3 Reasons To See A Chiropractor After An Injury

Athletes and non-athletes can roll their ankle when walking, running, dancing etc.

As an athlete, the demands put on the body can lead to wear and tear and injuries do sometimes occur. Even more so when we get older. Since our bones and muscles age right along with us, our bodies are more prone to get tweaked and sustain an injury. Seeing a chiropractor for treatment not only can help prevent injuries by keeping the body moving properly and keeping it strong, but if an athlete sustains an injury, it can help with a more speedy recovery. How you may ask?

Well, as you may know many professional athletic teams have added chiropractors to the staff to consult on treatment options when a player is injured. Chiropractors not only treat the spine but any joint that moves. This means not only the spine but extremities too! The full body is assessed and treated.

Here are 3 examples of what chiropractors can do to help with injuries:
1.Faster Healing
A sport injury gone untreated or even just left alone can lead to chronic injuries if the cause is not treated. Chiropractic care improves movement and blood flow to your muscles and soft tissues by allowing them to receive more oxygen and necessary nutrients. Regular chiropractic adjustments also reduce swelling by taking stress off of the area and take pressure produced by inadequate movement of the joints which put strain on the soft tissues and nerve roots which leads to swelling.

2. Better Mobility
Chiropractic care allows for proper movement in the body. This is spinal and extra-spinal. We also perform soft tissue work as well as cold laser at our facility. Increased flexibility and less strain on the body leads to decreased injuries, increased athletic performance and better health.

3. Find issues before there is pain: As most of you know, you get a warning sign before pain will set in. Lack of movement, tightness, a “tweak”, pulling or some sort of dysfunction normally occurs before there is discomfort. If you take care of your body, it will reward you with feeling great and working great! Chiropractic allows the body to do what it is supposed to do, function at its highest capacity!

Remember, if you do get an injury, ice for 15-20 minutes every couple hours for the first 24 hours to take down the swelling. Then after the swelling is down, move! This doesn’t mean go out and run or put a large strain on it but get the joint to move, it will decrease how long it takes to rehabilitate the area.

The Benefits Of Massage And Chiropractic Used Together

Massage therapy has begun to be widely used as a complimentary therapy in the health industry. This is because studies are now showing how important joint mobilization is for injury recovery. 

Any massage therapist will tell you that when they are performing a massage, they want to relax the muscles and get the joints to move more freely and loosen. Inflexible muscles limit function and lead to discomfort. With this in mind, there must be emphasis on how tight musculature leads to tight joint capsules. The capsule serves as a articular surface to stabilize the joint by limiting movement and providing stability. If getting a massage loosens and starts to get the joint mobilized, tight joint capsules will begin to decrease mobilization of the joint again putting you back where you started.

This is why you get a massage and feel “great” for a while but then in a few hours, days or weeks, discomfort comes back again. I always recommend getting both massage therapy and chiropractic together because it is highly beneficial. Chiropractic gets the joints moving and lessens the stress on the capsule. Getting the joints moving properly allows massage work to become even more beneficial. It is a wonderful combination!

Here are some of the benefits of massage therapy:
1. Improves your circulation: Blood is basically nutrition for your muscles and body. Blood carries nutrients for the body and most importantly oxygen which helps rejuvenate the body and helps rebuild muscle tissue
2. Improved range of motion
3. Helps recovery time after an injury and between workouts. Increased blood circulation helps get rid of lactic acid buildup leading to better muscle function.
4. Influences the excretion of nitrogen, phosphorus and sulfur that are all necessary for tissue repair. We here at Precise Moves Chiropractic are a health facility and understand the body fully. We have a relaxing atmosphere and it does look “spa-like” but our massage therapists are highly trained and are guided by our doctor. We give the treatments you need to get the results desired.

Runners May Be In Great Shape, But They Are Prone To Injuries

By most estimates, nearly 70 percent of runners will become injured. While many of their injuries will appear minor, they can become more serious over time if not properly treated.

Running injuries may impact other areas of the body as well. Because I am an extremity expert as well as a chiropractor, I am trained to look at the body.   I want to identify the true source of the problem treat any malfunction in the body and develop a training or rehabilitation program to solve it.

