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Three Steps to Preventing Injury in Young Athletes

In recent years, the number and severity of injuries to young athletes has increased significantly. This is especially true of female athletes, most notably soccer players. At one local high school, three of the top players on the girls' varsity soccer team sustained season ending ACL injuries. The team suffered by losing a huge part of its starting lineup and the injured athletes lost one of the most rewarding opportunities to play team sports that most of us ever have.

These types of injuries and other injuries that affect the stability of a joint (shoulder, ankle, elbow, for example) can take weeks or even months to heal. This can be difficult because the kids see their chance to play and compete slipping away and will push parents and coaches to let them get back on the field. If they do go back too soon, chances of re-injury are much higher and may later result in early degenerative disease such as osteoarthritis.

While proper rehabilitation after injury is critical, the best approach for all concerned is to prevent injuries from happening in the first place. The following 3 steps, along with proper nutrition and adequate rest, can help to prevent most serious injuries:

Step 1- Evaluation.

High school athletes are required to submit to a sports physical before they can participate in high school athletics. The purpose of the exam is to ascertain whether the student has a health problem that will make it risky or undesirable for him or her to play high school sports. This basic exam is not intended to identify sports specific issues that may predispose a student to injury.

This type of evaluation is best done by a physical therapist or sports medicine doctor. These professionals are experts in testing and measuring for muscle imbalances, gait or postural problems, and restricted or excessive range of motion. They can then recommend specific exercises to correct these problems.

Step 2 - Sports Specific Exercise. The best way to prevent injury and achieve optimum performance is through sports specific training. Some high schools now have athletic trainers who work with the coach to implement a program that will provide specific exercises or drills tailored to each sport. If not, a physical therapist, licensed athletic trainer, or a highly experienced personal trainer can provide a program for your athlete to follow.

Step 3 - Communication. Coaches and parents alike must encourage athletes to speak up when something is starting to hurt or if they are experiencing excessive fatigue or soreness. Coaches especially must be observant and notice if an athlete's level of performance has dropped noticeably and take a closer look when an athlete shakes off a particularly hard hit or fall and tells them they are "fine". Likewise, parents should follow up when their child complains repeatedly that something is hurt or sore. Through such observation and communication, more serious injury can be avoided.

Taking these three steps will go a long way toward preventing injury and promoting all of the wonderful things that participation in high school sports provides.