The benefits of physical activity are enormous. They are essential for health and play a significant role in the development of children. There is the other side of the story too. Sports are good but be aware of the injuries.

Last weekend I heard some news on the radio that surprised me, and I decided to look for statistics. Even though I could not find the details about young athletes in Belgium, this data from Stop Sports Injuries from the USA are close to the reality here as well. See infographic below:

The benefits of physical activity are huge. They are essential for health and play a important role in the development of children. There is the other side of the story too. Sports are good but be aware of the injuries.

Performance training prepares athletes to compete at their best level. Their focus is on the improvement of particular muscle groups. These muscles will allow them run faster, lift heavier or play longer. Repetitive exercises and boring routines are a reality also for young athletes. Some trainers fail to realize that this old fashion way of working out is doing more damage than good.

The problem is even more serious when it comes to kids because their body is still developing. If the damage is done to their physical structure now, they will probably be hunted for it for life.

There are 5 simple practices that work wonders when training with children (and athletes in general):

5 simple practices to prevent sports injuries for both children and adults. #holistichealth Click To Tweet

Stretching

Many times we see stretching time turned into chat time. When it comes to kids, they have not even settled yet and are just going through the movements without paying much attention to it. It is then that coaches and trainers play a significant role.

Stretching the muscles is key to preparing the body for the activity that comes afterwards. If one can include SMR (Self Myofascial Release) before it, even better. Being able to work in a full range of motion is essential to top sports performance, and proper stretching contributes to it.

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Start your stretching session #SMR to relax contracted muscles. #foamroller Click To Tweet

Warm up

It is through the warm-up that our body gets ready to the specific exercises that are going to be practiced on that day. The whole body must be “awake” to perform at its best yet, the focus should be given to the particular body parts trained.

Let’s say that a training session will focus on “throwing” passes. It can be in baseball, basketball, handball, just to name a few sports. The warm up can start with running some yards to speed up the heart rate. Still shoulder’s mobility should be included on the warm up as well.

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#Mobility exercises during warm up prepare muscles to #perform better. Click To Tweet

Cool down

Practice is over now it is time to take a shower and run home for dinner, right? No, not before a proper cool down.

Like the warm up, the cool down allows our heart rate to drop back to resting rate properly before we return to our normal activities. Static stretching exercises, as well as SMR (Self-Myofascial Release), form the best combo. With consistent cool down you will also notice a significant reduction of DOMS (Delayed Onset Muscle Soreness).

It will not take more than 5 or 10 minutes of your time, but will undoubtedly make a significant difference in the long run.

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All physical activities should end with proper cool down to support #muscle #recovery. Click To Tweet

Variation

It is obvious that if you want to run faster or longer distances you will have to run more. By repeating the same movements, we become specialized in them, and that leads us to better and better performance. There is a trick, though: our body must be in balance. As a runner, you have to run, but you cannot forget all the other muscles of your body.

I will use running as an example. Many people choose it above other physical activities because you can practice it anywhere, at any time. Still, one should not neglect other muscles such as the back and the hips (oh the hips…). That is why adding other activities can support you in your favorite sport too.

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Dedicate yourself to a #sport, but remember to maintain your whole body in #balance. Click To Tweet

Periodization

Now you know you should be doing “something” else besides to your sport of choice even as an amateur athlete. But how can you fit another activity when you already have your own, plus work, family and a life outside track, field or gym? The answer is periodization.

For that, I highly recommend that you hire an experienced Personal Trainer to support you. Only a qualified professional can provide you the necessary guidance. With periodization, you will be able to be active all year round. During the off-season, you will work on strengthening your body. A little before and in-season, the focus will be in sports performance. Right after the season is over, recovery will be key.

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With periodization you will be able to be active all year round. #sports #training Click To Tweet

5 simple practices to prevent sports injuries.

We all love sports and want to be able to be physical active until our older years. These days we see more and more athletes performing above the 60s, 70s and 80s! It will be great if also the little ones get the same opportunity. That is why taking care of their growing body down now is so important. Sports are good but be aware of the injuries. Prevention is key!

What measures do you take to sport injury free? And as a parent, how do ensure safety training to your children?

For more holistic body tips read also:

Please check the list of link parties I join here.

Sports Are Good But Be Aware Of The Injuries.

Be Healthy and Live Fully.

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Debbie Rodrigues
Debbie Rodrigues is a Holistic Life Coach. She helps female entrepreneurs Be Healthy and Live Fully without added stress. She does this through coaching, online courses and through the blog debbieinshape.com.