Among the most common running-elated injuries are:

  • Runner’s Knee – This is the most common running-related injury. Known as patello-femoral pain, and sometimes diagnosed as chondromalacia of the patella, runner’s knee is essentially irritation of the cartilage of the kneecap. The condition results in pitting or fissuring of the cartilage to varying degrees. While running, various mechanical conditions may predispose runners to a poorly tracking kneecap. This can result in irritation and/or damage to the kneecap. Runners will notice pain near the kneecap, especially after sitting for extended periods of time with knees bent or while walking down stairs or downhill. Appropriate treatment involves eliminating or modifying activities that cause the pain; correcting improper biomechanics that allow the injury to arise; and avoiding positions that further irritate the condition, such as sitting for prolonged periods of time.
  • Iliotibial Band Syndrome – Symptoms of this syndrome include pain or aching on the outside of the knee, usually occurring in the middle or at the end of a run. When you flex and extend your knee, the iliotibial band, which runs along the outside of the thigh, can become irritated from repetitive rubbing over the outside of the knee. There are several causes of this syndrome, including weak gluteal muscles, bowed legs, over-pronation of the foot, leg length discrepancy, and running on uneven surfaces. Running on a circular track may also contribute to the problem. As with other running injuries, athletes should decrease their training regimen. In addition, they should also add stretches for the ouside of their thigh to their warm-up program, avoid running on uneven or circular track surfaces, and some should wear motion control running shoes.
  • Shin Splints – Also called medial tibial stress syndrome, “shin splints” refers to pain occurring in either the front or inside portions of the lower leg. Tenderness extends along the length of the lower leg at either of the surfaces. Those most at risk for shin splints are beginning runners who are not yet used to the stresses of running or who have not stretched or strengthened properly. To care for shin splints, runners should decrease their training, and begin with ice and rest, later adding strengthening of their lower leg muscles. They may use swimming and biking as alternative forms of exercise. If symptoms persist, runners should consult their physicians.
  • Achilles Tendinitis – The Achilles tendon is the connection between the heel and the muscles of the lower leg. Several factors contribute to the development of Achilles tendinitis, including excessive hill running, sudden increases in training, and improper shoes. One of the major factors is excessive tightness of the posterior muscles of the leg, including the calf muscles and the hamstrings. Runners with this condition should reduce their running. They can use ice and gentle stretching to reduce pain and tightness. If not treated properly, Achilles tendinitis can develop into a chronic problem.
  • Heel Pain (Heel Spurs and Plantar Fasciitis) – The most common heel problems are caused by strain of the plantar fascia, which extends from the heel to the toes. Strain in this tissue can become very painful, especially with the first steps of the day. The condition can cause swelling at the origin of the plantar fascia at the heel. The pain is most noticeable when the foot flattens during weightbearing or when pushing off with the toes during walking or running, and it is usually located near the heel. The problems tend to occur in flat, flexible feet and in high arched, stiff feet. Left untreated, the pain can spread around the heel. Treatment should include a decrease in the intensity and duration of running workouts. Runners should also evaluate their running shoes for excessive wear and for proper fit. The wrong shoe for a foot type can worsen biomechanical flaws and cause plantar fasciitis.

Runners can take several precautions to prevent being sidelined because of an injury. While some of these steps might seem time-consuming or expensive, they are a good way to keep you on the right track.

  • Prepare for exercise/activities – Understand what muscle groups will be used and slowly start conditioning them by strengthening them. Talk with a PM&R physician to determine the appropriate type of exercises.
  • Properly stretch muscles before running – Muscles and joints need to warm up before beginning a run. Also be sure to allow for a “cooling down” period afterward.
  • Use an appropriate running shoe – There are several brands and models of running shoes. Make sure you are using the type best suited for your feet and your running style. Running shoes should also be replaced regularly. Consult a specialty running store to choose an appropriate shoe.
  • Incorporate hard days and easy days into your training program – Mileage should only be increased approximately 10 percent each week. Runners should make sure to decrease their mileage slightly every third week as a way to allow for recovery prior to additional mileage increases. Runners should also be patient with their development, being careful not to push themselves too far or too fast.
Some information provided by the 2012 American Academy of Physical Medicine and Rehabilitation: http://www.aapmr.org/patients/conditions/msk/Pages/runfact.aspx

Snowboarders More Injury Prone Than Skiers, Especially Women

NEW YORK (Reuters Health) By Genevra Pittman.  A new study from a Vermont ski resort found that snowboarders get injured slightly more often than skiers, with the most injuries happening in young, inexperienced female snowboarders.

The types of injuries in the study also varied by sport, with snowboarders most likely to be taken out by a hurt wrist or shoulder, and skiers more commonly injuring a knee ligament.

