7 Stretches to Help Young Athletes Prevent Sports Injuries
One of the leading causes of injury in young people is participating in sports. Children and teens don’t always think about the short- and long-term consequences that being injured during a sporting match can bring. Injuries can range from being out for a few weeks, to being sidelined indefinitely.
We know that it is not possible to completely avoid injuries, especially when your child participates in contact sports. But there are simple stretches that parents can encourage athletes to perform in order to protect themselves before and after a game or practice session.
Why Stretch?
No matter what activity your child is participating in, stretching will keep their body flexible. Increasing flexibility can reduce injuries, especially at the knee and ankle.
Before beginning any physical activity, the body needs warm up. Light exercises, walking, running in place or jumping jacks are great ways to begin the warm up process. Once muscles are warm, they are ready to begin stretching.
Each stretch should be repeated three to six times:
Forward lunge. Kneel on one knee. Place the other leg forward at a right angle (knee directly over ankle). Lean forward to feel the stretch in the front of the thigh on the leg with the knee on the ground. Hold for 20 seconds. Move in and out of the stretch several times. Switch legs.
Side lunge. Stand with feet spread wide apart. Bend one leg and shift body weight toward that knee. Hold for 20 seconds. Move in and out of the stretch several times, then bend and lean toward the opposite leg.
Standing quad (thigh) stretch. Use a wall or chair for support. Bend one knee and bring the foot behind the buttocks. Using the hand on the same side of the body, pull the foot toward the buttocks, stretching the thigh. Keep the knees close together. Hold for 20 seconds, then release. Switch legs.
Seat straddle lotus. Sit with the soles of the feet together in front of the body, pressing knees to the floor. Place the forearms on the inside of the knees and push down, leaning forward from the hips. Hold for 20 seconds. Move in and out of the stretch several times.
Side seat straddle. Sit on the floor, legs spread apart in front of the body. With both hands, hold onto the shin of one leg. Lean forward, chin to knee. Hold for 20 seconds. Repeat. Switch legs.
Seat stretch. Sit with legs straight out in front of the body. Holding shins or ankles, lean forward from the hips. Bring the chin toward the knees. Hold for 20 seconds. Repeat several times.
Knees to chest. Lying on the floor, bend knees and bring them to the chest. Rock gently. Hold for 20 seconds. Repeat several times.
Repeating these exercises after every workout, will help the body cool down and increase flexibility. Cooling down helps the muscles eliminate waste products and helps decrease soreness.
If your child is consistently suffering from injuries, we encourage you to take advantage of our Stay F.I.T. Student Athlete special.
Fascial Integrative Treatment, or F.I.T., is an innovative and advanced soft-tissue system. It is a manual hands-on therapy that corrects the dysfunctions that these soft-tissues can undergo. During the F.I.T. process, we will evaluate the problematic area, properly diagnose the condition, treat it and evaluate the surrounding muscles, tendons, ligaments, fascia, nerves and joints.
We offer a free consultation for all new patients to determine whether our office is the right fit for your family’s needs.
Our Irvine chiropractic office is located near John Wayne Airport, convenient for people living in Newport Beach, Costa Mesa, Tustin, Santa Ana and other surrounding Orange County communities. To learn more about our variety of services or to schedule an appointment, call 949-263-9003 today.