Sports are a great way to keep kids active and healthy, but playing sports is not without risks. In addition to learning about teamwork, developing strong muscles and a love for physical activity, kids can be at risk for everything from mild dehydration to serious injuries. As parents and caregivers, there is a lot we can do to help create a safe and healthy environment for young athletes to do what they do best: play.
Pre-season prevention
Schedule a physical examination with your child's pediatrician before they begin a new sport. This allows healthcare professionals to identify any underlying conditions that may increase injury risk.
Chiropractic care can play a valuable role in supporting a young athlete's health and well-being by improving joint alignment, enhancing flexibility, promoting faster recovery, and catching areas that are at risk for injuries before they develop.
Ensure your child wears properly fitted, well-maintained equipment specific to the sport. This includes shoes, protective gear like helmets and pads, and weather-appropriate clothing. Your child's coach might have tips for where to get discounted or quality used gear. Some equipment you'll want to avoid purchasing second-hand, like helmets.
Coaches should teach proper running, jumping, and throwing techniques. You can ask kids to teach you what they've learned so that they have lots of opportunities to practice their techniques. When the time comes, we want their bodies to automatically know what to do.
Strong muscles can help absorb impact and reduce strain on bones and ligaments. Besides letting your kids have lots of physical playtime, ask your child's coach or doctor for help with conditioning. Chiropractors are a great resource for this as well.
Ongoing strategies
Warm-Up and Cool-Down
A dynamic warm-up, such as light jogging or jumping jack, prepares muscles for activity, while a static cool-down (stretching) helps prevent muscle soreness. Encourage your child to participate in both warm-up and cool-down routines.
Listen to Your Body
Teach your child to listen to their body's signals. Discomfort and fatigue are often an early warning sign of potential injury. Encourage them to communicate any warning signs to coaches or parents, and to take breaks when needed. Pushing through pain can lead to more serious injuries.
Rest and Recovery
Schedule adequate rest days. Overtraining can lead to fatigue and increase the risk of injury. Participate in other activities like yoga or swimming on rest days to promote recovery.
Eat the good stuff
A balanced diet provides the building blocks for a healthy body and peak athletic performance. A light meal rich in complex carbohydrates and moderate protein is ideal 1-2 hours before a game or practice. Complex carbohydrates, like whole grains, provide sustained energy, while protein helps prepare muscles for activity. Don't forget fruits and vegetables for essential vitamins and minerals.
Within 30 minutes after activity, replenish glycogen stores with carbohydrates and repair muscles with protein. Yogurt with fruit, a whole-wheat turkey sandwich, or a smoothie with protein powder are all great options. Healthy snacks can also help maintain energy levels throughout the day, especially during long practices or tournaments.
HydratE for the win
Water is essential for regulating body temperature, transporting nutrients, and lubricating joints. Dehydration, even mild, can significantly hinder performance and increase injury risk. Here's how to ensure proper hydration:
Encourage your child to drink plenty of water throughout the day, not just during practices and games. Aim for regular sips every 15-20 minutes during physical activity. During hot weather or intense practices, sports drinks with electrolytes can be helpful.
Invest in a reusable water bottle. Make it easy for your child to access water throughout practice and games. Some have fun features like a mister, to keep your kid coming back for more.
Monitor urine color: Pale yellow urine indicates proper hydration, while dark yellow urine suggests dehydration.
A solid foundation
By following these tips—proper nutrition, hydration, injury prevention strategies, and access to chiropractic care—parents and coaches can create a foundation for a healthy and rewarding youth sports experience. When young athletes have the tools they need to thrive, they can develop a lifelong love of movement and play.
Come visit us at Parkside
Come see our expert team at Parkside Clinic where we tailor our care to your specific condition and tap into your body’s natural healing ability. Make an appointment, or if you have any questions, contact us.