WHAT YOUNG
ATHLETES CAN
DO TO REDUCE
INJURY RISK
Student athletes may want to get ahead in the
sports they play, but it should never be at the
expense of putting their bodies at a greater risk
for injury.
Exercise is
great for the
body. Scholastic
and recreational
sports is
one of the primary
ways children and
adolescents get the
exercise they need.
Even though sports
participation is relatively
safe, there’s
no guarantee athletes won’t suffer an injury. However,
there are ways for student athletes to reduce their risk of
getting hurt while playing the games they love.
• Maintain fl exibility. Mount Sinai says it is extremely
important for athletes to perform dynamic stretches before
starting any activity. Cold muscles are vulnerable to
injury, so it’s best to do some sort of physical warm-up,
including jumping jacks, butt kicks, running in place, or
arm circles.
• Practice proper technique. Athletes should learn and
implement the proper techniques for whatever sport they
are playing to lower their injury risk.
• Don’t push through pain. Pain is one way the body
communicates that something isn’t right. At the fi rst sign
of pain, an athlete should take a break and be assessed by
a medical professional. Playing through pain can make
an injury worse and sideline athletes for longer than expected.
• Wear the right gear. Johns Hopkins Medicine emphasizes
using proper, well-fi tting gear. Certain gear may be
cumbersome and athletes may be tempted to forego it,
but that can result in greater injury risk.
• Get a sports physical. Most programs mandate an updated
sports physical examination. This pre-participation
physical allows for the screening, prevention and treatment
of any conditions that can affect play and contribute
to injury.
• Gradually increase training intensity. The American
Orthopedic Society for Sports Medicine indicates athletes
should always build up their training gradually. One
way to do so is to follow the 10 percent rule, which advises
against increasing training activity, weight, mileage,
or pace by more than 10 percent per week.
• Rest and take breaks. Athletes who play sports yearround
have a greater tendency than others to suffer overuse
injuries because their bodies are not given an opportunity
to rest and recover. Athletes should take at least
one season off per year.
• Play different sports. By participating in different
sports, an athlete can avoid using the same muscle groups
all the time. For example, the muscles used for swimming
may be different from those used for playing fi eld
hockey. Utilizing different muscles reduces the risk for
overuse injuries.
• Strengthen the core. Mount Sinai notes a strong core,
which is the abdominal area of the body, can help athletes
avoid injuries. Exercises that strengthen the core can improve
balance, stability and strength.
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