[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2022\/04\/stretching-for-young-athletes\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2022\/04\/stretching-for-young-athletes\/","headline":"Stretching for Young Athletes: Encouraging Your Child to Warm Up Before Practices and Games","name":"Stretching for Young Athletes: Encouraging Your Child to Warm Up Before Practices and Games","description":"Children have seemingly unlimited energy, ready to run, jump, chase, or play at a moment’s notice. As children get older, more of that energy often becomes structured around organized activities and sports. According to Nemours KidsHealth, participating in sports at a young age can help boost a child’s self-esteem and develop other critical skills, such […]","datePublished":"2022-04-20","dateModified":"2022-04-15","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","name":"Sports Medicine","url":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","sameAs":"https:\/\/share-dev.upmc.com\/sports-medicine\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2022\/04\/GettyImages-1210331055.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2022\/04\/GettyImages-1210331055.jpg","height":325,"width":754},"url":"https:\/\/share-dev.upmc.com\/2022\/04\/stretching-for-young-athletes\/","about":["Health Topics A-Z","Sports Medicine"],"wordCount":908,"articleBody":"Children have seemingly unlimited energy, ready to run, jump, chase, or play at a moment’s notice.As children get older, more of that energy often becomes structured around organized activities and sports.According to Nemours KidsHealth, participating in sports at a young age can help boost a child’s self-esteem and develop other critical skills, such as learning how to work with others and the value of practice in developing new skills. Additionally, learning healthy habits during childhood helps establish a foundation for lifelong health, according to the Centers for Disease Control and Prevention (CDC).Parents of first-time athletes want to do their best to help their child succeed, and one healthy habit you can help instill in your young athlete is stretching before and after practices and games.The Importance of Stretching for KidsIn general, stretching creates increased flexibility and prepares the muscles for exercise. Appropriate flexibility can also decrease the likelihood of a muscle injury.Many kids want to jump right into their favorite activities, but encouraging kids to stretch before activities, practices, and games can help with both warm-ups and performance.And pre-exercise stretching is just the start: post-exercise stretching is important, too. Because kids often transition quickly from activity to activity \u2014 rarely taking time to rest \u2014 stretching after exercise can help with muscle soreness, allowing them to keep doing the things they love without pain or stiffness.In fact, encouraging kids to rest may become necessary as they get more active. Teaching kids the importance of rest in injury healing and prevention can help them stay healthy so they never miss a practice, meet, or game.The types of stretches recommended may vary by activity. It can help to break them down into two groups: static stretches and dynamic stretches. In many cases, it is most effective to combine both types before and after any activity. Dynamic stretching is typically recommended before exercise; static stretching may be more beneficial when exercise is complete.Static StretchesStatic stretches are more traditional, stationary stretching exercises. They involve holding a position in which a muscle is stretched for an extended period.Dynamic StretchesDynamic stretches involve movement and activate the muscles in a way that feels more like an athletic activity. This allows stretching with movement instead of prolonged holds of the position.Stretching for Specific SportsWhile a combination of both dynamic and static stretches is recommended before and after exercise, different types of stretches may be better suited depending on the activity.According to the International Journal of Sports Medicine and Therapy, static stretching, which helps increase flexibility, can be beneficial in sports that require athletes to be more flexible, such as gymnastics.For sports that are heavy in running or jumping (basketball, sprinting, hurdles), dynamic stretching can be beneficial.Ultimately, regardless of type, it is most important to make warming up and cooling down via dynamic and static stretching a regular part of your young athlete’s routine.Stretching Tips and TricksThe American Academy of Orthopaedic Surgeons recommends the following stretching and flexibility exercises for young athletes:Standing StretchesWith all standing stretches listed below:Hold for five seconds.Repeat three to six times.Repeat on opposite leg.Forward LungesInstructions: Kneel on the left leg, placing the right leg forward at a right angle. Lunge forward, keeping the back straight. Stretch should be felt on the left groin.Side LungesInstructions: Stand with legs apart, bending the left knee while leaning toward the left. Keep the back straight and the right leg straight.Cross-OverInstructions: Stand with legs crossed, keeping the feet close together and the legs straight. Try to touch the toes.Standing Quad StretchStand supported by holding onto a wall or chair. Pull the foot behind to the buttocks. Try to keep knees close together.Seated StretchesWith all seated stretches listed below:Hold for five seconds.Repeat three to six times.Repeat on opposite leg (where applicable).Seat Straddle LotusSit down, place the soles of the feet together, and drop the knees toward the floor. Place the forearms on the inside of the knees and push the knees toward the ground. Lean forward from the hips.Seat Side StraddleSit with legs spread, placing both hands on the same shin or ankle. Bring the chin toward the knee, keeping the leg straight.Seat StretchSit with the legs together, feet flexed, and hands on the shins or ankles. Bring the chin toward the knees while keeping the back flat.Knees to ChestLie on the back with knees bent. Grasp the tops of knees and bring them out toward the armpits, rocking gently.To learn about the Young Athlete Program at UPMC Sports Medicine or to make an appointment, please visit our website or call 1-855-937-7678.SourcesStretching (for Teens) - Nemours KidsHealthFlexibility Exercises for Young Athletes - OrthoInfo - AAOSPhysical Activity Guidelines for Americans, 2nd edition (health.gov)Signing Kids Up for Sports (for Parents) - Nemours KidsHealthAbout KidsHealth (for Parents) - Nemours KidsHealthYour Child's Self-Esteem (for Parents) - Nemours KidsHealthFull article: A Systematic Review into the Efficacy of Static Stretching as Part of a Warm-Up for the Prevention of Exercise-Related Injury (tandfonline.com)CURRENT CONCEPTS IN MUSCLE STRETCHING FOR EXERCISE AND REHABILITATION (nih.gov)Healthy Muscles Matter: Ways to Care for the Muscular System (nih.gov)Sports Injuries in Youth: A Guide for Parents: Diagnosis, Treatment, and Steps to Take (nih.gov)"},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2022","item":"https:\/\/share-dev.upmc.com\/2022\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"04","item":"https:\/\/share-dev.upmc.com\/2022\/\/04\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Stretching for Young Athletes: Encouraging Your Child to Warm Up Before Practices and Games","item":"https:\/\/share-dev.upmc.com\/2022\/04\/stretching-for-young-athletes\/#breadcrumbitem"}]}]