Prevent Youth Sports Injuries

Sports injuries. You hear about them everyday on the news, at practice, or while watching a game. It happens in every sport, and though we wish there was a way for them to never happen, there are ways to prevent them.

It was cheer leading practice, and we were all warming up. Practicing jumps, stunts, and tumbling. When I went up for a toe touch, I felt a sharp pain in my thigh. I immediately fell down and realized I tore my quads. With that simple tear, I was out for two games. This was the result of not stretching, which is very important in any sport or activity you do. It warms up your muscles and keeps you from getting cramps, or tearing a muscle. Here are some basic stretches that your team can do while warming up, and after your practice/game to cool their muscles down:

ARM STRETCHES:
-Put one arm behind your back, so your hand is touching it. Bring the other arm to the opposite hand's elbow and push down on it. You should do this on each arm for 10 seconds.

-Put one arm against your chest, and bring your other arm around the elbow. Pull your arms until you feel a stretch. Hold that for 10 seconds on each arm.

LEG STRETCHES:
-With your legs together, simply bend down and try to touch your toes. Go as far as you can or until you feel a stretch. Hold it for 10 seconds.

-Spread legs out so they're about shoulder length and reach down for your right leg. Hold for 10 seconds and then go to your left leg.

-Sitting down, spread legs into a straddle sit. Reach your toes on your right leg first. Then alternate to your left leg. Hold for 10 seconds each.

-Still in a straddle sit, bend forward and try to make your nose touch the ground. Go as far as you can. Hold for 10 seconds.

-Standing up, grab your ankle and stretch your shin so its behind you.... you should feel a stretch in your quads. If not, put your ankle up higher. Hold for ten seconds on each leg.

-To stretch your calf muscles, get in a mountain climber position (palms on floor, toes on ground, body up.) And with one leg at a time.. try to make your heel touch the floor. You should feel a stretch in your calf muscle.

Other than stretching, you should warm your body up. A brisk jog or running laps is a great way to get your heart pumping. Try to run at least 5 laps before you start practice. It will give your body a chance to get used to fast activity so you wont be "wore out" during practice.

Remember to stay hydrated, too. Coaches, give water breaks time to time. And make sure your players are feeling well. Dehydration is a big medical issue when it comes to any type of sport. So water breaks are important! If you feel that its just a waste of your practice time, think again! It could save you a player for the next game. Ive been through dehydration, and its not fun. No one needs to experience it.

Another BIG reason why many injuries occur in sports is because their not wearing the proper protective gear. Some basics football players should wear are:
A Helmet
A Jockstrap
Shoulder Pads
Gloves
Thigh and Knee Pads
Proper Shoes
Mouth Guard

Hockey players need to wear:
A Helmet
Face Mask(cage/shield)
Mouth Guard
Shoulder Pads
Elbow Pads
Shin Pads
Gloves

Obviously, I did not include EVERY sport in there. But as you can see, a mouth guard is important in any sport. Especially any contact sport. The same goes for a helmet. Concussions could be much worse without one.

With these facts in mind right now, you should be able to prevent most sports injuries from occurring. You should know how to stretch properly, warm up, stay hydrated, and use protective gear. All which is important in staying safe, and having fun!