Keeping Young Athletes Healthy and Fit

KEEPING YOUNG ATHLETES HEALTHY AND FIT

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 children, parents

and their children could be overlooking the importance

of proper nutrition and body-conditioning needed for

preventing injuries on and off the playing field.

“The majority, if not all, sports are good, provided that

the child prepares appropriately,” says Dr. Timothy

Ray, a member 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 or

teenager. 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 exercies

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, an ACA member from Silver Spring,

Maryland, and former member of the U.S. Summer

Olympic medical team. “Parents need to work with

their kids and make sure they receive the proper sports

training.”

“Young athletes should begin with a slow jog as a general

warm-up, followed by a sport-specific warm-up.

“They should then stretch all the major muscle

groups,” says Dr. Horwitz. “Kids need to be instructed

in appropriate exercises for each sport to prevent

injuries.”

Proper nutrition and hydration are also extremely vital.

“While an ordinary person may need to drink eight to

10 8-ounce glasses of water each day, athletes need

to drink even more than that for proper absorption.

Breakfast should be the most important meal of the

day. Also, eating a healthy meal two to four hours

before a practice or a game and another within one to

two hours after a game or practice 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

sporting activities.

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 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, may

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

that 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 water.

• Drink milk. Make sure your child has enough calcium

included in his/her diet. For children over 2

years of age, ACA recommends 1 percent or skim

milk rather than whole milk. 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 is 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-enhancing

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

decrease performance. Sluggishness, irritability

and loss of interest could indicate that your child is

fatigued.

Chiropractic Care Can Help

Doctors of chiropractic are trained and licensed to

treat the entire neuromusculoskeletal system and can

provide advice on sports training, nutrition and injury

prevention to young athletes.

 

This information has been reprinted with permission from acatoday.com

BAREFOOT RUNNING? WHAT IS IT? IS IT GOOD OR BAD?

BAREFOOT RUNNING

 

Until recently, most of us considered athletic shoes an

important and essential part of our athletic training

gear. This belief was fortified by the advent of the

modern running shoe in the mid-1970s. Every year

since then, the big running shoe companies have

introduced new product lines based on shoes with

increased cushion and support.

Today, however, there has been an uprising among

subgroups of runners, cross-fitness enthusiasts and

weight lifters: Less shoe is better, and no shoe is best.

The topic of barefoot running is gaining traction.

Why Go Barefoot?

The premise behind barefoot running is essentially

that the intrinsic muscles, joints, ligaments and

mechanoreceptors of the feet require stimulation to

function properly. And this optimal function is inhibited

by highly supportive and cushioned shoes. Intrinsic

foot muscle atrophy and mechanoreceptor activity

combine to cause injury and reduced performance.

Also, the thickly padded heels of running shoes have

produced a world of runners who now strike heavily

on their heels, producing a gait that is (reportedly)

quite different from those who run without shoes.

Whether or not barefoot running is better for humans

has yet to be determined scientifically, but advocates

have made some very compelling arguments in favor

of it.

Injury Risks

Bunions, neuromas, plantar fasciitis and stress fractures

can all be the result of inappropriate shoes. Yet,

barefoot running can also produce its share of

injuries—from frostbite to tendinitis, metatarsal stress

fractures, lacerations, puncture wounds, abrasions

and stone bruising.

Advice for Running Barefoot

While running barefoot is most certainly what our

ancestors did and our aboriginal cousins still do, we

currently lack the knowledge to say irrefutably that it

is more healthful than running with shoes. If you’re

interested in trying out barefoot running, consider

this advice before you begin.

 

Start with walking barefoot or in minimalist

shoes, and gradually work into running.

• Progress to short runs. Begin running only five

minutes per run, and gradually increase.

• Rather than going totally barefoot, use a minimalist

shoe to protect your feet from thorns,

glass, nails, stones and other debris.

• Stop barefoot running at the earliest sign of

pain.

• Avoid running barefoot in freezing temperatures.

Shoes protect us from frostbite if nothing

else.

• Be prepared for blisters and calluses to form

as you transition to barefoot running.

 

Red Flag

 

If you switch from shoes to bare feet, you must allow

time for your bones and soft tissue to adapt to the

new stresses that barefoot running will place on the

lower extremities. Achilles’ tendons are particularly

susceptible to injury if there is a sudden change in

their position of function. Most conventional running

shoes place the Achilles’ tendon in shortened position.

So by suddenly switching to barefoot running,

you will place an unaccustomed strain on the

Achilles’ tendon, making it more susceptible to rupture

and strain. Use discretion and prudence in transitioning

from supportive shoes to barefoot or minimalist

shoe wear.

For the most part, our bare feet would work great if

we stayed on soft, loamy soil or a sandy beach.

People with the gift of optimal biomechanics will

thrive with barefoot running regardless of where they

run. But other people’s foot biomechanics will require

shoes to prevent injury, and still others will require

additional supportive or corrective shoes to function

near normally. As further research uncovers the

effects of shoes on our feet, alterations and modifications

in shoe design will continue.