During 18 winter seasons with 4.6 million visitors, researchers counted a total of close to 12,000 injuries severe enough to bring skiers and snowboarders to the resort clinic.

“It’s true, these things do happen,” said Dr. David Salonen, a radiologist who has studied ski injuries at Toronto Western Hospital — and there’s probably no way to avoid them completely.

But, “For how many people are out there skiing (and snowboarding), injuries are relatively rare,” added Salonen, who wasn’t involved in the new study.

Salonen told Reuters Health that as with any sport, if you use the equipment properly and don’t push the boundaries of your experience or fitness, your chance of injury drops.

For the new study, Dr. Robert Johnson from the University of Vermont College of Medicine in Burlington and colleagues analyzed injury reports from Sugarbush Resort in Warren, Vermont, from 1988 through 2006.

Snowboarders accounted for 17 percent of the resort’s visitors during that time, but slightly more of its injuries — about 19 percent. Since 2001, the research team reported, injury rates have been consistently higher in snowboarders than skiers.

On average, both skiers and snowboarders who got injured were younger and less experienced than a group of uninjured athletes who were surveyed for comparison.

“If you’ve got a whole bunch of people that are young and trying to learn how to do something that is like an extreme sport, there’s going to be a higher incidence of injury,” Salonen told Reuters Health.

“In any sport — and skiing and snowboarding is one of them — there are areas that will be more threatening and challenging to the athlete but also more intriguing. As you’re younger in age, you have a tendency to want to push your limits greater in any sport.”

Johnson’s team did not find that injuries were more common in athletes who used so-called terrain parks at the resort, which include half-pipes and jumps, even though researchers had been afraid that would be the case when they were installed.

One in five of all snowboarding injuries in adults and close to two in five in kids were wrist sprains and breaks, which are generally the result of a fall forward on to the snow, according to Salonen. Fractured collar bones and concussions each accounted for about four percent of the injuries in adults and five percent in kid snowboarders.

Among skiers, on the other hand, torn and otherwise injured knee ligaments sidelined one-third of the adult skiers, with leg muscle bruises being most common in kids, Johnson and his colleagues reported in the American Journal of Sports Medicine.

Salonen said that it’s hard to tell how bad those different injuries were, and one snow sport isn’t typically associated with worse injuries than the other.

He said that in both skiing and snowboarding, recreational athletes need to make sure their equipment fits correctly for their body size, ability and technique, and newcomers should start out with lessons and know their limits on the slopes.

“It’s like any sport,” Salonen said, “if you’re physically not in any position to be able to do what you’re about to do, it’s probably going to be a bad outcome.”

Johnson said that injury prevention is about “common sense, which is a bit difficult to conjure up with the young males… who imitate what they see on the X Games.”

While wearing a helmet and some kinds of wrist guards might be helpful, he told Reuters Health, making safe decisions is what’s most important.

“You have to modify your behavior and not go out hitting your head on trees, whether you’re wearing a helmet or not.”

SOURCE: http://bit.ly/yUR70M American Journal of Sports Medicine, online January 20, 2012.

 

Is Jumper’s Knee (AKA: Patellar Tendonitis) Serious?

This problem occurs when there is an inflammation or injury of the patellar tendon, right underneath the kneecap. Jumper’s knee is an overuse or repetitive injury that occurs over time.

This injury can happen with any sport that requires constant jumping, landing, and changing direction.  This can cause strains, tears, and damage to the patellar tendon.

Jumper’s knee can seem like a minor injury and a lot of people ignore it until they can’t stand it anymore. Because of this, many athletes keep training and competing and tend to ignore the injury or attempt to treat it themselves. However, this strain can lead to a serious condition.

Bones, joints and muscles in the knee work together to flex and extend the knee.  When the knee is extended, the quadriceps muscle pulls on the quadriceps tendon, which in turn pulls on the patella. Then, the patella pulls on the patellar tendon and the tibia and allows the knee to straighten. In contrast, when bending the knee, the hamstring muscle pulls on the tibia, which causes the knee to flex.

In jumper’s knee, the patellar tendon is damaged. Since this tendon is crucial to straightening the knee, damage to it causes the patella to lose any support or anchoring. This causes pain and weakness in the knee, and leads to difficulty in straightening the leg.

