Wellness Watch is a health information and advice column from OhioHealth.
ATHENS, Ohio – Whether you are a seasoned professional or new to the world of fall youth sports, parents and guardians can all learn something new. Sergio A. Ulloa, D.O., OhioHealth Physician Group orthopedic surgeon and sports medicine physician at the Castrop Center in Athens, offers tips to help young athletes have the most successful season possible.
Stretch and hydrate
Dr. Ulloa said the most common types of injuries he sees in his practice during this season are muscle strains, such as pulled hamstrings, and cramping. These are usually caused by one of two things: lack of warm-up or lack of water. Kids are excited to be back with their friends and playing sports, so they often forget the importance of stretching and hydrating.
“As we get older, we learn to appreciate the beauty of stretching. I mean, it’s honestly, one of the things that we just don’t do enough of, especially as a kid. I remember putting on my soccer shoes two seconds before I had to go play soccer” Dr. Ulloa remarked.
Just as stretching prepares muscles for play, pre-hydration prepares the body for exertion. Most coaches understand that water breaks are extremely important when playing sports, even in the cooler weather. However, it’s also important to drink plenty of water before practices and games. (Kids may be more prone to reach for the brightly colored Gatorade or Powerade, plain water is cheaper and more effective, Dr. Ulloa said.)
Hold the RICE
If your child is injured, adults should be aware that RICE — rest, ice, compression and elevation — is no longer the recommended treatment for many sport-related injuries.
“It’s better to compress the joint if we need to, but to slowly allow for the joint to be mobilized as well as we can tolerate,” Dr. Ulloa said.
This may be harder for young children than tweens and teens: When something hurts, moving it around is likely the last thing they want to do. Explain that keeping the injured area moving can lead to a faster recovery and getting back to their friends quicker.
Unfortunately, not all injuries can be fixed at home. Excessive bruising is a tell-tale sign that you should take a field trip to the doctor’s office. While it may not be anything serious, Dr. Ulloa said it’s “a sign that maybe something isn’t quite right.” It’s always better to be safe rather than sorry.
Concussions require rest
Where gentle movement is the way to go for sprains and strains, concussions require rest. Dr. Ulloa said that means taking a break from music, light, noise and electronics.
That can be hard for kids, who often have a hard time doing nothing and who are accustomed to staying connected with friends via their phones and playing video games. Keep a close eye on symptoms and make sure your child is truly giving their brain a break during this recovery period. If concussion symptoms continue or get worse, you should bring your child into the office to get checked.
“All of us ultimately want to play and want to practice long term, but it can cause downstream problems,” said Dr. Ulloa. “The brain needs to recover you.”
Eat a balanced diet
While sugary and processed food are an easy thing to grab when life gets hectic, they are not a good way to maintain good nourishment in the long-run. Balance is very important and learning how to eat a balanced diet now will benefit kids on and off the field.
“We all need protein in order to be able to replenish our muscle injuries that we could get when we exercise,” Dr. Ulloa said. “We need to learn to eat right, so that our bodies can recover for the next day of hydration and for the next day of exercise.”