  

 

This information has been reprinted with the permission from acatoday.com

   

Spring is here and it is time to get active!!!

Lets start getting active by walking!!

While some fitness enthusiasts relentlessly seek out

the latest, trendiest exercise crazes, many others are

returning to good, old-fashioned walking to help them

feel great and get into shape. Whether enjoying the

wonder of nature, or simply the company of a friend,

walking can be a healthy, invigorating experience. And

thanks to its convenience and simplicity, walking just

might be right for you too.

 

Benefits of Walking

 

You don’t need to become a member of an expensive

gym to go walking. And except for a good pair of walking

shoes, it requires virtually no equipment.

A sedentary lifestyle has a debilitating influence on

people’s health as they age, therefore exercise is

imperative. Walking accomplishes all of the following

and more:

• Improves cardiovascular endurance

• Tones muscles of the lower body

• Burns calories: about 80 if walking 2 miles per

hour, and about 107 if walking 4.5 miles per hour

• Reduces risk of heart disease

 

Selecting Shoes

 

The first item of business when beginning your walking

program is to select the right pair of shoes. Too many

people choose fashion over function when purchasing

running shoes, not realizing that poor-fitting shoes can

do more than hurt their stride; they can also lead to

pain throughout the body.

• Make sure the shoes you purchase fit properly. The

balls of your feet should rest exactly at the point

where the toe end of the shoe bends during walking.

• Select shoes with plenty of cushioning in the soles

to absorb the impact.

• Shop for sneakers at the end of the day or after a

workout when your feet are generally at their

largest. Wear the type of socks you usually wear

during exercise.

• When trying on shoes, be sure to wear them for at

least 10 minutes at the store.

Once you have purchased a pair of shoes, don’t walk

them into the ground. While estimates vary as to when

is the best time to replace old shoes, most experts

agree that between 300 and 500 miles is optimal.

 

Getting Started

 

Walking just 12 minutes every other day can offer

important health benefits. But in order to increase your

longevity, try to eventually work up to 30 minutes, five

days per week. Experts generally agree that to be

considered “active,” adults should try to take 10,000

steps each day. Wearing a pedometer is an easy way

to track your progress.

The following tips can help you get started on your

walking regimen:

• Move your arms freely, in coordination with the

opposite leg.

• Don’t stoop your head or look down as you walk.

This will challenge the normal forward curve of

your neck, which, in turn, will cause you to carry

your weight improperly.

• Don’t carry weights or dumbbells while walking.

They’re better used as a separate part of your

exercise regimen.

• Expect a little soreness in the thighs and calves for

the first week or two. If you experience more than

soreness, check with your doctor of chiropractic.

• Walk briskly, with “purpose.” Simply sauntering,

while relaxing and enjoyable, is not an effective

form of cardiovascular exercise.

Consult your doctor before beginning any exercise

program. Begin slowly with a walk of perhaps half of a

mile at a pace that does not cause discomfort.

Continue this for about two weeks, then start to

increase the pace and length of time walking.

Eventually – depending on your age – you can build

your “target” heart rate/pulse to either 120 beats per

minute or, if younger, as many as 140 beats per

minute. For the average adult, a heart rate of 120

beats per minute would require walking at about 3

miles per hour, while a heart rate of 140 beats per

minute would require a pace of 4 miles per hour.

 

Proper Hydration

 

Drink 10 eight-ounce glasses of water a day to help

keep the kidneys active, dilute and remove toxins from

the body, and replace lost fluids. (Coffee, tea, soft

drinks and alcohol are diuretics/dehydrators. Don’t

substitute them for water.) If you perspire during walking,

you may need to drink even more.

 

Walking Surfaces

 

Some walking surfaces are better than others on your

musculoskeletal system.

• Walking on a cushioned or rubberized track is

ideal, because the cushioning of this type of track

absorbs most of the impact of your walking. Many

recreation centers offer this type of track free of

charge.

• Grass is another good surface, but watch out for

hidden dips or holes in the ground.

• Walking on a surface with no give, such as concrete

or a mall floor, is not your best choice,

because this type of surface will not absorb much

of the impact your body will experience. If you do

choose to walk on such a surface, be extra careful

to select highly cushioned shoes.

 

Pain and Injury

 

While you may experience pain or injury in a particular

area, such as a knee or a hip, the root of the problem

may lie somewhere else. Injuries of this nature are not

regional, or isolated, but systemic. A problem in the

foot or ankle can create an imbalance in every step,

leading to discomfort or injury that moves to the

knees, hips, low back, or elsewhere. If you suffer from

pain beyond typical muscle soreness, your doctor of

chiropractic can diagnose and treat your pain or injury

and get you back into the swing of your walking routine.

Your doctor of chiropractic can also help customize

a wellness program that is right for you and has

the expertise to help keep you in the mainstream of

life. 

 

This information has been reprinted with permission from acatoday.com