Symptoms:

1. Pain directly over the patellar tendon (or below the kneecap)

2. Stiffness of the knee, particularly while jumping, kneeling, squatting, sitting, or climbing stairs

3. Pain when bending the knee

4. Pain in the quadriceps muscle

5. Leg or calf weakness

6.Warmth, tenderness, or swelling around the lower knee

7. Balance problems

For mild to moderate jumper’s knee, treatment includes:

1. Resting from activity or adapting a training regimen that greatly reduces any jumping or impact

2. Icing the knee to reduce pain and inflammation

3. Wearing a knee support or strap (called an intrapatellar strap or a Chopat strap) to help support the knee and patella. The strap is worn over the patellar tendon, just beneath the kneecap. A knee support or strap can help minimize pain and relieve strain on the patellar tendon.

4. Elevating the knee when it hurts (for example, placing a pillow under the leg)

5. Anti-inflammatory medications, like ibuprofen, to minimize pain and swelling

6. Massage therapy

7. Minimum-impact exercises to help strengthen the knee

8. Rehabilitation programs that include muscle strengthening, concentrating on weight-bearing muscle groups like the quadriceps and calf muscles.

How long does it take to recover?

Recovery can take a few weeks to several months. It’s best to stay away from any sport or activity that can aggravate the knee and make conditions worse. However, recovering from jumper’s knee doesn’t mean that someone can’t participate in any sports or activities. Depending on the extent of the injury, you can still play the sport you love, you just need to maintain stretching and maintenance to the joint.

How can we prevent Jumper’s Knee?

The most important factor in preventing jumper’s knee is stretching. A good warm-up regimen that involves stretching the quadriceps, hamstring, and calf muscles can help prevent jumper’s knee. Sometimes applying heat to the area helps as well before a work out.  It’s always a good idea to stretch after exercising, too.

What turraine is best for running?

Soft or hard surfaces while running?  That is what people ask me all of the time.  I normally like to tell them to run on the beach barefoot since this is the best for shock absorption of the foot.  But….if someone is getting over a sprain, it is not good to have them run on uneven soft surfaces because the ankle or leg can’t handle the bumps and it may irritate old chronic injuries.

Running on hard surfaces is hard on the body and does add shock to the foot and kinetic chain.  I guess the answer to the question of running on soft surfaces versus hard ones depends on the individual and what is going on with them.  Here is a great article discussing the differences between each option.

Article:

Hirofumi Tanaka, an exercise physiologist at the University of Texas at Austin, bristles when he sees dirt paths carved out of the grass along paved bicycling or running routes. The paths are created by runners who think softer ground protects them from injuries.

Dr. Tanaka, a runner, once tried it himself. He was recovering from a knee injury and an orthopedist told him to stay away from hard surfaces, like asphalt roads, and run instead on softer surfaces, like grass or dirt. So he ran on a dirt path runners had beaten into the grass along an asphalt bike path.

The result? “I twisted my ankle and aggravated my injury while running on the softer and irregular surface,” he said.

In the aftermath of his accident, Dr. Tanaka said he could not find any scientific evidence that a softer surface is beneficial to runners, nor could other experts he asked. In fact, it makes just as much sense to reason that runners are more likely to get injured on soft surfaces, which often are irregular, than on smooth, hard ones, he said.

His experience makes me wonder. Is there a good reason why many runners think a soft surface is gentler on their feet and limbs? Or is this another example of a frequent error we all make, trusting what seems like common sense and never asking if the conventional wisdom is correct?

Perhaps a runner who, like me, strikes the ground with her forefoot instead of her heel, might risk more injuries on softer ground. After all, every time I push off on a soft surface, I twist my foot.

Exercise researchers say there are no rigorous gold-standard studies in which large numbers of people were assigned to run on soft or hard surfaces, then followed to compare injury rates.

There’s a good reason for that, said Stuart J. Warden, director of the Indiana Center for Translational Musculoskeletal Research at Indiana University. It’s too hard to recruit large numbers of people willing to be randomly assigned to one surface or another for their runs.

“I think the reason people haven’t answered that question is that it is not an easy question to answer,” Dr. Warden said.

When Dr. Willem van Mechelen, head of public and occupational health at VU University Medical Center in Amsterdam, searched for published studies on running injuries and how to prevent them, he, too, concluded that there were no good studies that directly support running on softer ground. “Significantly not associated with running injuries seem age, gender, body mass index, running hills, running on hard surfaces, participation in other sports, time of the year and time of the day,” Dr. van Mechelen concluded.

