Fitness tips to reduce the risk of injury in high school athletes

One in three kids who plays a team sport in the United States sustains an injury serious enough to miss practice or games. The most common sites of injury are the head, knee, foot/ankle, shoulder and elbow.

Can we prevent sports injuries in our teen athletes? There are certainly ways to reduce the risk.

Here are some tips for teen athletes to keep in mind:

• Warm and cool down stretches. Teen athletes should always warm up before their game. Jog in place for 5 minutes, then do some light stretches to warm up the muscles. Do some cool down stretches after the game.
• Don’t overdo it right away. Start at a lower intensity and build on your workout as you increase in strength and stamina.
• Cross train. Cross training in a different sport can increase fitness and lower the risk of repetitive use injuries as teens use different muscles and movements.
• Take recovery days. The National Athletic Trainer’s Association recommends young athletes take a minimum of two days off per week from organized training and competition for physical and mental recovery.

Another way to reduce the risk of injury is to have your teen meet with a fitness professional who has the proper knowledge and tools to help them train and compete safely. The goals of many fitness programs for athletes are to improve functional movement, enhance performance, heighten body awareness, and reduce the risk of injury during practice and play.

As a personal trainer who works with athletes of all types, my job is to provide a safe and effective program that will benefit the athlete. Here are some things to keep in mind when choosing a fitness program for your teen athlete:

1. The program is only as efficient as the information gathered from the athlete, and only as effective as adhered to by the athlete. The questions asked and the assessments performed during the initial meeting are crucial. It’s important that your teen provides accurate answers to the questions asked during the initial assessment.
2. Research has proven that traditional strength and conditioning exercises don’t always properly prepare the athlete for the rigors of their sport, nor correct any weaknesses, imbalances or tightness that may contribute to a future injury. Try to find a program that is comprehensive, systematic and fully integrated to help your teen develop functional strength and neuromuscular efficiency.

Endeavor Health Fitness & Wellness Centers offer specialized programming for both individuals and teams to help reduce the risk of athletic injuries.

• Functional Sport Assessment (FSA)*: Available year-round, the FSA allows observation of body sites commonly prone to injury in youth and teen athletes through a series of performance tests. Functional status is reported along with training recommendations.
• Personal training: A highly qualified trainer will work with the athlete to create a safe and effective program to meet performance needs and goals. There are a variety of training packages available for both members and non-members.
• Team training*: Special pricing is available based on participants, number of training days and length of training sessions.

Contact the fitness coordinator at one of our three medically-based fitness centers —in Arlington Heights, Chicago and Woodridge — for more details.

*Available in Woodridge