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Back to School 2015
Injury prevention tips for school-aged athletes
T
he dawn of a new school year is an excit-
ing for school-aged youngsters. Though
many kids may not look forward to home-
work or getting up early, a new school year
is often exciting for young athletes who long
to get back on the playing fields and compete
with their teammates.
As valuable and exciting as participating
in team sports can be, they can just as eas-
ily prove dangerous for athletes who aren’t
prepared for the rigors of physical activity.
A summer spent lounging poolside might
be just what kids need after a long school
year, but that relaxation can put youngsters
in jeopardy of suffering an injury when they
return to team sports in the fall. Many a
young athlete has pulled a hamstring or suf-
fered a shin splint when returning to athletic
competition after a long layoff. But such
injuries are largely preventable, and the fol-
lowing tips can help school-aged athletes
ensure their return to competition is as pain-
less as it is pleasurable.
* Condition your muscles in the weeks head-
ing up to tryouts or the start of the school
year. Many fall sports feature tryouts near
the end of summer or at the very beginning
of the school year. That means athletes must
start conditioning their muscles early. Discuss
with your parents, coaches and physicians
which muscles you will be working when
playing a particular sport. Adults should help
you develop a conditioning program that gets
the right muscle groups ready for the rigors
of your sport. A properly conditioned athlete has a much lesser risk of injury than one
who is not. Your offseason conditioning program should begin slowly and gradually
grow more challenging as you draw closer to the school year.
* Stretch, stretch, stretch. Always stretch your muscles before any strenuous activities,
whether it’s an offseason conditioning program or an in-season competition. Stretching
significantly reduces your risk of injury and can improve your performance on the
field.
* Get geared up. The right gear is essential for young athletes looking to avoid injury.
Though summer might seem tailor-made for flip-flops, such footwear should never
be worn when exercising and preparing for the coming sports season. Athletic shoes
specific to your sport are made to provide the support you will need as you train and
compete. The same goes for the clothing you should wear when getting ready for the
season. Wear the appropriate athletic attire to reduce your risk of injury.
* Weight train in the presence of your coaches or parents. Many athletes begin weight
training for the first time when they are in high school. Weight training can be ben-
eficial to young athletes, but such athletes should never lift weights unsupervised.
Parents, trainers and coaches can explain the equipment to young athletes while ensur-
ing they don’t overdo it in the weight room. Lifting too much weight or having bad
form when weightlifting can cause serious injury that can sideline youngsters for the
coming season, if not longer. So young athletes should always weight train in the pres-
ence of an adult and always work with a spotter to help them should they struggle to
finish a repetition.
* Don’t try to match your fellow athletes. The human body develops differently for
everyone. Young athletes must recognize that there’s a chance their classmates and
teammates may be developing more quickly than they are. These classmates may be
more capable of performing certain physical activities. For example, a teammate might
be able to lift more weight than you. Do not try to match your fellow athletes if your
body is uncomfortable performing a certain exercise. If you must endure substantial
pain to perform a given exercise, then your body is likely telling you it simply isn’t
ready for that exercise. Don’t force the body to do something just to keep up with your
teammates.
* Take a break. Even if you rested for most of summer, you still will need to rest when
you begin getting ready for the upcoming athletic season. Take at least one day off per
week to allow your body to recover and recharge. Your body needs that recovery time
to reduce its risk of injury.
School-aged athletes often look forward to a new school year as a chance to get back
on the playing fields. But such athletes should emphasize safe training as the season
draws closer.
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