Category Archives: Sports and Fitness

Pros and Cons of Carb Loading

The Pros and Cons of Carb-Loading

- Blog, General Information, Sports and Fitness

Pros and Cons of Carb Loading

Carb-loading diets have recently become popular in the sports and fitness community as a way to improve stamina and boost energy levels by increasing muscle glycogen levels by about 50%. Carbohydrates are your body’s main energy source when exerting yourself, and complex carbs such as legumes and whole grains are an essential part of every athlete’s diet. Carb-loading, however, is not a beneficial strategy for everybody. Loading up on carbohydrates has both its pros and its cons for different athletes.

What is Carb-Loading?

Carb-loading involves increasing carbohydrate intake around one to four days before a sporting event. Excess carbohydrates are stored in the muscle as glycogen, which offers a source of protein during physical exertion. The idea of carb-loading is to maximize glycogen stores in muscles before a competition, helping to improve stamina.

Loading up on carbs before an event works best for endurance sports such as marathon running, long-distance cycling, cross-country skiing, and lap swimming. It’s not as effective, however, for high-intensity team sports and everyday training. In general, carb-loading is best reserved for activities that involve more than 90 minutes of nonstop moderate to high-intensity exertion.

The Benefits of Carb-Loading

When applied to a training routine properly, carb-loading can help athletes to go for longer without experiencing fatigue. Normally, only small amounts of glycogen are stored in muscles, and when this supply runs out, exhaustion sets in. Carb-loading increases glycogen stores in tissues, giving individuals more energy at their disposal to use during competition. Eating plenty of carbohydrates also helps to build muscle mass and prevent age-related muscle loss.

The Pitfalls of Carb-Loading

Following a carb-loading diet can cause more harm than good for certain populations. Casual gym-goers and high-intensity sports teams should avoid too many carbohydrates, as such a meal plan can lead to water retention and weight gain. Not only will this affect physical performance, but it may have long-lasting health implications. Carb-loading can also cause digestive problems such as bloating. Many foods that are rich in carbohydrates also contain dietary fiber which, while beneficial in small amounts, can lead to constipation and diarrhea in large doses.

While carb-loading can be beneficial for some individuals, it’s not necessarily an ideal strategy for all athletes. Eating an excess of carbohydrates only increases stamina for those who are competing in long-distance or endurance events. For daily workouts and most popular sports, carb-loading can actually detract from performance and lead to weight gain and digestive issues.

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Read more information about Game Day Nutrition.

Game Day Nutrition

 

Game Day Nutrition

What to Eat Before, During, & After a Game

- Blog, Sports and Fitness

Game Day Nutrition

What athletes eat can have effects on game-day performance. It’s important to eat foods that will fuel the body and provide enough energy during the game. Carb-loading, however, is not a beneficial strategy for everybody. Loading up on carbs has both its pros and its cons for different athletes. With this in mind, we have put together our game day nutrition general list of some foods to consider before, during, and after a game.

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Updated: 3/8/2023

Why you Should Eat Before a Game or Workout and What Foods are Best?

Many people who eat a nutrient-dense diet that meets their energy needs don’t need extra fuel to exercise at moderate intensity for 60 minutes or less. Because a game usually lasts longer than an hour of strenuous activity, it is recommended that you eat some type of snack or meal before your game.

Right Timing – Before the Game

Aim to have a snack or a small meal 1 to 3 hours before your game. This will give your body enough time to digest any foods before the game. You can have tummy troubles or GI discomfort if you chow down right before. That’s because more blood goes to your muscles during exercise, leaving less for digestion. These competing demands can become a challenge for optimal performance.

Carbohydrates provide the primary fuel for exercising muscles. Athletes should focus on eating carbs, which are broken down in the small intestine. A pre-workout snack that’s a mix of carbs, protein, and healthy fats can give you the energy you need to push yourself harder.

