Week 189 :: How Can Injuries In Young Athletes Be Prevented?

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TOPIC: How Can Injuries In Young Athletes Be Prevented?

For the week of: February 11th - February 17th
Tuesday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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High school and junior high athletes don't only face injuries on the field but often off the field as well. We sometimes hear of serious injuries and even deaths during training. This has become a major concern for parents who have kids in athletics.

How can injuries in young athletes be prevented?

What is the major cause for serious injuries in young athletes?

Are certain people prone to serious injury during training and game play?

BONUS QUESTION: Following a serious injury or death, there is often a dispute over whom should be responsible for the situation; schools, coach, etc. What do you think?

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[UCIMTHEROCK]

Injuries will harm your training more than anything. I've herniated two discs and torn my knee. every time it was from not warming up properly or trying to push too much weight with bad form. I have healed well from these injuries and learned that training is much more important than my ego.
I do not squat with max weight anymore even though I do squat. I do my leg training with IFBB Pro Dave Fisher he has taken me through some of the most brutal leg workouts with moderately heavy weight that made my legs grow and get pumped unlike anything I have ever felt.
Form is the key to being injury free first learn to do the exercise with perfect form even if you only use the bar. and then only after you perfect the from and start to feel the muscles work correctly you start moving up in weight always being cautious of maintaining perfect form.
I walk a fine line between intensity and injury to be a champion bodybuilder, I always try to stay on the intensity side an injury now would be devastating.

[despotth]

How can injuries in young athletes be prevented?
First things first, do a proper warm-up when doing ANY exercise, not just weights. When sprinting do some drills and accelerations first..
When doing weights do 10 minutes of cardio as a warm-up to circulate some blood. Then when hitting the weight do some a warm up set or two. (30% 1rm, 50%1rm) don't just lift heavy immediately. Sometimes you might need even more than 2 warm up sets, depending on the weight.
Also when someone wants to add muscle dont' just increase the weight immediately... Find ways to make the exercise more difficult without increasing the weight..
Examples which could be used are: first and most importantly:: master the technique correctly first, then after you mastered both the weight and technique do explosive sets, where concentric movement is fast (like power lifters) but eccentric (downward motion) is slower.. Perform strip sets or drop sets, then finally increase the weight.. These exercises still useful to build muscle and are safer than just adding weight to increase intensity immediately...
The best prevention for injury as researcher has shown is post workout cool-down, stretching, post workout nutrition.. and sleep. Kids often want to see results quickly and over train. Mostly train and lack sleep because they go out and sleep late. Sleep needs to be considered a macro nutrient just like protein, carbs and fats. Consistency is always the key when coming to build muscle or perform better at sports. I suggest plenty of protein for growth and repair and plenty of sleep.. to recover faster and be able to train quicker, with less chance of getting injured...


What is the major cause for serious injuries in young athletes?
Serious injuries are obtained mostly from bad habits, lack of information and patience. Some want to start training intense immediately, some switch to a program much more intense than the previous one, some neglect the warm up, sleep and many kids neglect proper nutrition. Kids see lot of athletes in magazines lifting heavy weight, or just compete with their training partner to "who lifts the most weight.." and the final result is a disaster...
In my opinion i think that lack of knowledge about training and nutrition, improper technique and poor execution especially multi-joint movements such as squats and deadlifts are the main causes for serious injuries, in young individuals.

Are certain people prone to serious injury during training and game play?
Yes some people are more prone to injury. People who do not use weight training as an advantage in their training regime are more risky of having an injury. Focusing during the session is essential and while some teens fool around during training, who knows when an injury might occur.......

BONUS QUESTION: Following a serious injury or death, there is often a dispute over whom should be responsible for the situation; schools, coach, etc. What do you think?
I think that depending on where the accident or injury happened might determine the responsibility of coach teacher or student... In a school lesson, the teacher must take control of the class.... serous accident may arise when the teacher is not looking during the PE session, example hanging from posts or basketball rings... The teacher is responsible for these kind of accidents when happen.... Other than this if adequate equipment, lack of personal protective equipment, maintenance of equipment,and improperly unequipped facilities the owner shall fall responsible... Though the teacher might also get in trouble if was negligent in continuous risk assessments and if failed to report to his superior.

HOPE YOU ENJOYED THANX...

[Leichner]

High school and junior high athletes don't only face injuries on the field but often off the field as well. We sometimes hear of serious injuries and even deaths during training. This has become a major concern for parents who have kids in athletics.

How can injuries in young athletes be prevented?

