How to keep young athletes healthy
After COVID-19 waylaid sports participation and other activities, young athletes have returned to competitive athletics in droves.
The most recent data from the Sports & Fitness Industry Association says 37 percent of children between the ages of six and 12 played team sports on a regular basis in 2021. At the highest point in 2008, 45 percent were involved in sports. According to various youth sports participation surveys, including those from the Aspen Institute and TeamSnap, children between the ages of six and 18 spend an average of 16.6 hours each week playing sports.
With so much time devoted to sports participation, everyone involved can take steps to ensure that young athletes are safe and healthy during practice and play.
■ Encourage rest. Pushing the body to the brink without routine rest is a recipe for injury. Rest provides recovery time for muscles and joints as well as the mind. Athletes can aim for at least one day off from the sport per week. After the season ends, children can take an extended break before beginning a new sport
■ Eat balanced meals. Families can plan balanced meals that will provide the nutrition young athletes need to fuel their bodies. With increased physical activity comes a need to eat more. The International Olympic Committee says nutrients such as vitamin D, calcium and iron are essential but often lacking in youths with restrictive diets. A young athlete should eat plenty of complex carbohydrates, healthy fats, protein, and vegetables.
■ Encourage variety. MedlinePlus reports that many young athletes are engaging in “single-sport specialization” early on, focusing only on one sport, even during offseasons. Repetitive use of joints, bones and muscles for these sports can cause various injuries. To prevent that, young athletes should participate in a variety of sports and training exercises.
■ Wear the right gear. Athletes always should wear the safety gear required for the sport they’re playing. This may include eye protection, helmets and more.
■ Discourage young athletes from playing through pain. Pressing on through pain or an injury is a recipe for damage that could keep a player out for the season or even permanently. Young athletes shouldn’t try to be heroes and play through pain.
■ Alleviate mental pressure on athletes. Many young athletes throw themselves entirely into sports, perhaps at the expense of having more well-rounded childhoods. The National Federation of State High School Associations says only around 2 percent of high school athletes are awarded some form of athletic scholarship to compete in college, and fewer than 2 percent of NCAA student athletes go on to play professionally. Putting all of one’s eggs in the sports basket can contribute to anxiety that stems from pressure to succeed. Keep the emphasis on fun so young athletes don’t feel pressured.
■ Avoid performance-enhancing substances. Caffeine, anabolic steroids, steroid precursors, creatine, and stimulants are substances athletes use to boost performance. They can cause many health issues and even lead to addiction.