14/04/2024
INJURY PREVENTION 101
For my fellow parents of young athletes. I will work on creating time to really address this issue, however, here is a quick overview of my thoughts as it pertains to injury prevention
Injury Prevention for Young Athletes
Starting Point:
All endeavors in life and sports should be pursued for the glory of God, with the acknowledgment that the only way to God is through our Lord and Savior, Jesus Christ.
Quote:
As Herm Edwards, former NFL player and coach, famously said, "The best ability is availability."
1. Hydration:
Muscles are approximately 75% water, and our blood is about 90% water. Adequate hydration is crucial for muscle performance, oxygenation, recovery, and healing. Aim to drink water equivalent to your body mass in ounces per day.
2. Sleep:
Adolescent athletes should aim for at least eight hours of sleep per night. Sufficient sleep allows muscles and soft tissues to heal and recover, leading to better performance and reduced injury risk.
3. Proper Training:
Focus on slow eccentric movements to train muscles to resist injury during high-speed activities. Positive actions contract muscles, while negative or eccentric actions lengthen them. Training for injury prevention involves strategic lengthening of muscles to avoid strains and tears.
4. Stretching:
Incorporate Pilates and yoga into training routines to sustain muscle length and flexibility. These exercises teach muscles to avoid stretching or shortening too quickly, reducing the risk of soft tissue injuries.
5. Sensory System Training:
Enhance proprioception by training on uneven surfaces like balance pads or sand. This improves the body's awareness of its position, reducing the risk of lower extremity injuries during jumping and landing activities.
6. Progressive Training:
Gradually increase training intensity and duration to improve endurance levels without overexerting muscles. Avoid rapid progressions that can lead to fatigue and increase injury risk.
7. Nutrition:
Fuel your body with living, oxygen-rich foods such as fruits and vegetables to optimize performance and reduce inflammation. Avoid processed foods that drain energy and hinder recovery.
8. Healing before Returning to Sport:
Ensure injuries are fully healed before returning to sports activities to prevent re-injury. Focus on rehabilitation rather than performance training until full recovery is achieved.
Dr. Eric Petty