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Too Much, Too Soon
Over-Use Injuries Are More Common With Back to School
Dr. Robert Duggan
Podiatrist, Physician Associates
School is back in session and that means the beginning of fall sports, band and cheerleading seasons. Many students have had a relatively laid-back summer and are now getting back into practices and competitions. It’s important to ease back into a routine if your student has been inactive for a long period of time because this could lead to an increased risk of injuries. The key to preventing these injuries is slowly increasing training, and paying attention if pain occurs.
Here are some tips for preventing many common injuries:
Warm Up First - It is critical that students have a proper warm-up period with a few minutes of light exercise before engaging in an activity. An easy jog or a short time jumping rope will warm up the body. All muscles and joints need to warm up before any strenuous activity so make sure ample stretching time is included before practice. This is best done the night before. Also, allow for a cool down period after physical activity to prevent any muscle or tendon problems.
Don't Force It - If an activity doesn't feel comfortable, it may be due to improper technique. An incorrect foot plant or stride can lead to ankle or other related injuries. Consult with a coach or Certified Athletic Trainer when needed. Don't compete when injured or have a lower immune system; this can cause the condition to worsen.
Listen to Your Body - Pushing yourself beyond practical limits can lead to injury. If pain or lightheadedness is felt, stop and take a rest. Start only when feeling better and take it easy to give the body time to recover and adapt.
Drink ! - The critical part of keeping the body going during and after exercise is hydration. This means drink at least 2 glasses of water 30 minutes prior to exercise. Even small amounts of fluid loss can affect performance. Rehydration after exercise with a sport drink or water allows the body to recover and stay healthy.
Rest & Recovery - One might assume that rest speaks for itself but that is not always the case. Even professional athletes need down time. Students must also take time to rest following an injury. All injuries need time to heal and proper rest will help the process. Check with your physician regarding the proper balance between rest and rehabilitation for any injury.
Getting a preseason physical examination is necessary and following any injuries will help keep sports safe. By knowing how to prevent these injuries, you can help make athletics a positive experience for your child.
For questions or to find out more, contact Physician Associates at (407) 306-7650. |
