Prevent youth sports injuries

As spring sports are in full swing, I had the opportunity of speaking with Dr. Alexandra Tee, a primary care sports medicine specialist at Kaiser Permanente in South San Francisco. She is a Bay Area native who did not shy away from athletics growing up. Medicine and sports came hand in hand for her. Dr. Tee played volleyball and basketball herself and still keeps active by practicing yoga, running and doing high-intensity interval training. She was raised by her father, who was a physician in the Philippines, and her mother, an ICU nurse. Today, Dr. Tee advocates for sports injury prevention, helping athletes at the pediatric, collegiate, recreational and professional levels. Annually, around 30 million children and teenagers in the United States are involved in sports. Trends show that 3.5 million face injuries that can be prevented 50% of the time. Sprains and strains are most common, but high-contact sports, for example, result in a higher risk for serious damage, like brain injury. Additionally, recreational and sport-related injuries account for more than 775,000 emergency room visits for children 14 years old and younger.

Among all age groups, pediatric athletes are the most resilient. Yet their sensitivity comes from having a growing body and growth plates (areas of new bone growth in children and teens). If there is one thing a parent or coach could help their athlete with, it is avoiding overuse. For example, tendon overuse of the elbows or knees, tendinitis or overuse from bone injuries make young athletes susceptible to stress injuries.

Feeling pain from a sport can be normal, considering everyone has a tolerance, but “young athletes are just starting to understand their bodies, and understand recovery, and what that means to feel recovered and ready,” Dr. Tee said. 

As mentors, parents and coaches in a young athlete’s life, enabling positive habits and teaching them how to understand their bodies and limitations will go a long way. To play well, an athlete is meant to eat and sleep well, too.

For adults, specialization is always a priority. Being consistent in one thing leads to greater results. Inversely, a child who specializes in a sport will face a greater risk for injury and less opportunity for growth. It is recommended that parents allow their child to play multiple sports, targeting full-body movements, rather than constant isolation of certain muscle groups. Cross-training can translate into an athlete’s life in various ways, but overall, it prevents mental burnout, strains and sprains.

Standard practices for youth athletes begin with medical clearance by a physician. Preventing sports injuries involves the process of reviewing medical history, completing a physical exam, and sometimes catching early symptoms of unknown health conditions or risks. Preparing a young athlete for strenuous activity is teaching them the importance of annual check-ups and instilling positive habits.

Whether the season calls for warm weather or not, staying hydrated is critical. For the summer time, this means avoiding heat exhaustion or heatstroke. Drinking 7 to 10 ounces of water or a sports drink before and during their game or practice will increase their energy, enhancing athletic performance alongside psychological wellness.

For coaches and parents, stressing the importance of warmups and cooldowns for athletes by using dynamic stretching helps loosen their muscles in preparation for strenuous activity. Examples include leg swings, walking lunges or arm swings. Cooldowns like walking or doing a light jog are just as important. The main goal is to repair muscles after an intense practice or game. Additionally, coordinating with their coach for advice on the best equipment (helmets, pads and shoes, for example) can set them up for safety.

If your child wants to be involved in sports, ensure they have all the tools and care they need to succeed. Being an athlete is “more than physical development and health. It is a lot of social and character development that you can get in sports,” Dr. Tee said.

Becoming a well-rounded person can start from being on a field and making connections while learning the value of teamwork and leadership.

Remember, your athlete is better off being benched than not recovering.

For health topic inquiries or requests email giselle@smdailyjournal.com.

Giselle Espinoza is a longtime San Mateo resident with a bachelor’s degree in communications, working in health care administration. She brings a Gen Z perspective and slight coffee addiction.