Recommendations for what to eat before a game or workout:

  • Oatmeal with berries
  • Balanced energy bar
  • A banana, an apple or other fresh fruit
  • Yogurt
  • A fruit smoothie
  • A whole-grain bagel or crackers
  • Granola bar
  • A peanut butter and apple sandwich

Avoid

  • High-fiber foods – broccoli, baked beans, bran cereal
  • High-fat foods – eggs, meat, cheese
  • Sugar, soda, candy
  • New foods

What to Eat During the Game

As mentioned before, having food during exercise may result in stomach cramps. Hydration is key during this time. Although there are certain foods that provide energy-boosting hydration as well. Hydrate based on the length and intensity of the activity. Replace fluids according to thirst and weather

Consume

  • Drink 16-32 oz. per hour for workouts longer than 1 hour
  • Sports drinks – for activity longer than 1 hour
  • Watermelon and orange slices are good for halftime

Avoid

  • High-sugar snacks and drinks – candy, soda, fruit juice
  • Energy drink, caffeine
  • Refined carbs – bread, pasta
  • Sugar and caffeine may upset the stomach leading to lower performance

What to Eat After a Game or Workout:

The most important meal on game day is what you eat after your game or workout. During heavy exercise, your body taps into your glycogen storage for energy,  which is the fuel stored in your muscles. After you’ve given it your all to win the game, your muscles have been depleted of their glycogen and broken down. The smartest thing to do after a game is to eat/drink something with protein and carbohydrates around 30 minutes after the game. This will ensure that your energy stores are refilled, your muscles that were broken down are given nourishment to rebuild and repair, and will keep your metabolism at a steady pace.

Research shows that the body’s ability to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout. The sooner you refuel, the better! 

Here are a few great snack ideas and meal options for you to refuel after your game

Post-Game Recommended Foods

  • Turkey on whole-grain bread with vegetables
  • Protein shake made with half a banana, one scoop of protein powder, almond milk, and hemp seeds
  • Grilled salmon with a baked sweet potato
  • Omelet stuffed with sautéed vegetables and avocado
  • Grilled chicken with sautéed or steamed vegetables
  • Salad with roasted chickpeas light olive oil, and vinegar (Vegan)
  • Sautéed or steamed vegetables, with non-GMO tofu (Vegan)
  • Quinoa bowl with blackberries and pecans (Vegan)
  • Burrito with beans, brown rice, guacamole, and salsa (Vegan)

Post-Game or Workout Foods to Avoid

  • Concession candy
  • High-fat, fried foods
  • Energy drinks, soda
  • Large, low-protein meals

Don’t Forget About Electrolytes:

Electrolytes are essential minerals that your body needs to stay hydrated before, during, and after exercise. But they do more than that. Electrolytes also support our body’s vital functions, such as muscle contraction (including the heart), blood pressure, nerve signaling, and much more. They help your body retain fluid during heavy exercise when you’re sweating, so they can also keep joints lubricated and maintain your energy, avoiding dehydration-related fatigue. Adding an electrolyte supplement to your drink throughout the day will keep you in check. Adding lemon and a bit of sea salt to your drink will do the trick as well!

Injured? Need to find a sports nutritionist for designing your game day nutrition plan? Reach out to a physical therapy clinic near you to get a local recommendation and find the help you need!

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Read our article on carb loading:

Pros and Cons of Carb Loading

Child has a possible concussion

What Should You Do if Your Child Has a Concussion

- Blog, Sports and Fitness

Child has a possible concussion

What Should You Do if Your Teen or Child Has a Possible Concussion?

A study published online in JAMA Neurology in February 2021 found that over five seasons, 72% of concussions and 67% of head impact exposure occurred in practice, not gameplay. As a parent, you should be aware of the signs and symptoms of a concussion as well as what your next steps should be during recovery.

