young athletes top ten

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Pediatricians TOP TEN (Dos and Donts)for young athletes

Thanks for the invite!Pamela Trout MD, FAAP, CEDSLake Nona Pediatrics in Association with Nemours

9145 Narcoossee Rd, Suite [email protected]

Congratulations!By participating in sports, your child will gain many rewards for both the SHORT and the LONG term:Increased Physical ActivityBetter Social SkillsPositive Self EsteemImproved Academic SuccessBetter Lifelong Health

1. DO: Hydrate, hydrate, hydrate! Start with getting enough FLUIDS during the day:Ounces needed per day = your childs weight in poundsMinimum = 50 ounces per day

Then focus on hydrating for sports:Water should be available before, during and after practice and games30-60 minutes before sports: 8-16 ouncesDuring sports: 4-8 ounces every 15-20 minutes of activity

How do you know your child is getting enough fluid?He/she does not have a dry mouth, or feel thirstyHis/her urine is light yellow

What about sports drinks for sports?Sport Drinks DO have a place in hydration for young athletes:Practice and sporting events when it is HOT (especially >90F)Prolonged and vigorous sports activities (more than 45-60 minutes)Recovery phase (within 30 minutes of sporting event/ practice)

Sport Drinks replace Carbohydrates and Electrolytes, and should be used for hydration when appropriate. They may help prevent heat-related illness, fatigue, and cramping.

Low-calorie and flavored-water alternatives are NOT sport drinks. These should only be used for the child who participates in sports but does not like plain water for basic hydration

DO not: drink energy drinks

Energy Drinks and Sports Enhancing drinks have NO place in the Young Athletes regimen for nutrition or hydration

Most have not been studied in children and teensCaffeine, a common ingredient, has been shown to have adverse effects in kidsMany ingredients can ADD to the risk of children overheating2. DO not: get overheatedHeat Stress can lead to HEAT STROKEHeat related illness is most common:In AugustWith strenuous and prolonged exerciseIn high risk environmental conditions (HOT & HUMID)To avoid heat-related illness:Pre-hydrate, and hydrate during activityWear light-colored, absorbent, loose-fitting clothingHave close supervisionTake adequate breaks in between activities (2 hours)Watch the Heat Index!

DO: adjust according to heat index:

DO worry: Heat STRESS can be dangerousWhen Heat stress leads to HEAT Exhaustion & Cramping:Stop activity and have athlete lie down in cool/ shaded areaGive hydration (sport drink), place cool compresses, use fans if availablePassive stretching for cramps

When to worry, and SEEK MEDICAL ATTENTION IMMEDIATELY:Signs of heat exhaustion not improving after 15-20 minutesAny signs of HEAT STROKE: Flushed skin with NO SWEATING, severe dehydration, body temp >104F, confused, slurred speech, or passed out.

3. DO: stretch!In growing athletes, muscles are often tight to begin with because their muscle length is trying to keep up with the bones growing longer.Flexibility is not just about being able to do the splitsFlexibility helps to avoid injury by putting less tension on the tendons and bonesStretching should be incorporated into every practice and athletic eventMuscles should be WARM before starting to stretch For warm-up, take a few laps jogging or do some jumping jacks firstAlways stretch AFTER practice or a sporting eventNO BOUNCING or forcing a stretch!

4. DO: strength Train!Young athletes DO need strong muscles!

Muscles help support the joints, which decreases their risk of both acute and over-use injuries

Strength-training should include:Exercises that use their own body weight for resistanceLighter weights with higher repetitions (heavy weights can STRESS the joints instead of helping their muscles)

5. Dont: play through the painALWAYS let your coach know if you have been hurt, or have a nagging pain.

The GOAL is to avoid:Damage (possibly permanent) to your body from ignoring an injuryNew injury because your old injury was not ready for play.