As a middle school teacher and coach, my number one priority is the health and safety of all my students and athletes, and while there is no sure-fire way to guarantee that no one will ever be injured, precautions can and should be taken to limit their occurrence.
There are four primary points that should be addressed when dealing with safety in inter-scholastic athletics:
1. Environment
2. Equipment
3. Rules
4. Previously existing medical conditions

First and most importantly, injuries in general and specifically serious injuries can be prevented in young athletes if the environment around them is safe. For indoor sports this is a relatively simple proposition. The gym/court should be in proper playing condition with all obstacles removed and proper padding/guards in place (i.e. pads on walls beneath basketball goals, proper wrestling mats without gaps, and pads surrounding volleyball uprights). For outdoor sports, controlling the environment becomes a bit more difficult for obvious reasons. While we cannot control the weather, we as coaches and administrators can and should make informed decisions regarding the health and safety of our athletes based on the weather. My particular district has decided to err on the side of caution in this regard. Given any potentially hazardous weather conditions (i.e. severe weather, high heat index, low wind chill, etc.) every coach receives a weather bulletin text message to his/her cell phone advising caution, or in some cases calling for cancellation of practice depending on the severity of the weather threat. It is my contention that most serious injuries in young athletes can be prevented on this point alone.

Second, it almost goes without saying that any and all equipment utilized in a sporting event, practice or conditioning should be in proper working condition and without defect. This particular point is most applicable to weight training and sports such as track/field and football as these activities use a great deal more equipment than others. Again, the idea is to control those things that are within our power to control in order to prevent injury in young athletes. Providing working and safe equipment is something we can and should control to the best of our ability.

Third, every state?s high school activities governing body has rules in place to provide for the safety of athletes in every sport (i.e. limits on practice time/week, length of season, conditioning vs. live, percentage of body weight that can be dropped, etc.). Every district and coach within that district should be careful to follow such limits/rules even when inconvenient. In addition, each coach?s team rules and expectations should address both the on and off the field safety off all athletes. Many injuries to young athletes can be prevented simply by observing the state and team rules already in place.

Finally, it is critical that every district gather current and accurate medical information and obtain medical clearance for every athlete before he/she may participate in any conditioning, practice or competition. Many severe injuries in young athletes can be avoided altogether given knowledge of previously existing injuries or medical conditions. Coaches can easily modify conditioning and practice for athletes suffering from such conditions as asthma, diabetes, etc. Once again, convenience is not the priority. Winning is not even the priority. The health and safety of kids is the priority. Our approach as coaches should reflect this.

What is the major cause for serious injuries in young athletes?

While blaming one particular sport for the majority of the high profile news reports of young athletes sustaining serious injury or even death seems a bit unfair, the data points squarely to our beloved new American past-time: Football.

According to the researchers at the Center for Injury Research and Policy, ?Football was associated with the highest rate of rare [serious] injuries [among high school athletes], accounting for 21 injuries per 100,000 exposures,? These injuries include ?eye injuries, dental injuries, neck and cervical injuries and dehydration and heat illness, which may result in high morbidity, costly surgeries and treatments or life-altering consequences.? Neck and Cervical injuries accounted for 8 of the 21 rare injuries per 100,000 exposures in the study and ?of those neck and cervical injuries in football, 93 percent were caused by contact with another player during tackling or blocking.?

In addition, ?football also was correlated with the majority of dehydration and heat illnesses. Sixty percent of these injuries occurred during pre-season practice after the athlete had already been participating for an hour.?

Given this data, it is apparent that with the violent nature of the game of football, no amount of precaution will altogether eliminate the possibility of serious neck or cervical injury in young athletes; however, dehydration and heat illness injuries can and should be eliminated with proper hydration during pre-season practice at high temperatures.

Are certain people prone to serious injury during training and game play?

Inevitably some people are more prone to serious injury than others during training and game play. Unfortunately, identifying those that are most susceptible often is impossible until they sustain an injury. All we can do is take reasonable precautions to provide the safest environment possible for every athlete.

BONUS QUESTION: Following a serious injury or death, there is often a dispute over whom should be responsible for the situation; schools, coach, etc. What do you think?

As with any other case of possible negligence, the evidence should do the talking. If the school district and the coach has provided the safest environment and equipment possible, they have followed state, district, and team rules regarding the functioning of their sports programs, and they have obtained current and accurate medical information and obtained medical clearance for every athlete before he/she participates in any conditioning, practice or competition, then any serious injury or death occurring in such a setting must be found as accidental with no liability on either the district or coach?s part. If, however the district or coach is found to be in violation of reasonable safety guidelines, resulting in the serious injury or death of an athlete under their supervision, then the district and the coach could be found liable for the negligence displayed.


