Why are Football Overuse Injuries in Teens on the Rise?

Football season is around the corner and while most of us can't wait for it to officially start, we're already seeing overuse injuries in teen football players. And these are the kinds that are typically seen in adults. In the past, young athletes would play a variety of sports all year long. But now they are specializing in one sport, which increases the risk for overuse injuries. In fact, according to STOP Sports Injuries, overuse injuries account for half of all sports injuries in middle school and high school students. 

STOP Sports Injuries also finds:

• High school athletes account for an estimated 2 million injuries; 500,000 doctor visits; and 30,000 hospitalizations each year.
• 28% of football players ages 5 to 14 were injured while playing.
• Each year, more than 3.5 million kids under age 14 receive medical treatment for sports injuries. 
• Injuries associated with participation in sports and recreational activities account for 21% of all traumatic brain injuries among children in the U.S.
• Children ages 5 to 14 account for nearly 40% of all sports-related injuries treated in hospitals. 

Tips to Prevent Football Overuse Injuries in Children and Teens

The most important take-away though is that more than half of all sports injuries in children are preventable. How can you prevent overuse injuries this football season?

• Cut back the intensity, duration, and frequency of an activity.
• Adopt a hard/easy workout schedule and cross train with other activities to maintain fitness levels. 
• Learn about proper training and technique from a coach or athletic trainer.
• Perform proper warm-up activities before and after.
• Use ice after an activity for minor aches and pain. 

Check out our past blog about 3 easy exercises to prevent sports injuries! 

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Running in Chilly Temps? 5 Tips for Cold Weather Marathon Training

Two snow days in Austin, Texas in less than a week and newfound knowledge of the meaning of ‘Polar Vortex’, it’s no secret that winter is in the air. And it’s a cold one! It also happens to be marathon season. With the Austin Marathon fast-approaching, active Austinites are in the throes of their training regimes preparing for the largest organized run in Central Texas.

While dealing with heat certainly presents difficulties for runners, winter training comes with its own set of challenges Here are some tips on how to successfully train for your run during these frigid (and unpredictable!) winter months. 

Functional gear: Lightweight and breathable running jacket, a long-sleeved shirt, tights, a hat and gloves. Lightweight gloves and a skullcap can be pulled off and stuffed into the pockets of your outer layer. The outer layer should be windproof and have zippers in the armpits for ventilation.

Don’t overdress. The biggest mistake Texans make in cold weather is wearing too much. If you feel comfortable when you step outside and in the first few minutes of a cold weather run, chances are you’re overdressed. You will heat up so much during a run (especially a long one) that if you have worn too much, you will roast.

Take Extra Time To Warm Up: Your body will warm up more slowly in cold weather, especially if you run in the morning. Take at least five minutes to walk briskly before you start to run. It may take 10 to 15 minutes of running before you are completely warmed up and in your running tempo. Take a hot shower to pre-warm your muscles or put your clothes in the dryer on hot for a few minutes then head out for your run.

Hydrate: It is just as important to drink fluids in your winter runs as it is in the summer. Make sure to hydrate before, during and after your runs to avoid dehydration. Use warm fluids in your water bottle or tuck it under your jacket.

Post run. Your clothes will likely be wet at the end of your run due to the elements and/or sweat, so you should have dry, warm clothes to change into immediately after finishing. You can certainly wear too much on a long, cold run, but you can’t wear too much after.

 

Happy trails!