As a parent, if you think your child or teen may have a concussion, you should:

  • Remove your child or teen from play.
  • Keep your child or teen out of play the day of the injury. Your child or teen should be seen by a health care provider and only return to play with permission from a health care provider who is experienced in evaluating for concussion.
  • Ask your child’s or teen’s health care provider for written instructions on helping your child or teen return to school. You can give the instructions to your child’s or teen’s school nurse and teacher(s) and return-to-play instructions to the coach and/or athletic trainer.

DO NOT try to judge the severity of the injury yourself. Only a health care provider should assess a child or teen for a possible concussion. Concussion signs and symptoms often show up soon after the injury. But you may not know how serious the concussion is at first, and some symptoms may not show up for hours or days. The brain needs time to heal after a concussion. A child’s or teen’s return to school and sports should be a gradual process that is carefully managed and monitored by a health care provider.

How Can I Keep My Teen or Child Safe?

Sports are a great way for children and teens to stay healthy and can help them do well in school. To help lower your children’s or teens’ chances of getting a concussion or other serious brain injury, you should:

Help create a culture of safety for the team.

  • Work with their coach to teach ways to lower the chances of getting a concussion.
  • Talk with your children or teens about concussions and ask if they have concerns about reporting a concussion. Talk with them about their concerns; emphasize the importance of reporting concussions and taking time to recover from one.
  • Ensure that they follow their coach’s rules for safety and the rules of the sport.
  • Tell your children or teens that you expect them to practice good sportsmanship at all times.
  • When appropriate for the sport or activity, teach your children or teens that they must wear a helmet to lower the chances of the most serious types of brain or head injury. However, there is no “concussion-proof” helmet. So, even with a helmet, it is important for children and teens to avoid hits to the head.

In every scenario, it is important to receive an accurate diagnosis from a healthcare professional. Physical therapy can play an important role in monitoring the healing process after a concussion has occurred. As physical therapists, we are trained in the step-by-step process of monitoring the post-concussed patient and safely returning them to their previous activities. Getting diagnosed and seeking medical attention immediately is crucial to a healthy recovery. For more information about concussions visit www.cdc.gov/concussion.

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Hot Weather Exercise Tips

Hot Weather Exercise Tips

- Blog, Sports and Fitness

Hot Weather Exercise Tips

As the temperatures continue to rise, we have decided to put together a few hot weather exercise tips to consider while staying active and for staying hydrated through the summer.

Set your alarm: Sunrise is generally the coolest time of day, so get up and get out early. It may be more humid, but it is generally still hot at sunset because the ground radiates accumulated heat.

Hydrate: It is recommended to drink at least eight ounces of liquids prior to heading outside to exercise and 6-8 ounces of fluids every 15 minutes, switching between water and an electrolyte drink. Remember to drink plenty of fluids post-exercise to speed recovery.

  • Remember to drink water and other fluids throughout the day. Carry a water bottle with you or grab a drink each time you pass a water fountain.
  • Drink 16oz of fluid 2-3 hours before exercise
  • Drink an additional 10oz of fluid 10-20 minutes before exercise
  • Consume 20-40oz of fluid for every hour of exercise
  • Always have water available. Take a bottle to work, the gym or wherever you are headed, and remember to use it.
  • Drink up any time you are in the sun. Just being outside can lead to dehydration
  • Children and the elderly are more susceptible to dehydration
  • Finally don’t rely on thirst as a signal to drink water. Thirst is actually a sign that the body is under stress and by the time you feel thirsty, dehydration has already begun to set in. Other symptoms of dehydration include dry mouth, irritability, headache, weakness, dizziness, cramps, nausea, and fatigue. Even mild dehydration can lead to diminished performance, the elevation of core body temperature, and increased cardiovascular strain.

Acclimatize: It is advisable to gradually build up your tolerance for exercising in warmer conditions

Wear Technical Fabrics: Technical fabrics wick sweat from your body to keep you cool. Also, wear a visor to keep the sun out of your eyes, not a hat, which traps the heat.

Slow Down: For every 5-degree rise in temperature above 60 degrees F, slow down your activity intensity by 5%

Protect: Use sunscreen to protect your skin and prevent sunburn.