So what is going on? It seems obvious that the forces on your legs and feet are different depending on whether you run on soft packed dirt or on hard concrete. Why aren’t injury rates affected?

An answer that many accept comes from studies that addressed the question indirectly. In several of them, study subjects ran on plates that measured the force with which they struck the ground. Instead of varying the hardness of the ground, the researchers varied the cushioning of the shoes. More cushioning approximated running on softer ground.

Over and over again, studies like these found that the body automatically adjusts to different surfaces — at least, as mimicked by cushioning in shoes — to keep forces constant when foot strikes plate.

That finding makes sense, Dr. Warden said. If you jump from a table to the floor, you automatically bend your knees when you land. If you jump on a trampoline, you can keep your knees stiff when you land. Something similar happens when you run on different surfaces.

“If you run on a hard surface, your body decreases its stiffness,” Dr. Warden said. “Your knees and hips flex more. On a soft surface, your legs stiffen.” Running on a soft surface “is basically a different activity,” he said.

But those studies did not actually measure forces inside the body, Dr. van Mechelen noted. Instead, they used biomechanical modeling to estimate those forces.

“It is models, so God knows whether it is true,” Dr. van Mechelen said. “But to me it doesn’t seem far-fetched.”

Dr. Warden said some people adapt quicker than others to running surfaces, and he advised that anyone wanting to change from a soft to a hard surface, or vice versa, play it safe and make the change gradually.

Changing your running surface, Dr. Warden said, “is much like increasing your mileage, changing your shoes or some other aspect of your training program.” Abrupt changes can be risky.

But with no evidence that softer surfaces prevent injuries, there is no reason to run on softer ground unless you like to, Dr. Warden and other experts said. Dr. van Mechelen tells runners to get a pair of comfortable shoes and run on whatever surface they prefer.

Dr. van Mechelen, a runner himself, says his favorite surface is asphalt. Mine is too.

My coach, Tom Fleming, never suggested soft surfaces and never thought they prevented injuries. And, he said, there’s a good reason to run on asphalt, at least if you want to compete.

“Most road races are on hard roadways,” he told me. “So let’s get used to them.”

References: Gina Kolata NY Times

Always Stretch Before And After Workouts!

Most people who go to the gym love to lift weights but don’t stretch out before or after their workout.  It is recommended to warm up before lifting weights and even better to also stretch after lifting weights.

Stretching before a workout helps to get your muscles ready for the load you are about to put on it and helps prevent injuries which commonly occur when a muscle is tight and a load is added.  This added load puts additional pressure on the muscle and it gives way and rips muscle tissue (ouch!).

To prevent injuries, always stretch!  We tighten up more and more as we get older so stretching and improving our flexibility and balance are key to living a pain free and healthy life.

How To Prevent Tommy John Surgery

Tommy John surgery has become something that most big league pitchers and players have to consider when having elbow pain.  Throwing, especially at high speeds puts a lot of stress on the elbow.  Repetitive throwing can lead to swelling and tearing of the Ulnar Collateral Ligament in the arm. This ligament keeps the Humerus, Radius and Ulna in place and provides mobility of the elbow.

Compared to the larger muscles and ligaments in the body, this ligament is not as strong as knee ligaments (Anterior Cruciate Ligament).   Our body also wasn’t designed to perform high velocity throwing for years.  In time, if enough pressure is applied to the elbow, it will tear apart causing pain and effecting the velocity of throwing.

It is common for major league pitchers to have Tommy John Surgery.  Surgeons take some of the tendon of the players “good” forearm or hamstring and put it into the “bad” elbow.

They also drill holes in the ulna and humerus bones to sew it in.  Sounds easy huh?  Well, there are some concerns with this surgery.  In order to move the ulnar nerve away, surgeons have to cut or detach major muscles.  This can lead to infection, fractures, nerve irritation, numbness and inability for the muscle to function properly.  It is also pricey.  This surgery can run between $10,000 and $20,000.

Proper stretching, weight lifting can help pitchers stay away from this painful and expensive surgery.  Exercises with elbow pronation, supination and flexion are key to keeping the elbow in proper condition and ready to take the added stress of throwing a ball 100mph.

As chiropractors, we help keep prevent this surgery by keeping the joint in its proper position,  allowing the muscles and ligament to remain strong and work out any tissue damage that may have occurred.  We are a great option.

What Is That Funny Colored Tape On David Beckham?

