As the school year kicks off, many students are gearing up to hit the fields, tracks, and courts. However, with the excitement of organized sports comes the heightened risk of injury, especially for older student athletes involved in high-contact sports. Dr. Joshua Gatz, a pediatric sports medicine physician at Children’s Hospital of Michigan, appeared on “Live In The D” to share essential tips for preventing sports-related injuries.
“Proper warmups and warm downs are crucial,” said Dr. Gatz. He suggested starting with a light aerobic warmup, such as jogging or cycling, followed by dynamic movements like shoulder shrugs and bends to prepare the body for physical activity. Static stretching, which is often misunderstood, should be reserved for after the activity to reduce injury risk.
Dr. Gatz also highlighted the importance of rest and recovery. “We usually recommend at least one day of rest per week to allow muscles to regrow,” he said. He cautioned against early specialization in one sport, suggesting that young athletes diversify their activities until around age 15 or 16, to ensure they have an offseason for recovery.
Nutrition and hydration are other key factors in preventing injuries. “Athletes need more than the standard one and a half to two liters of water per day,” Dr. Gatz noted, recommending at least one bottle per hour of exercise, with added carbohydrates for workouts lasting over an hour to maintain glucose levels.
Despite all precautions, injuries can occur. Dr. Gatz identified overuse injuries as the most common among young athletes, who are particularly susceptible due to their developing bones and muscles. He advised parents to be vigilant for signs like persistent pain, unusual swelling, or limping.
When an injury happens, determining the right time to return to play is crucial. “Every injury is unique,” Dr. Gatz explained, stressing the need for individualized return-to-play protocols. Factors such as muscle strength and range of motion must be carefully evaluated to ensure safe participation.
For parents seeking expert guidance, Children’s Hospital of Michigan offers comprehensive pediatric orthopedic and sports medicine services. More information can be found at childrensdmc.org/sportsmedicine.
To watch the segment, click on the video above.