Local expert advice: Keeping young athletes safe
Soon, kids will be back in school, and even before that, student-athletes will be back on the field and in the gym, training with their teammates. Dr. Colton Wood, a sports medicine provider at Novant Health Orthopedics & Sports Medicine – Lexington, discussed ways to keep young athletes safe and healthy throughout the season.
Dr. Wood, how can these young athletes reduce stress and illness during the season? “Stay hydrated with water when not active and a carbohydrate-electrolyte solution - like Gatorade - when exercising for more than 45 to 60 minutes. The goal is to keep urine light yellow to clear. That will give you a simple check on if you are hydrated. And to find their reason as to ‘why?’ If they are in a sport or competition for a reason other than bettering themselves or because they enjoy it, then it may be the wrong decision for them. If they play a sport for their parents to be happy, I would recommend they discuss their desires and future aspirations/dreams with their parents. This can protect them from unnecessary mental stress, burnout and can keep them mentally healthy to do the most important task of all as a young adult – being a student.”
To prevent injuries, Wood lists three considerations.
1. Staying hydrated is always the key to injury prevention.
2. Stretch at least three to four times a week during post-exercise cool downs.
3. Limit hours each week in practice to their age in years. (Studies show children and teenagers should limit their participation in sports/competition/training to decrease rates of overuse injuries such as tendinitis, bone injuries, concussions, etc. For example, a 10-year-old should practice and play sports no more than 10 hours a week.
Speaking of injuries, what types of injuries are most common? “In contact sports, fractures, strains and sprains as well as concussions are big injuries. In noncontact sports, overuse injuries such as tendinitis, bone stress injuries/fractures, noncontact ACL tears [when landing from jumping in sports such as volleyball, basketball, soccer].”
Are there any signs of illness or injury to look for? Especially signs of dehydration? “Fatigue, confusion, headaches, vision changes, numbness and tingling, shortness of breath that is more than expected for that activity, pulled muscles, inability to bear weight on one side of the body or inability to walk normally. They should see a doctor for any of these reasons.”
Lastly, Wood, what types of diets and nutrition are best? “A balanced diet as recommended by https://www.myplate.gov/life-stages/kids is the best option. So, eat plenty of fruits, vegetables, water and milk, lean meats [such as non-fried chicken, fish, turkey]. Limit processed sugary foods such as soft drinks, Starbucks coffees, candy, deserts, energy drinks.”
May every athlete be driven from within and have a safe and successful season!
