When athletes think about staying healthy, most focus on exercise, equipment, and technique. But too often, they go without the help and expertise of an athletic trainer.
Here are some tips from an athletic trainer at UPMC Sports Medicine to help athletes and active individuals avoid sports injury and stay in the game.
Sports Injury Prevention Tips
Injury surveillance
Athletic trainers are often able to provide injury prevention screenings to detect underlying conditions as well as factors that may predispose athletes to overuse injuries. They also are trained to deliver health care services that include emergency care at practices, events, and games; provide ImPACT® concussion baseline testing; and monitor injury rehabilitation to help athletes return safely to their sports.
Develop a proper training plan
Athletes should develop a training plan that involves more than just strength and cardio. Plans should incorporate rest days to allow the body to heal. It is also recommended that the athletes complete stretching exercises before and after training to improve flexibility. Athletic trainers can provide guidance on pre-season, in-season, and off-season conditioning.
Know your body and its limitations
Young athletes may push themselves too hard in an attempt to prepare for the season. For example, baseball pitchers often throw hundreds of pitches each week to train. This often leads to fatigue, overuse injuries, or more. To prevent overuse injuries, coaches and athletes should monitor and limit the amount of time allowed for any repetitive activity.
Replace worn out or old equipment when necessary
If players continue to use old equipment once it has run its course, injury could result. Athletes such as soccer players and runners tend to suffer from shin splints, a painful inflammation caused by excessive training or running in worn-out shoes. To prevent this injury, it is recommended that shoes be replaced after 300 to 500 miles of use. Also, be sure to replace any piece of equipment that no longer fits securely.
Take time to rest and recover
It’s not uncommon for athletes to jump from one sports season to another, let alone from their high school team to a club team to keep a competitive edge year-round. Athletes should take time off between sports seasons to allow their bodies to recover. For a multisport athlete, consider taking 10 days off between seasons. For a single-sport athlete, four to six weeks of rest is recommended.
Properly fuel yourself
Proper nutrition helps young athletes fuel athletic performance and recover from training. Be sure to plan and prepare portable snacks or meals. Hydration is also key.
Editor's Note: This article was originally published on , and was last reviewed on .