Active teens are at increased risk for injury, last week Margaret Lynch shared some of the most common injuries in active teens that are seen at OrthoCarolina. This week she shares some tips on preventing and treating those common injuries.
Lynch told us that one of the best ways to prevent injuries is to make sure that teens listen to their coaches during pre-season training. While teens should stay conditioned year round, pre-season training gives them an opportunity to become conditioned for their specific sport. Lynch says “progressive training allows athletes to develop neuromuscular control that is needed for the activity in order to prevent injury”
Flexibility is another important component in a training program, athletes that lack flexibility are at increased risk of injury. Flexibility helps to reduce the strain as large forces go through the muscles, flexibility also allows joints to function within their normal range. Lynch suggests yoga, dynamic warm ups and stretching as ways to increase flexibility. She also warns that “teens and tweens can be prone to decreased flexibility during growth spurts”.
As adults we use weights as a way to strengthen our bodies and reduce the risk of injury while participating in other activities, teens can lift weights but there are precautions that should be in place. Lynch suggest waiting until Middle School, adding weight training does not negatively affect growth and can actually improve neuromuscular training. To reduce the risk of injury while weight training, teens need to make sure they are using proper form. Lynch recommends that teens meet with a certified personal trainer or strength and conditioning coach before starting any program. It is more important that an athlete use lighter weights but have correct form to avoid injury. Many injuries come from improper form in the weight room. “Don't worry about looking cool or lifting the heaviest weights, just make sure you have appropriate form. There are tons of resources from your coach, to a strength coach, or personal trainer. Don't try to figure out lifting free weights on your own!” advises Lynch.
Another important component in preventing injuries is proper cool down, often teens run off the field after practice without proper cool down. If your teen does not do a cool down with the team after practice, Lynch suggest some light jogging and stretching to reduce soreness.
Lynch advised that cross training is also hugely important. “Year round sports are why we are seeing more and more overuse injuries in younger athletes.” Cross training is important but a mental break from the sport is just as important, for example throwing fastballs throughout the year will lead to increased risk of ligament injury but we just as often see burnout in young athletes that participate in only one sport.
Even if we put all of these safeguards into place, injuries still can happen. How do you know when it is time to be seen? Lynch suggest parents start by trusting their gut, “I always tell my parents that they have radar. If your parent radar is going off, seek help.” As for an injury, Lynch suggest that students seek out the athletic trainer at their school if they have one, they are a phenomenal resource. If there is a visible defect or on ongoing issue, seek help from a medical professional, OrthoCarolina has an extensive staff or professional with a variety of specialists. “You know your child... if he/she does not bounce back with ice, ibuprofen after a few days, have them evaluated or if they have swelling after an injury, seek an evaluation” Lynch suggests.
