Safely Preparing for Fall Sports During the Summer
Dr. Angela Seabright
| 3 min read
By: Dr. Angela Seabright, a care management physician at Blue Cross Blue Shield of Michigan.
Going back to school in the fall means getting back to sports for many children and teens. More than 3.5 million children ages 14 and younger get hurt annually playing sports or participating in recreational activities, so focusing on safety when getting back into sports for the fall should be a top priority.
Properly preparing for fall sports during the summer months is essential for the health and safety of young athletes.
Fitness and conditioning
Start conditioning during the summer, but be sure not to do too much too soon. Building athletic fitness takes time. Athletes are more vulnerable to injury if they jump into big workouts too quickly. A progressive conditioning plan during the summer, which coaches may provide, strengthens muscle and connective tissue to lessen the chance of injury.
A consistent fitness plan also allows athletes to acclimate to the heat, reducing vulnerability to heat-related illnesses.
Using recommended gear and safety equipment, including pads, helmets, mouthguards and eyewear, is essential for safety. Gear should be functioning properly and replaced when damaged. Replace running shoes every 250 to 500 miles.
Common sports injuries in teens include muscle strains, ankle sprains and concussions. Know the signs of concussion and take immediate action if one is suspected.
Symptoms of a concussion include:
- Headache
- Sensitivity to light and/or noise
- Drowsiness
- Nausea and vomiting
- Vertigo or a loss of balance
- Inability to focus attention or follow events in real time
Sports physical
The MHSAA requires all athletes to undergo a physical examination prior to starting practice. A sports physical can ensure a teen is ready for the athletic season and can uncover any medical problems.
A sports physical includes checking heart health, bone and joint health, ongoing medical conditions such as asthma and anemia, and a wide range of health concerns.
Increasingly, health care providers are inquiring about mental health, as well. The Centers for Disease Control and Prevention report about 42% of high school students felt persistently sad or hopeless. Connection and strong bonds such as those built through sports teams can support good mental health in teens.
Hydration and heat
It’s important to hydrate before, during and after practices to prevent heat-related illnesses such as heat exhaustion and heat stroke. Athletes, coaches, and parents should know the signs of heat illnesses.
Symptoms of heat exhaustion include:
- Dizziness
- Nausea or vomiting
- Weakness
- Rapid pulse
- Headache
- Sweating
Heat stroke is a medical emergency, and symptoms include:
- Confusion and disorientation
- Drowsiness
- Irrational Behavior
- Hot, dry skin
- Dangerously high temperature
Practices and workouts should be in the morning and evening, outside of the hottest parts of the day.
Sleep and diet for recovery
Teens may enjoy sleeping in during the summer, but adjusting their sleep schedule to wake up at their normal time for school will make it easier when the school year starts. Good sleep helps athletes recover from the demanding work of sports.
Eating a nutritious diet is another essential part of safety and well-being for athletes. Carbs, fats and proteins fuel the body and rebuild muscle and tissue after intense exercise.
Avoid specialization
Young athletes are increasingly specializing at younger ages. Focusing too early on one sport, however, can lead to overuse injuries and burnout. Burnout, depression, and anxiety are more common in athletes who specialize from a young age, according to a study.
The National Athletic Trainers’ Association recommends young athletes delay specializing as long as possible. A variety of sports helps athletes develop general fitness and reduces injury risk. Rest and recovery, including complete rest from sports, is essential for growing children and teens.
Dr. Angela Seabright is a care management physician at Blue Cross Blue Shield of Michigan. For more health news and information, visit AHealthierMichigan.org.
Image: Getty Images
