The American Chiropractic Association has published some great information on keeping young athletes healthy and happy. Proper hydration, nutrition, pre-sport warm ups, and equipment are critical to preventing injuries and improving performance. Some of it is common sense, like avoiding trendy new supplements that may be dangerous for your child, and some of it just never gets the appreciation it deserves: the importance of a good nights sleep!

• Wear the proper equipment. All equipment should fit properly and be in decent condition, especially in contact sports.
• Eat healthy meals. Young athletes need well-balanced, regular meals. Limited high-fat and sugary food.
• Maintain a healthy weight. While being conscious not to pressure your child into being too thing, certain sports (e.g. gymnastics, wrestling, or figure skating) will require proper nutrition and caloric intake for optimal performance and endurance.
• Drink water. Children may need 5-8 cups of water a day, and teenagers will likely need at least 8 cups, and more during hot weather or exercise.
• Drink milk. Calcium is very important for health bones, and to reduce the risk of muscle and joint injuries.
• Avoid sugar-loaded, caffeinated and carbonated drinks. Kids in long duration sports like track and field may benefit from sports drinks but they are not necessary for most active kids.
• Follow a warm-up routine. Exercise should always begin with a warm-up and stretching session to prevent injuries and improve flexibility and performance.
• 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. Performance-enhancing supplements such as creatine and steroids can be very dangerous for children and teenagers and there are other, smarter, healthier ways to improve strength and endurance.
• Get plenty of rest. To reach and maintain performance quality, children and teenagers need plenty of sleep, usually at least 8 hours.

To read more, check out the ACA’s Get Healthy Blog: HealthyLiving_Kidsandsports

Dr. Michael Herb works with many young athletes to both prevent and treat sports injuries, and to keep your kids out there and having fun. If the worst happens and an injury occurs, prompt diagnosis and treatment can be key to a strong and speedy recovery.

Absolute Wellness Center offers sports medicine, chiropractic medicine, naturopathic medicine, physical rehabilitation, acupuncture, and massage, and our providers refer to local experts whenever a condition is best treated by another specialist or facility. To learn more, give us a call at 541-484-5777.