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September 2015 E-Newsletter

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Youth Athletics - Injury Prevention Tools & Tips

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Too often an athlete’s season is ended or hindered by injury that could have been prevented. It is not only the responsibility of the coach and athletic trainer to prevent injury, but the athlete’s as well. There are certain steps that can aid an athlete in lowering their chance of injury.

 

Safe Environment & Proper Equipment and Gear

Weather, playing surface, temperature, and clothing type can all affect the health and performance of an athlete. Be aware that when playing in high temperatures the body cannot sustain a lower temperature, easily leading to heat exhaustion or heat stroke. Be sure that where practice or play happen the grounds are clean and well-kept to avoid any accidents. When the weather is cold or hot the athlete must dress appropriately in order to avoid letting their body become too cold or hot. It really does matter what you wear. Be sure that all gear fits properly and is up to date in performing its function. Shoes are extremely important to preventing all sorts of injury. Be sure to buy shoes that are specific to your sport. The appropriate shoes should not be worn out and old, but should fit properly in both the length and width, should form to your foot and help correct any defects, and should give the proper support.

 

 

Nutrition & Medication

INJURY CARE

Quick Reference Guide

 

 

Click image to download
printable version (PDF)

A well balanced diet is the best way to have the fuel necessary to compete at a high level. If the body is not receiving enough vitamins and nutrients from a balanced diet, then supplements can help. When the body does not receive enough of what it needs, a breakdown in the muscles can happen, which leads to muscle soreness and cramping. Do not overdo it with supplementation though. What the body does not need it will dispose of. Talk to your medical provider about proper supplementation, and always consult your physician before taking any over-the-counter or prescriptive drugs. Medications have a wide variety of side effects that dramatically affect the athlete, such as decreased coordination, increased body temperature, or increased dehydration. Be aware that medications are needed in certain situations, such as asthma.

 

Hydration

The importance of water replacement cannot be stressed enough in injury prevention. An athlete should always be well hydrated throughout the day. When the body lacks in water it cannot perform properly. This may lead to muscular problems, headaches, heat disorders, or dehydration. Gatorade and/or PowerAde can also help hydrate the body while supplying the proper minerals needed for exercise.

 

Conditioning

It is essential that the athlete maintain a consistently high level of fitness during the pre-season, the competitive season, and the off-season. A consistently high fitness level not only helps prevents injury, but increases the performance standard of the athlete year round. As a general rule, you should always increase conditioning training gradually to avoid injury.

 

Functional Training

Establishing a balance between your strength, flexibility, biomechanics, and training is the key to success in any sporting activity as well as the path to injury prevention. Biomechanics refers to how the motion of our bones come together to create a movement pattern. Our bodies are designed to move dynamically in many different planes, however these movement patterns need to be developed at a young age to ensure proper functional development. This will lead to proper stability and muscle patterns to help prevent injuries.

 

Strength and Flexibility

The strength of our muscles, coupled with adequate flexibility, allows us to produce the motion or action we desire. If one area is weak, another part may try to do too much, causing an overuse syndrome. Likewise, if any muscles are too tight, the body will compensate and try to find another way to create the motion it wants, again leading to tissue break down.

 

Training

Following a training plan with gradual increases in intensity is very important. Pushing your body too hard, too far, or too fast may backfire, leading to injuries. Your muscles and cardiovascular system will increase their level of condition as you moderately increase the load.

 

Warm-up & Stretch

The body must be prepared before it can perform. Cold muscles will turn into hurt muscles. Always begin each activity with a proper, 15-30 minute warm-up that incorporates stretching and dynamic movements. Without a warm-up the body is at high risk for injury, and the performance level of the athlete will decrease. Always end with a cool down and a stretch to decrease muscle soreness. Remember, muscle soreness is not an injury and can be reduced with a proper warm-up, cool down, and stretch.

 

Click here for warm-up routines >

 

Rest

The body will not heal unless it is given time to rest. Rest is a time for healing and systemic recovery. Your body will use this stage to restore glycogen while rebuilding and strengthening the body in response to the stresses of working out. A lack of rest and recovery can lead to over training and increase the risk for injury. Educating our kids to manage recovery by going to bed on time will help them prepare for competition. Encourage them to go to sleep earlier or to take a “rest day” from training. Not enough sleep can lead to injuries because of weakness, less coordination, and less emotional motivation. Proper rest and sleep will help refill their energy storage and prepare them for the next activity!

