KEEP YOUNG ATHLETES HEALTHY AND FIT
In today’s age of health and fitness, more and more kids are involved in sporting activities. Although being part of a football, soccer or Little League team is an important rite of passage for many children, parents and their children could be overlooking the importance of proper nutrition and body-conditioning needed for preventing injuries on and off the playing field.
The lessons learned while participating in youth sports can be some of the most important foundations for young athletes as they progress into adulthood. The aspects of teamwork and sportsmanship offer valuable learning experiences for them, but the demands of external stresses placed on them could be detrimental in the long run. Young athletes undergo a lot of stress from their parents and peers to perform and "fit in."
Being a collegiate athlete having undergone Tommy John Surgery (ulnar collateral ligament reconstruction) and participating on highly competitive sports teams as a youth athlete, I have become increasingly aware of the stresses placed on kids and have encountered many of them myself. The problem is that the young vulnerable athletes are being coached and trained by under qualified parents who place them in danger for injury and a poor experience in that activity. I have also worked with professional athletes, who have access to state-of-the-art facilities, as well as highly qualified trainers and doctors on staff. Even in this highly regulated and controlled setting, we still see professionals injure themselves everyday. With this in mind, it's easy to acknowledge why so many young athletes get burned out both physically and mentally.
Prior to attending chiropractic college, I worked as a performance trainer and rehabilitative specialist for athletes of all ages in Scottsdale, AZ. Because of the warm climate in Arizona, I noticed many young athletes "specializing" in a sport because of the ability to play it year-round. When I was growing up, sports changed with the seasons. Spring and summer meant baseball outside, fall was football and in the winter we went inside and played basketball. With this came the proper rest that is needed from performing repetitive activities such as throwing, while improving the overall athleticism and critical thinking through new variables and experiences.
Today, parents have their children specializing in one particular sport or activity at a very young age placing chronic and repetitive strain on their developing bodies and minds. Injuries have a negative psychological effect on young athletes as they feel they are not apart of the team (socially) nor participating in the team's success or failures. It is absolutely crucial that parents understand that their children are not playing for a college scholarship, the World Series or the Super Bowl at age 12.
Rather, parents should focus their efforts on providing an environment that develops strategies to ensure the highest quality training for skills while practicing a well rounded injury preventive approach. This means playing multiple sports year-round as well as working with qualified personnel who can develop training programs specific to each athlete and where they are at in relation to the season of play (pre-season, in season, post-season, off-season).
I have seen too many young baseball pitchers who may have had the opportunity to play collegiate or even professional ball, become injured from overuse. I have seen the same problem in young gymnasts who over develop muscles and place a lot of strain on the developing tendons and ligaments. I have seen many young soccer players have to undergo multiple ACL and menisci surgeries because of improper mechanics, poor conditioning/rehabilitation and overuse.
“Proper warm up, stretching and strength-training exercises are essential for kids involved in sports, but many kids learn improper stretching or weight-lifting techniques, making them more susceptible to injury,” says Steve Horwitz, DC, an ACA member from Silver Spring, Md., and former member of the U.S. Summer Olympic medical team. “Parents need to work with their kids and make sure they receive the proper sports training.”
“Young athletes should begin with a slow jog as a general warm-up, followed by a sport-specific warm-up. They should then stretch all the major muscle groups,” says Dr. Horwitz. “Kids need to be instructed in appropriate exercises for each sport to prevent injuries.”
Young athletes today often think they are invincible. The following tips can help ensure your child does not miss a step when it comes to proper fitness, stretching, training and rest that the body needs to engage in sporting activities.
Encourage your child to:
Wear the proper equipment. Certain contact sports, such as football and hockey, can be dangerous if the equipment is not properly fitted. Make sure all equipment, including helmets, pads and shoes fit your child or adolescent. Talk to your child’s coach or trainer if the equipment is damaged.
Eat healthy meals. Make sure your young athlete is eating a well-balanced diet and does not skip meals. Avoid high-fat foods, such as candy bars and fast food. At home, provide fruit rather than cookies, and vegetables rather than potato chips.
Maintain a healthy weight. Certain sports, such as gymnastics, wrestling and figure skating, may require your young athlete to follow strict dietary rules. Be sure your child does not feel pressured into being too thin and that he/she understands that proper nutrition and caloric intake is needed for optimal performance and endurance.
Drink water. Hydration is a key element to optimal fitness. Teenage athletes should drink at least eight 8-ounce glasses of water a day. Younger athletes should drink five to eight 8-ounce glasses of water.
Avoid sugar-loaded, caffeinated and carbonated drinks. Sports drinks are a good source of replenishment for those kids engaged in long duration sports, such as track and field.
Follow a warm-up routine. Be sure your child or his/her coach includes a warm-up and stretching session before every practice, game or meet. A slow jog, jumping rope and/or lifting small weights reduces the risk of torn or ripped muscles. Flexibility is key when pushing to score that extra goal or make that critical play.
Take vitamins daily. A multi-vitamin and Vitamin C are good choices for the young athlete. Vitamin B and amino acids may help reduce the pain from contact sports. Thiamine can help promote healing. Also consider Vitamin A to strengthen scar tissue.
Avoid trendy supplements. Kids under the age of 18 should avoid the use of performance-enhancing supplements, such as creatine. Instead, they should ask their coach or trainer to include weekly weight training and body-conditioning sessions in their workout.
Get plenty of rest. Eight hours of sleep is ideal for the young athlete. Lack of sleep and rest can decrease performance. Sluggishness, irritability and loss of interest could indicate that your child is fatigued.
The most important thing in youth sports is to develop critical thinking and team building skills that will assist these individuals as they progress into adulthood. Having fun is crucial to the overall learning experience and whether or not the memory formation in the brain is being related to a positive or negative experience upon recall. A true champion always finds a way to win, but does so in a manner of technique that is sustainable and repeatable.
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