In today’s age of health and fitness, more and more kids are involved
in sporting activities. Although being part of a football, soccer or Little
League team is an important rite of passage for many kids, parents and
their children could be overlooking the importance of proper nutrition
and body conditioning needed for preventing injuries on and off the playing
“The majority, if not all, sports are good, provided that the child prepares
appropriately,” says Dr. Carl Heigl, president of the American Chiropractic
Association’s Council on Sports Injuries and Physical Fitness. “Without
proper preparation, playing any sport can turn into a bad experience. There
are structural and physical developmental issues that need to be taken
into consideration before children undertake certain sports.”
Highly competitive sports such as football, gymnastics and wrestling follow
rigorous training schedules that can be potentially dangerous to an adolescent
The best advice for parents who have young athletes in the family is to
help them prepare their bodies and to learn to protect themselves from
sports-related injuries before they happen.
“Proper warm up, stretching and weight-lifting exercises are essential
for kids involved in sports, but many kids learn improper stretching or
weight-lifting techniques, making them more susceptible to injury,” says
Dr. Steve Horwitz. “Parents need to work with their kids and make sure
they receive the proper sports training.”
“Young athletes should begin with a slow jog to warm up the legs and arms
and stretch all the major muscle groups,” says Dr. Horwitz. “Kids involved
in football, baseball, gymnastics and swimming should develop a routine
that includes strengthening exercises for the abdomen, the low-back muscles,
arms and shoulders.”
Proper nutrition and hydration are also extremely vital. “A student athlete
may need to drink eight to ten 8-ounce glasses of water for proper absorption.
Breakfast should be the most important meal of the day. Also, eating a
healthy meal before and after practice or a game allows for proper replenishment
and refuels the body,” adds Dr. Horwitz.
Young athletes today often think they are invincible. The following tips
can help ensure your child does not miss a step when it comes to proper
fitness, stretching, training and rest that the body needs to engage in
Encourage your child to:
- Wear the proper equipment. Certain contact sports, such
as football and hockey, can be dangerous if the equipment is not properly
fitted. Make sure all items of equipment— including helmets, pads,
and shoes— fit your child or adolescent. Talk to your child’s coach
or trainer if the equipment is damaged.
- Eat healthy meals. Make sure your young athlete is eating
a well-balanced diet and does not skip meals. Avoid high-fat foods, such
as candy bars and fast food. At home, provide fruit rather than cookies,
and vegetables rather than potato chips.
- Maintain a healthy weight. Certain sports, such as gymnastics,
wrestling and figure skating, require your young athlete to follow strict
dietary rules. Be sure your child does not feel pressured into being
too thin and that he/she understands proper nutrition and caloric intake
is needed for optimal performance and endurance.
- Drink water. Hydration is a key element to optimal fitness.
Teenage athletes should drink at least eight 8-ounce glasses of water
a day. Younger athletes should drink five to eight 8-ounce glasses of
- Drink milk. Make sure your child has enough calcium included
in his/her diet. ACA recommends 1 percent or skim milk for children over
2 years old rather than whole milk because of its high fat content. The
calcium in milk is essential for healthy bones and reduces the risk of
joint-and muscle- related injuries.
- Avoid sugar-loaded, caffeinated and carbonated drinks. Sports
drinks are a good source of replenishment for those kids engaged in long-duration
sports, such as track and field.
- Follow a warm-up routine. Be sure your child or his/her
coach includes a warm-up and stretching session before every practice,
game or meet. A slow jog, jumping rope and/or lifting small weights reduces
the risk of torn or ripped muscles. Flexibility becomes a preventive
key when pushing to score that extra goal or make that critical play.
- Take vitamins daily. A multi-vitamin and Vitamin C are
good choices for the young athlete. Vitamin B and amino acids may help
reduce the pain from contact sports. Thiamine can help promote healing.
Also consider Vitamin A to strengthen scar tissue.
- Avoid trendy supplements. Kids under the age of 18 should
avoid the use of performance-enhanced supplements, such as creatine.
Instead, they should ask their coach or trainer to include weekly weight-training
and body-conditioning sessions in their workout.
- Get plenty of rest. Eight hours of sleep is ideal for
the young athlete. Lack of sleep and rest can catch up with the athlete
and decrease performance. Sluggishness, irritability and loss of interest
could indicate that your child is fatigued.