use the recommended protective equipment
Be sure equipment fits properly and is in good condition. Runners should change their shoes every 300 to 500 miles.
Get a pre-season sports physical
A sports medicine physician can help you assess your child's readiness for sports, address any medical issues that may put your child at risk for injury and offer recommendations to ensure safe sports participation.