Be realistic: Do not overestimate your level of physical fitness; set realistic exercise goals.

What happens if I feel pain after a workout?

Keep in mind that even when you follow these hot weather exercise tips, some discomfort and muscle soreness is to be expected. If your pain does not resolve within a few days, that is when it’s time to ask for help. Your body may be able to accommodate your pain for a short period, but if left alone, you may begin to experience weakness, a lack of flexibility, and even additional injury if your body moves to avoid the pain by overcompensating with other muscle groups. The sooner you ask for help the better. During your physical therapy first visit, we will evaluate your injury and from there we can:

  • Alleviate pain
  • Correct improper movement patterns
  • Correct muscle imbalances through flexibility and strength training
  • Modify training when possible
  • Educate you about faulty or improper posture or body mechanics with training

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How much water do you need to stay hydrated

How Much Water Do You Need to Stay Hydrated

- Blog, General Information, Sports and Fitness

How much water do you need to stay hydrated

Fluid Intake is Essential for Good Health.

Water is needed to regulate temperature, maintain joint health, and deliver essential vitamins and minerals. Dehydration leads to impaired nerve and muscle function due to the body’s imbalance of sodium and potassium. Brain and muscle function become impaired causing decreased muscle coordination and impaired athletic performance.

Early signs and symptoms of dehydration include headaches, dry mouth, chills, dry skin, excessive thirst, and fatigue. The color of one’s urine is a good indicator of proper hydration. Improper hydration will cause your urine to become dark yellow. Signs of worsening dehydration are increased body temperature, heart rate, and body temperature. If you become confused, have vision disturbances, and have difficulty breathing, seek immediate medical attention.

Your risk of dehydration increases when you sweat excessively, increase your exercise intensity and duration when the temperature is high and at high altitudes.

How much water do you need to stay hydrated?

Staying hydrated on a normal day:

According to the National Academies of Sciences, Engineering and Medicine, the amount needed varies.

  • Men – 3.7 liters per day
  • Women – 2.7 liters per day

This covers water you receive from all sources – including the foods you eat. Most people can easily reach this amount in their daily eating and drinking habits.

Staying hydrated on a hot summer day:

When you’re active outside, the amount increases. The CDC recommends 1 cup every 15-20 minutes – about 1 quart an hour. Drinking in short intervals is more effective than drinking large
amounts infrequently.

Staying hydrated when you workout:

The American Council on Fitness suggests these guidelines for moderate to high-intensity exercise:

  • Drink 17-20 ounces of water 2-3 hours before working out
  • Drink 8 ounces of fluid 20-30 minutes before exercising or during the warm-up.
  •  Drink 7-10 ounces every 10-20 minutes during exercise.
  •  Drink an additional 8 ounces of fluid within 30 minutes after exercising.
  •  Drink 16-24 ounces for every pound of body weight lost after exercise.

Many sports teams will weigh the athletes before and after practice to determine the amount of fluid lost. The recommended weight loss limit due to fluid loss is 2% of your body weight per day. It is recommended that you drink 16-24 ounces of water for every pound lost.

WOW, THAT IS A LOT!

But it shows us how much fluid we can lose during higher levels of exercise and why it is so important to stay hydrated. It is essential to drink water before, during, and after practices and games. Especially in the warmer months.

water bottle

Are Sports Drinks Better Than Water?

Definitely in taste, but nothing hydrates the body better than water. Sports drinks do provide more potassium, minerals, and other electrolytes which will help you sustain your performance during exercise and may help you recover significantly faster in workouts over one hour in duration. The biggest problem with sports drinks is the sugar content. Many of them have multiple servings per bottle. Glucose is essential but you do not need as much as you will find in most sports drinks. I recommend a combination of water and a low-sugar sports drink. Research also indicates that chocolate milk may help the athlete recover more quickly when consumed after exercise due to its carbohydrate and protein content.

You should consult your pediatrician or family physician if you feel that you or your child has problems with dehydration.

