Newton Women Socceracl Harm Prevention
It is very important to start each consultation and recreation with a warm-up as this prepares the frame for the process about to be undertaken, in addition to lowering the chance of muscle accidents.
The nice and cozy-up is not just about elevating your center charge after which stretching your muscle mass, its additionally about getting ready your thoughts for the apply or recreation forward. A just right warm-up is helping inspire gamers center of attention, construct staff spirit and improves efficiency.
For lots of football gamers the warm-up is set getting a favorable psychological angle for the apply / recreation by way of having some a laugh, increase power and dealing on their technical abilities.
Heat-ups will have to get started with dynamic actions and briefly come with a football ball to organize gamers each bodily and technically on the similar time. The nice and cozy-up will have to at all times get started sluggish and progressively increase in depth.
10 issues to keep in mind when warming up
1. Make it FUN
2. Make sure that the gamers perceive the explanations for warming up
3. Make it relative to the theme/process you might be about to adopt
4. Introduce a ball one in step with participant to assist expand technical abilities
5. Get started gently after which increase the depth and center charge
6. Supply enough time for stretching and make sure that the method is proper
7. Supply good enough leisure classes and make sure that water breaks are given (make allowances for the elements)
8. Time control is necessary – 20-25mins is enough for Go back and forth and IM
9. Distance coated and measurement of house – make sure that those are proper and no longer unrealistic
10. Keep away from having children run laps of the sector, do lengthy line drills with minimum touches at the ball or long classes of static stretching
Within the necessary hyperlinks phase to the highest proper of this web page coaches can obtain the FIFA 11+ Heat-Up handbook which NGS strongly advises is integrated previous to video games and practices. Under is the FIFA 11+ fundamental handout coaches can print off in addition to movies of the workout routines plus different helpful drills.
No Timeouts: Minimizing Injury Risk In Young Soccer Players
Soccer is not only one of the fastest growing sports, but it’s also one of the most fast-paced. Like any contact sport there is always a potential for injury, but during the juvenile and teenage years, those chances are higher simply due to growth patterns and growing bodies. The game generally gets progressively more aggressive as children get older, and sprains, strains, and fractures are some of the most common acute injuries on the pitch. Sometimes the biggest danger simply comes from literally playing soccer too much. Overuse injuries can keep kids sidelined and also mean eager young players are suddenly quite unhappy. Dr. Barrett Little, with OrthoCarolina Rock Hill shares some ways parents, can help deflect the risk.
1. What type of stretches are important for young athletes after training sessions and games?
The main muscles to stretch after training sessions are hamstrings, quadriceps, and gastroc-soleus(calf). These are big lower extremity muscles that have to do a lot of work during games, so it’s important to give them attention.
2. Are there guidelines for a recommended amount of training time for young athletes?
As you might imagine, it’s generally best to progress into more training time with older age. Here are some recommended guidelines:
* Ages 8 to 11: 20 games per year with two to three practices per game and two days of rest per week. *Practice no more than 60 minutes
* Ages 12 to 18: 30 games per year with two to three practices per game and two days of rest per week. *Practice minutes
* *Ages 15 to 16: No more than 160 game minutes per 72 hour period.
* *Ages 17 to 18: No more than 180 game minutes per 72 hour period
3. Is there injury prevention warm-up exercises or stretches that soccer players can participate in?
The Fédération Internationale de Football Association (FIFA) is a well-respected international soccer organization that has suggested guidelines for soccer players called the FIFA 11. These injury prevention exercises are recommended by consensus opinion of expert healthcare providers and backed by research. They include running exercises, strength, plyometrics and balance exercises specially geared towards soccer players. You can find them here.
4. What are the industry recommendations to prevent overuse injuries?
One of the top things we stress to parents and players is that off-time and cross-training are critical to recovery and injury prevention. Encouraging players to participate in a variety of sports during the year is the most important thing a young player can do to avoid overuse and burnout. It can be hard sometimes especially when a child is laser-focused on developing skills in one particular sport, but young athletes’ growing bodies are different than those of adults and are more prone to certain injuries. Cross-training allows them to develop other skills which can translate onto the soccer field and increase their performance.
5. How important is proper equipment (cleats, shin guards) to injury prevention?
Proper shin guards are very important to prevent tibia and fibular injuries as well as soft tissue injuries from cleats. They should fit snuggly and comfortably. You should look for shin guards that hit just at the prominent bone below the knee, or the tibial tubercle. Cleats are important for different play surfaces. Shorter cleats are recommended for artificial playing surfaces whereas standard cleats are recommended for natural surfaces. Data suggest injuries to knees and feet may be increased when playing on artificial turf. Round cleats versus blade cleats have shown no difference with regard to knee injuries.
6. What are the obvious and hidden signs of concussions?
Concussions can be difficult to spot which is why it is very important to monitor young athletes both on and off the field for symptoms. If a child seems to have a loss of consciousness or is confused, these are obvious signs he or she could have a concussion. If a child is sensitive to light, has headaches, unable to focus, have irritability, insomnia or fatigue, these are potential hidden signs of concussion and the child should be seen by a medical provider. The mainstay of treatment for concussions is mental and physical rest.
7. Is there a game to rest ratio that should be followed to prevent injuries?
Rest is so important to allow optimal recovery, not only for health but for performance in the next game. There should be between hours of rest between games for young athletes.
8. What type of aches and pains should not be ignored and what are those to seek medical attention for?
Kids are bound to have minor scrapes and pains, but there are more serious injuries to watch for. The first tip for pain care is R-I-C-E (rest, ice, compression, elevation). If pain does not improve with this technique and over-the-counter ibuprofen the child should be evaluated by a healthcare professional. Aches and pains that wake an athlete up from sleep certainly merit seeing a medical professional.
9. How does proper nutrition come into play for injury prevention?
Proper nutrition and hydration are important for all young athletes. Calcium and Vitamin D are vital to bone health. Peak bone density occurs between the ages of in females and in males so adequate nutrition is important for long term bone health.
Here are some general guidelines for calcium and Vitamin D:
* Ages 4 to 8: 400 mg per day
* Ages 8 to19: 1300 mg per day
* IU per day after age 5
Balanced nutrition will also help the body recover more quickly after a competition. Poor nutrition can lead to earlier fatigue of muscles and therefore increase the chances of musculoskeletal injury. If you are unsure if your child’s diet is adequate you should see his or her doctor.
10. What is the number one piece of advice you would give parents to help prevent injuries in young athletes?
Expose young athletes to and encourage participation in a variety of sports. Not only is a variety of activities important to help children decide what they love but it is one of the best things parents can do to prevent injuries. Sports specialization should not occur until the young skeleton has nearly fully developed, age in girls and age in boys.
Dr. Barrett Little, MD is a Sports Medicine Physician at the OrthoCarolina Rock Hill location.