 

Get Informed & Build your Medical Team

Invest the time to get informed about proper injury prevention strategies and actively incorporate these into your routines to keep your athlete healthy. The old adage “an ounce of prevention is worth a pound of cure” is especially true with respect to youth athletic injuries. If an injury does occur, we recommend you seek medical advice right away. Data shows that acuity matters and the sooner you receive proper medical care, the sooner your athlete can return to sport. Having the right medical providers on your team will provide you peace of mind when confronted with the stressful situation of dealing with an injured child. We recommend you develop your medical team before an injury occurs and having a physical therapist that you know and trust on your medical team is important.

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Injury Prevention Resources

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Dynamic Warm Up

Warm-Up and Stretching

Learn the basics of warm-ups, stretching, and the main differences between the two.

Click to view

Hydration and Nutrition

Hydration and Nutrition

Proper hydration and nutrition are two of the most important aspects of healthy physical activity.

Click to view

Pitch Count

Youth Pitch Count Recommendations

Decrease overuse injuries through properly managing pitch counts.

Click to view

Foam Roller Activities

Foam Roller Activities

Descriptions and videos on how to properly foam roll for athlete recovery and injury prevention.

Click to view

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Dynamic Stretching Routine

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A dynamic stretching routine will take athletes through functional movements that incorporate many muscle groups in a sport-specific manner.

 

When to perform:

This type of stretching is best for the athlete to perform before competition or practice.

 

Benefits:

-  Increase in core body temperature
-  Prepares muscles for active contraction and relation similar to activity
-  Incorporates a full range of motion of the joints
-  Increases athlete’s heart rate

 

Prior to beginning a dynamic warm-up, athletes should complete a full body warm-up (i.e. brisk walking, light jogging, jump rope) of approximately 5 minutes.

 

Athletes should also be encouraged to maintain proper posture during each dynamic stretch.

 

Full Dynamic Warm-up Routine:

The following video will take you through a full dynamic warm-up that youth athletes can perform before activity.

 

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Upcoming Golf Seminar - Sept 24th

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Tennis & Golfer's Elbow
PRP Intervention and Rehab/Prevention Strategies

 

Come learn the latest in the burgeoning field of integrating platelet rich plasma (PRP), stem cells and prolotherapy to reestablish healthy tissue and alleviate musculoskeletal pain in the elbow.

 

Seminar Details:

 

Date:  Thursday, September 24th

Time:   6:00pm - 7:00pm

Cost:  $10 per participant

RSVP:  Space is limited . Please email ccooper@taiweb.com to RSVP.

Where:   Tetherow Golf Academy (click for map)

 

 

Seminar Includes:

 

- Injury prevention and treatment/rehabilitation tips

- Q&A session with presenters

- Raffle prizes

- Refreshments

 

Win a Taylor Made Driver and Free Driver Fitting!

 

Don't miss your opportunity to enter into our exciting raffle contest!

 

At the end of the season, we will be raffling off a brand new TaylorMade Driver and Driver Fitting by Mike Lewis, PGA Professional and Director of Instruction at Tetherow Academy!

 

 

 

 

HOW TO ENTER:

 

The above prizes will be raffled off to the person(s) who attend the most golf lectures hosted by TAI & Tetherow Golf Club during this upcoming golf season.

 

**Attendees must also be 18 years or older to be eligible to enter into the contest.

 

Seminar Presenters:

 

Chris Cooper, PT, DPT, OCS, CSCS

 

- Doctorate of Physical Therapy from University of Montana

- Level 3 Certified Titleist Performance Institute Medical and Fitness Professional

- Board Certified Orthopedic Clinical Specialist

 

Click for full bio >

 

Phillip Wallace, MD

 

- Board Certified in Physical Medicine & Rehabilitation

- Expert in interventional spine and sports medicine, specializing in non-surgical management of acute and sub-acute musculoskeletal injuries

 

Click for full bio >

 

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