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Is Pickleball Good Exercise

Is Pickleball Good Exercise?

- Blog, Sports and Fitness

Is Pickleball Good Exercise

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In case you haven’t heard, pickleball is a new fast-growing sport that people of all ages can enjoy! Pickleball is a paddle sport that combines elements of tennis, badminton, and ping-pong. It is played on a smaller court than tennis, with a solid paddle made of wood or plastic and a plastic ball. The object of the game is to hit the ball over the net and land it within the boundaries of the court, with the aim of making it difficult for the opponent to return to the ball.

Is pickleball good exercise? Yes, it is a fun, moderate exercise that older adults can enjoy! Is a younger player going to reach their fitness or health goals by playing pickleball?  Probably not. But that doesn’t mean you shouldn’t play. Playing pickleball is much better than choosing to be sedentary. That being said, seniors are especially drawn to this fun sport, and it’s great for this age group for many reasons.  Let’s take a look at why it’s good exercise for seniors.

Why is Pickleball a Good Exercise for Seniors?

The Benefits of Pickleball

  • It’s Easy to Learn: It is easy to learn because the rules are very similar to tennis. The court is small enough that you don’t need to run so much to keep track of the ball, especially if you’re playing with a team member. This makes it easier to follow the game and focus on your strategy.
  • Social Activity: The game encourages players to socialize because it can be played with a partner or with a pair of two-player teams or “doubles,” which encourages social interaction and teamwork.
  • Health Improvements: A study in the International Journal of Research in Exercise Physiology found middle-aged and older adults who played one hour of pickleball three days per week for six weeks improved their blood pressure, cholesterol, and cardiorespiratory fitness levels.
  • Hand-Eye Coordination: As we age, it’s normal to see your hand-eye coordination start to decline gradually and it may take time to recognize what is happening. Playing pickleball can help with hand-eye coordination because it requires you to focus on your reaction time and can keep your brain sharp.
  • Safety Factor: Even though the game can be played outdoors, it is usually played inside, which makes it a great option during those extremely hot summer days. The ball used to play this game is made of plastic, has circular holes, and is hollow, which keeps the travel speed to a moderate level and if the ball happens to bump into you, you are not severely hurt. Also, the net is set to a lower height than in tennis and the serving is always underhanded, which causes less stress on your upper arms and shoulders. The paddle is also lighter than a tennis racket at 7 ounces, which creates low-impact stress on your arms.

Preventing Pickleball Injuries:

Although the sport is a simple, low-stress game, there is a risk of getting injured. Here are some ways to avoid an injury while having some pickleball fun.

Warm-ups for Pickleball

  • Light Jogging – Start by jogging for 5-10 minutes.
  • Dynamic Stretching – Involves exercises such as lunges, high knees, butt kicks, and leg swings
  • Shoulder Rotations – Rotate your shoulders forward and backward, and then lift your arms above your head and circle them in a clockwise and anticlockwise direction.
  • Arm Swings: Hold your arms out at shoulder height and swing them back and forth, crossing them in front of your chest and then out to the sides.
  • Squats: Perform a few sets of squats to activate your glutes and leg muscles. Make sure to keep your back straight and your knees aligned with your toes.

Remember to start slowly and gradually increase the intensity of your warm-up. By warming up properly, you can help to prevent injuries and perform at your best during the game.

Wear a Knee Brace

If you tend to have weak knees, wearing a knee brace can provide support and offload stress to one particular area. It can either prevent any future injuries or provide protection from further injury and help you continue to play. It’s important that the brace is snug, but not too snug. If the brace is too tightly strapped to your leg, it can cut off circulation.

Physical Therapy for Pickleball Injuries

The majority of the injuries may be a result of sprains and strains. The first line of defense for sprains and strains is to use the R.I.C.E. principles (rest, ice, compress, elevate). However, if the injury is serious, and doesn’t go away on its own, physical therapists can help patients recover by providing modalities and exercises that strengthen the muscles surrounding the injured joint.  Some patients experience a fear of reinjury and may want to relapse into inactivity, and our programs are designed to help with that as well.