Follow your doctors and trainers orders: Dont skip the ICE, and REST it takes to let your injury healDont cheat on the stretching and strengthening exercises it will take to get your body ready to return to the sport

You should not return to your sport until:Your injury does not distract you with painYou can complete all drills and activities with proper form

6. Do: ice!ICE is your friend! Ice is an anti-inflammatory.For aches and pains after practice:ICE the area for 10-20 minutes after activityFor acute injuries:ICE for 10-15 minutes up to every 1-2 hours

TOO much ice for too long can lead to frostbite and blisteringHeat may be warranted if recommended by your doctor or trainer.Ibuprofen can help decrease inflammation after an injury, but should not be taken consistently for long periods of time, UNLESS recommended by your doctor.7. Do: be educated about concussionsConcussions can happen in ANY sport.You do not need to get hit in the head to suffer a concussion

If anyone suspects a concussion, the athlete should stop practice or the game immediately, and should not return to play that day.

Athletes: any hit or sudden movement to your head that causes pain, abnormal hearing or vision, feeling confused, off balance, or like you are moving in slow motion, or a sense that you cant remember how it happened

Parents and coaches: any event that causes the athlete to look like they have blacked-out, paused for too long after a fall to get up, look confused, cant hear you calling for them, are stumbling or look off-balance or have slowed reactionsHead injuries that require immediate attention:IF associated with:Blurry or Double visionDrainage from nose or earsSevere or worsening headacheConfusion or slurred speechPersistent vomitingAny numbness or weakness in arms or legsExtreme sleepiness or irritabilitySeizureMore than 30 seconds unconsciousWhat to do AFTER a concussion:Do: go see your childs Primary Care DoctorDo: encourage fluids and REST (both from physical activity and mental strain (TV, video games, texting)Do: Keep a symptom checklist DAILY

Follow-up weekly with your PCP

Check in with the Trainer about your childs progress

Communicate with your childs school about any restrictions

FLORIDA LAW has strict return to play guidelines once your child is no longer having symptoms. A licensed health care provider must sign that it is OK for your child to start a graded and scheduled return to activity. For ImPACT baseline testing (age >11yrs), or assistance with evaluation and management of concussions:

The Comprehensive Concussion Center atNemours Childrens Hospital407-650-7250

8. Dont: cut weight or bulk up without a doctors adviceWeight Loss during a childs period of growth can be detrimental to their health . Risks include heart muscle atrophy, electrolyte imbalances, low bone density, and even brain atrophy.Adding weight or bulking-up is not an appropriate goal for pre-pubescent kids.The focus on weight or size at any age can lead to unhealthy eating patterns, obsession with body image, and ultimately eating disorders.Any supplements to aid in these processes should be checked for safety with your doctor.Focus should always be on healthy habits: including exercise, nutrition , hydration, and good sleep.9. Do: take a breakOur goal for young athletes should be to prevent: Over-use injuries, over-training, and burnout.Take a break from your sport:At least 1-2 days per weekANDAt least 2-3 months per yearEncourage participation on only ONE team at a time (or take into account their TOTAL time participating, instead of time for each team)Multi-sport athletes do best when their different sports have emphasis on different body parts

Brenner, Overuse injuries, Overtraining, and Burnout in Child and Adolescent Athletes, Pediatrics, 200710. DO: HAVE FUN!FOR THE ATHLETES: Sports can be challenging, but you should be having FUN at the end of the day!

Enjoy the time you get to spend with your teammates.

Appreciate the learning process and every little improvement you make.

Be proud of all the hard work you have put in to this sport!

Dont be afraid to try a NEW SPORT when the season is over.For parents: It is NOT all about performance.The Only SIX Words Parents Need to Say to Their Kids About Sports:

I LOVE TO WATCH YOU PLAY!

Before the Competition:Have Fun. Play Hard. I love you.

After the Competition:Did you have fun? Im proud of you. I love you.

From: What parents should say as their kid performs, Tim Elmore

For Coaches & Parents:Prior to adolescence, focus on:

Have funLearn SkillsLearn Teamwork

From the AAP Committee on Sports Medicine and Fitness

References & resources

QUESTIONs?Thank you! Have a fun & safe season! Go Lions!