Preparing Your Young Athlete For the Upcoming Season

By Richard Layfield III, MD

Hopefully, your young athletes had a great summer break. In past generations, summer was a time to rest and relax and get away from the pressure and training that came with competitive sports. However, sports have recently become a year-round endeavor. Parents and athletes feel as if they will be at a distinct disadvantage if they take time away from their sport or sports. This has led to a lot of overuse injuries, especially in young athletes involved in throwing sports like football or baseball. The increase in Tommy John Surgery rates in adolescents is alarming. Unfortunately, many of these young throwers will not be able to achieve their ultimate goals because they are doing too much too soon.

Taking a break from sports over the summer months is not without inherent risks. Many young athletes throw themselves back into football, soccer, and other fall sports without proper hydration, stretching, and conditioning. This sudden ramp up in activity places the athlete at increased risk for injury. However, these risks can be minimized with proper techniques to prepare for sport.

Late summer and early fall weather in this area is typically hot and humid. This can lead to cramping, and possibly even to heat illness, which can be very dangerous. Hydration is the key to preventing these issues. Hydration prior to, during, and after activity is necessary in athletes of all ages. Sports drinks are very popular, but water is just as, or possibly more, effective as a tool to keep hydrated. Unfortunately, caffeinated beverages such as sodas and coffee do not count and actually increase the risk of dehydration due to their diuretic effects.

Stretching is an important and extremely overlooked part of sport conditioning. Tight muscle groups are more prone to strains and injury. Hamstring tightness can lead to knee pain, back pain, and altered walking/running gait patterns which put other muscles and joints at risk. Parents and coaches should encourage their athletes to stretch all major muscle groups using proper techniques prior to starting each play session, practice, or game.

Now that it is time to get back to school and sport, let's all work together to get everyone back in the game safely.