Knee injuries are also common. During a match, players may find themselves changing directions or pivoting while swinging. This can put repetitive strain on the knee, causing the tendons or muscles to become damaged or overworked. Physical therapists can work to heal knee injuries properly as well as improve body mechanics. Proper leg alignment should include balanced hips over knees that are balanced over the feet. The knees should not cave in or out, but instead be parallel to the hips. This alignment is important because, without proper alignment, unnecessary stress is placed on the joints and restricts the range of motion.

If you have had a knee injury or pain in the past, and are looking to start playing pickleball, we recommend you schedule an appointment with your physical therapist. A trained physical therapist knows how to spot poor movement patterns that can increase strain on your knees and other areas.

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Pickleball can provide hours of fun for families, friends, and anyone looking for an enjoyable way to exercise and stay active. If you are interested in trying pickleball, you can check with your local recreation center, community center, or senior center to see if they offer pickleball programs or courts.

 

PT News PTandMe

PT News March 2024

- Blog, General Information, PT News, Sports and Fitness

PT News PTandMe

This time in PT News we recap what our clinics have been posting throughout March 2024. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

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ACL Knee Pain

1. Relief for Joint Pain

Written by The Jackson Clinics with locations throughout Northern VA.

Joint pain is a common issue that can have many causes and can lead to an array of complications. It affects such a large percentage of the population that you’d be hard-pressed to find someone who’s never experienced joint pain before. It is estimated that by the year 2030, 67 million—one in every four American adults—will have doctor-diagnosed arthritis. But that doesn’t mean that we have to live in pain! So, what are some great ways to relieve and prevent joint pain?..  Read more

 

physical therapy after a car accident

2. 4 Ways Physical Therapy Can Help After a Motor Accident

Written by Sports Physical Therapy an outpatient physical therapy practice located in Bellevue, Factoria, Kirkland, Everett, and Lake Stevens, WA.

The aftermath of an accident leaves both visible and invisible marks. Physically, you may be dealing with injuries that range from minor to severe, affecting your mobility, strength, and performance. Mentally, the trauma can manifest as fear, anxiety, or loss of confidence, each capable of sidelining you longer than any physical injury. The road to recovery seems long and lonely, but the truth is, help is closer than you think, and hope is far from lost…  Read more

 

Difference Between Athletic Trainers and Physical Therapists

3. National Athletic Training Month

Written by PT Northwest an outpatient physical therapy group located throughout Salem, OR, and the surrounding areas.

Whether it’s a sprained ankle or a torn ligament in the knee, a comprehensive rehabilitation team is crucial to expedite your return to the field. At PT Northwest, our certified athletic trainers and physical therapists go beyond just taping ankles and providing immediate injury treatment. Ensuring your injury heals properly is our top priority, our staff employs proven techniques, including manual therapy, therapeutic exercises, and functional drills…. Read more

We hope you enjoyed our picks for the PT News March 2024 edition.

Find these locations and others to start feeling better today!

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Ice or Heat When in Pain

Ice vs. Heat When in Pain

- Blog, Sports and Fitness

Ice or Heat When in Pain

physical therapy near me

A question physical therapists get frequently asked is whether to use ice or heat on an injury. Here are some general guidelines to help in many scenarios. If you have certain conditions such as fibromyalgia, Reflex Sympathetic Disorder (RSD), or rheumatoid arthritis, your sensory pathways are affected and don’t fall into the typical response patterns.

Ice is for injuries and after activity and heat is for loosening and relaxing tissues, used before activity.

ICE

  • The first 24 – 48 hours after an acute injury onset, use ice. This is true even for simple muscle sprains or pulls.
  • After an activity, at the end of the day or when swelling is present, use ice. When things are inflamed, the more you do throughout the day, the more inflamed the area will get. Ice will assist in decreasing pain, inflammation, and swelling.
  • Ice can also be used for chronic conditions like overuse injuries to help control inflammation.

