Youth sports offer incredible benefits-teamwork, discipline, physical fitness but they also carry the risk of injury. Today, young athletes are stronger, faster and push themselves harder than ever before. This has led to an increase in injury rates in youth sports. There are proven ways to minimize the risk of injury. Here are few tips from Stanford Children’s Health Sports Medicine Experts.
- Prepare For Season: Training should not just focus on the sport itself-incorporating cross training exercises and conditioning can improve overall fitness.
- Always Warm Up: A proper warm up increased blood flow to the muscles, improving flexibility and performance. Perform 5 to 10 minutes of aerobic activity followed up flexibility movements like high knees, butt kicks, skipping and arm circles.
- Make Training Changes Gradually: Returning to a new season or after taking time off, ease the transition back to sport.
- Listen to your body: Spend extra time on tight areas during warm up and ice sore areas after practice. Modify non-essential aspects of training, when possible.
- Eat, drink and sleep for peak performance: A growing athlete needs adequate sleep- 8-10hours per night is ideal. Adequate hydration and easting a small protein-rich snack or drink immediately after activity will improve recovery and performance.
- Create an off season: Injury rates, fatigue and burnout increase significantly with year-round sports participation. It is recommended that you take 4 weeks off from a single sport each year and take advantage of other sports and physical activities during that time
- Ge a Pre-Season Physical: Before the season begins, schedule a pre-season physician to ensure your athlete is in peak condition.
By Taking these preventive steps, young athletes can reduce their risk of injury and enjoy a successful, healthy sports season.