You may have seen pictures of David Beckham, Serena Williams or Lance Armstrong with pink, blue or black tape on during a sporting activity and wondered what that tape is for?  Well, this tape is widely used because it helps heal while providing support and stability to muscles and joints.  Sometimes we hurt ourselves and think we can not continue working out or playing the sport we love.  Sometimes that is the case, but there are many times that taping can allow us to continue what we love without hurting ourselves further.  Taping can also elevate our performance so some athletes keep it on during their sport to run faster or move quicker.

Kinesio Taping® is a rehabilitative taping technique that is designed to accelerate your body’s natural healing process.  It does all of this without restricting your body’s movement.  Kinesio® Tex Tape is safe for everyone from kids to grandparents.  It successfully treats a variety of orthopedic, neuromuscular, neurological and other medical conditions.

The Kinesio® Taping Method not only provides your muscles and bones with the support you are looking for, but at the same time rehabilitates your condition as well.  It does this by targeting different receptors within your somatosensory system.  Kinesio® Tex Tape alleviates pain and facilitates lymphatic drainage by microscopically lifting the skin.  This lifting affect decreases inflammation allowing a quick recovery from your injury.   Kinesio® Tex Tape can be applied to any area of the body and has the ability to reduce pain and inflammation, enhance performance, prevent injury and promote good circulation and healing.

Kinesio Tex Tape has been proven to have positive physiological effects on the skin, lymphatic and circulatory system, fascia, muscles, ligaments, tendons, and joints.   It is safe, effective and pain free!

Adolescent (Teen) Sports Injuries

Athletic injuries occur in two different ways.

  1. Macrotrauma: an injury from a major force. Falls, collisions, sudden twisting. Examples are fractures, sprains and strains, bruises or cuts.
  2. Microtrauma is normally due to repetitive actions over a long period of time causing injury. Examples stress fractures, little league elbow, golfer’s elbow and shoulder impingement syndrome.

In high school, football accounts for the most injuries in boys, while soccer accounts for most injuries in girls.

Sprains of ligaments, muscle strains and bruises account for most of the acute injuries. However, repetitive and overuse during sports are more common in adolescents than acute injuries. Research studies have shown that up to 48 percent of high school athletes sustained one injury during their playing season.

Why are adolescents at risk for injury?

While they are still growing, the skeleton takes on the increased weight and load put forth during an athletic activity. They are not fully formed and as a result, there is increased risk for a severe injury in teens. During growth and development, agility, power, speed and motor coordination improve.

During their growth spurt, lengthening of the bones occurs before growth in the connective tissues. As a result, there may be a relative decrease in flexibility during this period. Girls tend to be more flexible than boys and peak in their flexibility around age fifteen years compared to boys who develop increased flexibility later in adolescence. Decreased flexibility may cause an increased risk for overuse injuries in both boys and girls.

There are other factors that may contribute to a teenager sustaining an athletic injury. These include the following:

  • Hazardous playing fields
  • Poor conditioning
  • Competing while injured or fatigued
  • Poor nutrition
  • Poor physical fitness
  • Inadequate supervision
  • Stress
  • Weather conditions
  • Inadequate, poorly fitted, improper safety equipment
  • Teams set by age rather than size

How are athletic injuries treated?

For acute injuries, always remember the mnemonic PRICE. Sprains and strain may be treated with Protection, Rest, Ice, Compression and Elevation.  Fractures may require casting.  Allowing the body to heal and alleviating the swelling can allow rehabilitation process to start. After the swelling is eliminated, appropriate adjustments can be administered, scar tissue can be properly addressed and exercises can be given.

How can we prevent these athletic injuries?

The following are some of the strategies that may help teens prevent athletic injuries:

  • Get a sports physical examination before allowing participation
  • Before each training or sports event, warm up and then cool down afterward
  • Do flexibility exercises
  • Play within safe ranges for one’s age and size
  • Use proper and well fitted equipment
  • Stay physically fit
  • Begin training one to two months before the season of the sport to prevent trauma to the body
  • Gradually increase training time but not more than ten percent each week

Parents should recall the following strategies to help prevent athletic injuries in adolescents:

  • Encourage teens to participate in several different sports
  • Be sure that coaches adhere to appropriate training principles
  • Modify rules for adult games so they are appropriate for adolescents
  • Ensure contests are supervised carefully and rules strictly enforced
  • Safety is more important than winning

-MassGeneral Hospital for children