Ways to Ice:

  • Ice cubes in a plastic bag
  • Wet, frozen towel
  • Gel ice packs

Things to know about icing:

  • Don’t ice for more than 20 minutes
  • Let your tissues fully re-warm before re-icing
  • 20 minutes on, 40 minutes off is a good rule for icing multiple times
  • If you’re icing in an area with superficial nerves (elbow), don’t ice for more than 10 minutes
  • You never want to ice before an activity. You want your muscles warm, not cold!
  • Ice can aggravate symptoms of tightness and stiffness.

HEAT

  • Heat is typically used to help relax or loosen tissues.
  • Heat will bring more blood flow to the area.
  • Heat is usually used in conditions that are more chronic. This helps stimulate blood flow to the area.
  •  Heat, when needed, is used before activity assisting more blood flow to help loosen and relax the muscles.

Ways to Heat:

  • Heating Pad
  • Hot, wet towel

Things to know about heating:

  • Avoid heating for long periods
  • Don’t use heat when sleeping to avoid burns
  • Heat can make inflammation significantly worse.

If your pain doesn’t subside after a few days, don’t hesitate to reach out and ask for help. We can evaluate your injury or pain and get you back on your path to recovery.

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BONUS!

Looking for an ice pack and can’t find one? No worries. Making your own ice pack at home is practical and easy.

hand in ice pack

Ingredients:

  • 2 cups of water
  • 1 cup of rubbing alcohol
  • gallon-sized Ziploc bag

Directions:

  • Pour the water and rubbing alcohol into the bag ** Double the bag for extra protection against breakage.
  • Zip the bag shut removing as much air as possible.
  • Place the bag in the freezer until the liquid reaches a slushy mixture.
  • When ready, wrap the bag in a towel or pillowcase before applying it to the skin. (DON’T NOT APPLY THE BAG DIRECTLY TO THE SKIN)
The Risks of Sports Specialization in Youth Sports

The Risks of Sports Specialization in Youth Sports

- Blog, Pediatrics, Sports and Fitness

The Risks of Sports Specialization in Youth Sports

Why There Are Downfalls to Sports Specialization

Sports specialization is common, but is it all it’s cracked up to be? Focusing on one sport might seem like the fast track to success, but there’s a flip side you should know about.

When your athlete specializes in one sport, they are more likely to experience overuse injuries, burnout, and negative impacts on their psychosocial well-being. 

It’s vital to strike a balance and to give your athlete’s body breaks. Trying different sports and activities can boost an athlete’s skill set, lower injury risk, and help prevent burnout.

At PTandMe we’re all about supporting your athlete in their athletic pursuits. Our physical therapy partners can offer advice, help lower the risk of injury, and provide rehabilitative services for athletes already experiencing pain or recovering from injury.

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The Risks of Sports Specialization in Youth Sports

Deciding to specialize in a sport isn’t something to take lightly. There are risks and downsides you need to know about. Here are some risks that athletes who specialize in one sport experience.

Overuse Injuries: One of the main downfalls of sports specialization is the increased risk of overuse injuries. Overuse injuries are subtle and occur over time, making them challenging to diagnose and treat. This can lead to injuries like stress fractures, jumper’s knee, shin splints, and more.

Stunted Athletic Growth:  By only playing one sport, athletes miss the opportunity to develop versatile skill sets, and practice complementary movement patterns and training techniques.

Mental Strain/Burnout: Sports specialization can also mess with mental health. The pressure to constantly perform at a high level in one sport can lead to stress, burnout, and less enjoyment. It can even increase your athlete’s anxiety and performance pressure.

Balancing specialization with cross-training and rest can help your athlete avoid these issues and keep their athletic journey healthy and sustainable.

