Keep Young Athletes Healthy and Fit

In today’s age of health and fitness, more and more kids are involved in sporting activities. Although being part of a football, soccer or Little League team is an important rite of passage for many children, parents and their children could be overlooking the importance of proper nutrition and body-conditioning needed for preventing injuries on and off the playing field.

The majority, if not all, sports are good, provided that the child prepares appropriately. Without proper preparation, playing any sport can turn into a bad experience. (Click HERE to read more on how preparation for sports) There are structural and physical developmental issues that need to be taken into consideration before children undertake certain sports.

Highly competitive sports such as football, gymnastics, wrestling and tennis follow rigorous training schedules that can be potentially dangerous to an adolescent or teenager. The best advice for parents who have young athletes in the family is to help them prepare their bodies and to learn to protect themselves from sports related injuries before they happen.

Proper warm up, mobility (notice I did not mention flexibility) and strength-training exercises are essential for kids involved in sports, but many kids learn improper stretching or weight-lifting techniques, making them more susceptible to injury. Parents need to educate themselves first then work with their kids to make sure they receive the proper performance coaching.

Proper nutrition and hydration are also extremely vital. (To learn about the nutrition program designed for peak performance CLICK HERE ). While an ordinary person may need to drink eight to 10 8-ounce glasses of water each day, athletes need to drink even more than that for proper absorption. Breakfast should be the most important meal of the day and our athletes are required to pay a great deal of attention to this meal. Also, observing healthy post workout nutrition has allowed our athletes to train harder and reach higher levels of performance this practice; alongside several other habits allows for proper nutrient replenishment and refuels the body.

Young athletes today often think they are invincible, therefore neglecting the basics. The following tips can help ensure your child does not miss a step when it comes to proper fitness, recovery and rest that the body needs to engage in sporting activities.

Encourage your child to:

• Wear the proper equipment. Certain contact sports, such as football and hockey, can be dangerous if the equipment is not properly fitted. Make sure all equipment, including helmets, pads and shoes fit your child or adolescent. Talk to your child’s coach or trainer if the equipment is damaged.

• Learn how to eat for performance. Make sure your young athlete is eating a well-balanced diet and does not skip meals. Avoid high-fat foods, such as candy bars and fast food. At home, provide fruit rather than cookies, and vegetables rather than potato chips.

• Maintain a healthy weight. Certain sports, such as gymnastics, wrestling and figure skating, may require your young athlete to follow strict dietary rules. Be sure your child does not feel pressured into being too thin and that he/she understands that proper nutrition and caloric intake is needed for optimal performance endurance and health.

• Drink water. Hydration is a key element to optimal fitness. Teenage athletes should drink at least eight 8-ounce glasses of water a day. Younger athletes should drink five to eight 8-ounce glasses of water. A good rule of thumb is to monitor urine color to measure hydration.

• Avoid sugar-loaded, caffeinated and carbonated drinks. Sports drinks are a good source of replenishment for those kids engaged in long duration sports, such as track and field.

• Follow a warm-up routine. Be sure your child or his/her coach includes a warm-up and mobility session before every practice, game or meet. A slow jog, jumping rope and/or lifting small weights reduces the risk of torn or ripped muscles. mobility is key when pushing to score that extra goal or make that critical play.

• Take vitamins daily. A multi-vitamin and Vitamin C are good choices for the young athlete. Vitamin B and amino acids may help reduce the pain from contact sports. Thiamine can help promote healing. Also consider Vitamin A to lessen scar tissue.

• Avoid trendy supplements. Kids under the age of 18 should avoid the use of performance-enhancing supplements, such as creatine. Instead, they should ask their coach or trainer to include weekly weight training and body-conditioning sessions in their workout.

• Get plenty of rest. Eight hours of sleep is ideal for the young athlete. Lack of sleep and rest can decrease performance. Sluggishness, irritability and loss of interest could indicate that your child is fatigued.

The Paradigm Performance Lab In-Balance system Can Help

Doctors of chiropractic are trained and licensed to treat the entire neuro-musculoskeletal system and can provide advice on sports training, nutrition and injury prevention to young athletes.

For more information visit us at www.paradigmperformancelab.com or to contact

Dr. Joe directly drjoekrz@paradigmperformancelab.com