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Written by: Ashley Johnson, DRPH-San Diego State University
Now is the perfect time to focus on the fact that young athletes need to take care of their emotional and mental health.
Youth sports offer great benefits for physical and mental health, and sports is one of the best investments to promote physical activity. However, about 70% of young people drop out of organized sports by the age of 13. Most commonly due to injuries and burnout. There are many ways to create a supportive and sustainable sports environment for young people to take a proactive approach.
Understanding the excessive injuries of young athletes:
If an athlete repeats the same movements over and over, the injury will be excessive without giving the body enough time to heal. These injuries often occur slowly rather than from one major incident and may appear to be pain that does not move, swelling, or trouble as normal.
Common injuries in young athletes:
Common excessive injuries caused by youth sports are listed below. The duration of injuries varies from less than a week to the end of the season.
Bone Stress Damage: If the bone is repeatedly stressed, it can cause small cracks, such as fractures in the hairline. Common locations include the shins, feet and hips. Growth pain at bone attachment sites: Overuse can also cause irritation and pain in spots where muscles and tendons lead to the bones that grow. This often occurs on the heels, kneecaps and inside the elbows. Tendon stimulation: The tendon can be inflamed and can be painful if used excessively. A common example is the “jumper's knee,” which affects the tendons below the kneecap. Growth Plate Damage: Children and adolescents have growth plates at the edge of the bone. This can occur from lots of throws (Little League shoulders) and gymnastics wrists.
Understanding sports burnout among young people:
Burnout is another major reason why young athletes lose their sport. Burnout in youth sports is not just about physical fatigue. It is a combination of emotional, physical and social factors. Recognizing the signs is the first step in prevention. Common indicators include:
Reduced fun: Loss of enthusiasm for sports. Persistent fatigue: Even after rest, you feel constantly tired. Increased sensitivity: Easily get irritated or angry. Decreased performance: Significant decline in skills or abilities. Anxiety symptoms: excessive worry, upset.
How to prevent youth sports burnout and excessive injuries:
To ensure a healthy and fulfilling sports experience for young athletes, consider several important factors while avoiding burnout and injuries.
1. Age-specific involvement:
Focus on basic skills: Prioritize basic movement skills and motor control development until age 12. We encourage participation in a variety of sports and unstructured activities, including swimming, cycling and rock climbing. This supports balanced exercise and physical development. Building the foundation: Early years should focus on building a lifelong desire for confidence, abilities and physical activity. The focus should be on fun and fun, not fierce competition. Reevaluated as youth develop: Continuously assessing mental, social and physical health as children develop. For those who choose to specialize, gradually introduce sports-specific training, making sure it matches your developmental stages.
2. Sports Sampling and Specialization:
Avoid specialising in sports: A focus on training and a single sport all year round increases the risk of burnout and injury. Always encourage a more balanced approach, no matter the age of your child. Accepting cross-training: Encourage participation in multiple sports (i.e. sports sampling) and fun cross-training activities.
3. Manage levels of engagement:
Consider the level of competition. Balance recreation and competitive sports based on the athlete's needs and goals. Make sure the level of competition is consistent with its ability and is something they enjoy. Time limit commitment: Allow athletes to have time for other activities, rest and social interactions. Athletes need to take a break from sports every week.
4. Think about the big picture:
Consider the social environment. Be aware of your relationships with your coaches, teammates and parents with your athletes. A positive and supportive social environment is important. Put your athlete first: Support your athletes and make your own choices about sports. Encourage them to play for the love of the game and value their dedication and participation in such or even greater performance. We prioritize the athlete's overall well-being over short-term outcomes. Sharing decisions and informed decisions: Have an open and honest conversation between parents, athletes and coaches about athletes' goals. Acknowledge that only a small percentage of high school athletes compete at the university or professional level, and that enjoying sports is a top priority.
Conclusion:
The goal of youth sports is to develop happy, healthy and active adults. Recognizing the risk of burnout and injury and using preventative measures will allow young athletes to have a healthy and lasting sports experience. A balanced approach, open communication, and focus on long-term well-being is key to preventing falling out of sports and promoting a lifelong love for physical activity.
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