3 Common Overuse Injuries Due to Sports Specialization:

Jumper’s Knee (Patellar Tendonitis): 

Jumper’s knee, also known as patellar tendonitis, can be caused by the inflammation of the patellar tendon. The patellar tendon is what connects the kneecap to the shin bone. This condition will weaken the tendon, and if left untreated, could tear it. This condition is typically caused by the overuse of the joints in your athlete’s knee. For example: repeatedly jumping and landing down on hard surfaces. 

Overhead Injuries: 

Another common overuse injury due to sports specialization is an overhead injury. Particularly seen among baseball players, these injuries are common among pitchers, as they can throw upward of 70 pitches a game. This amount of repetition is a prime example of how sports specialization can cause an injury.

Shin Splints: 

Most seen amongst runners, shin splints are caused by an irritation of the tendons and muscles near the shin bones. Common causes of shin splints can be improper footwear, lack of flexibility in the calves, or repetitive motion, or stress at the shins.

Experiencing Burnout in Youth Sports

Overuse/overtraining injuries and burnout are major problems for adolescent athletes. Both can occur when students participate in sports year-round with no “off-season” or have insufficient recovery time between practices and games.

Watch for typical burnout signs:

  • Pain during or after activity, or while at rest
  • Lack of enthusiasm for practices or games
  • A dip in grades.

Prevent Overuse Injuries and Burnout with These Simple Tips:

  • Allow enough time for proper warm-up and cool-down routines.
  • Rest 1-2 days per week or engage in another activity.
  • Focus on strength, conditioning, or cross-training during the “off-season.”

While athletes may experience short-term gains, research shows that athletes who play multiple sports often have better overall athletic ability and are less likely to get overuse injuries. The NATA has also put together 6 tips to help reduce specialization-related injuries. 

Our physical therapists are driven to help athletes young and old, prevent injury, and stay in their sport.  call or schedule an appointment for more information about our sports injury prevention and recovery programs.

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cold weather exercise tips

Cold Weather Exercise Tips: Running Safety

- Blog, Sports and Fitness

Physical Therapy Appointment

Cold temperatures and decreasing daylight hours do not mean that your outdoor running routine has to go into hibernation for the winter. Running through the cold weather can ease the winter doldrums, improve your energy level and help you to be in better shape for the spring/summer. However, it is important to follow our PTandMe cold-weather exercise tips to run safely and comfortably through wintry weather.

  • Pay attention to temperature and wind chill: If the temperature drops below zero F or the wind chill is below -20F, you should hit the treadmill.
  • Protect your hands and feet: It is estimated that as much as 30% of your body heat escapes through your hands and feet.
  • Dress in layers: It is important to start with a thin layer of synthetic material such as polypropylene, which wicks sweat away from your body. stay away from cotton as a base layer as it holds moisture and will keep you wet. If it is really cold out, you will need a middle layer, such as polar fleece for added insulation.
  • Avoid overdressing: You should feel a slight chill off your body the first 5 minutes of winter running; after that, you should warm-up.
  • Protect your head:  Wearing a hat that will help prevent heat loss is very important.
  • Do not stay in wet clothes: If you get wet from rain, snow or even from sweat in chilly temperatures, you are at risk for hypothermia. It is important that you change wet clothing immediately and get to warm shelter as quickly as possible.
  • Stay hydrated: Despite the cool weather, you will still heat up and loos fluids through sweat. The cool air also has a drying effect, which can increase the risk of dehydration. Make sure you drink water or sports drinks before, during and after you run.
  • Remember sunscreen: Sunburn is still possible in the winter. It is also important to protect your lips with lip balm.
  • Take it easy when it is frigid: The colder the temperature becomes, the greater your risk for a pulled muscle when running in the cold, so warm up slowly and run easily on very cold days.
  • Run in the wind: If at all possible, head out into the wind, so that on your return run, the wind will be at your back when you are sweaty and could catch a chill.

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For more cold-weather exercise tips to keep you safe this winter check out the articles below!

Staying Warm in Winter PTandMe  Winter Safety PTandMe  Snow Shoveling Safety PTandMe