Nationwide Children's Hospital. "High School Sports: Football Leads Sports Associated With Rare Injuries." ScienceDaily 11 December 2008. 12 February 2009 <http://www.sciencedaily.com /releases/2008/12/081202170824.htm>.

[Mistah.Lonely]

Sorry, i'm not answering the question.. but i just wanted to say i think this should be a sticky in the teen bodybuilding section. I just read some of the responses and learned a lot so far. I do warm-up but never stretch which is something i will definitely start doing, and i will also be include a cool down as well.

[despotth]

Make sure to know the diffent types of stretches... Dynamic stretching after your warm up, but before your weight training session(These are round motionts of the joint eg: shoulder rotations, hip rotations, or leg swings if you are going to sprint). And static stretching after you work out. Science has shown stretching also hes benefits when building muscle so do not ignore....

[History in Effect]

Sports in high school has become a big thing over the last couple of decades. Sports athletes are working out harder in the gym and on the field to get scholarships to play in college and even professionally. They often push their bodies too hard and get injuries. There has to be a more of a focus on protecting yourself from injury than performing all out, all the time.

How can injuries in young athletes be prevented?
Injuries in young athletes can be prevented by first starting out with some basic stretching to get you warmed up. Stretching before any exercises gets your muscles loose and your heart rate rises slightly to get your body to perform optimally during your game. When I played football in high school, we did basic stretches like touching our hands to our toe, lunges, and jumping jacks to get our body primed for the game. Exercises like these get the body accustomed and ready to go.

What is the major cause for serious injuries in young athletes?
The major cause of serious injuries today has to do with pushing your body to a level that is beyond safe without adequately warming up or being conditioned. These people push their body because they want to be the best, but they don't know that their body can't handle the load. There are what I call the overachievers. These players don't give the body the rest it needs sometimes and instead go into overdrive when playing too many times. There would be times when I played that I would play special teams and then try to play right after that wide receivers. If your feel tired, then its better to rest. Trying to play beyond your body is hazardous and puts you in a risk for more injuries.

Are certain people prone to serious injury during training and game play?
People who don't take adequate rest and don't stretch are most prone to getting injured. If your body is not primed to play and you get hit on the football field, you could be out for weeks or even months. The same goes for any other sports. A muscle that is not warmed up is a muscle that is in danger on the field or court. You also need that rest for your body to perform at its best. When I mean rest, I just don't mean resting between plays, but also getting enough sleep. Sleep keeps your body functioning good and helps restore your body after a rigorous day.

BONUS QUESTION: Following a serious injury or death, there is often a dispute over whom should be responsible for the situation; schools, coach, etc. What do you think?

This is a tough question and depending on who you ask there are differing opinions. For this question, I will have numerous examples where the blame could be put on:

1.The weather is 100 degrees Fahrenheit and the coach does not give water break as mandated by the school system. A player passes out and dies. The fault lies with the coach for not giving breaks as stated by that country or district.

2. There have been complaints by parents of a large hole in the ground on the football field. The school district had addressed the concerns and told the school to fix the hole before the next football game. The school fails to address the concern and a player from the rival football team has to get acl surgery because his knee got hurt. The fault lies on the school for not addressing a need.

3. A high school player has been taking creatine(bought by his parents) to get stronger in the gym. He is familiar with how to take creatine and to drink more water on it. The coach gives his players the scheduled five water breaks during practice. This players fails to take all of these water breaks. Later on in practice, the player has severe cramps and has to go to the emergency room to get fluids put into his body immediately. The fault will probably lie on him since he knew he should take in water and failed too.

[Spratty]

What is the major cause for serious injuries in young athletes?
The major cause of serious injuries today has to do with pushing your body to a level that is beyond safe without adequately warming up or being conditioned. These people push their body because they want to be the best, but they don't know that their body can't handle the load. There are what I call the overachievers. These players don't give the body the rest it needs sometimes and instead go into overdrive when playing too many times. There would be times when I played that I would play special teams and then try to play right after that wide receivers. If your feel tired, then its better to rest. Trying to play beyond your body is hazardous and puts you in a risk for more injuries.

Failry true, unless ur jsut unlucky :/ and dnt do wat ur body tells you to do ie. subluxation of the shoulder = stop playin rugby not carry on playin till u get a full dislocation as it hurts :(

[K_Y]

How can injuries in young athletes be prevented?
Injuries in young athletes are caused in a variety of ways. Identifying potential risks and taking steps to mitigate them is the best way to prevent injuries.
The first step is to make sure that all participates understand the risks. If one assumes a sport is completely safe, or believes that just because they are wearing a helmet they are invincible (as most young athletes already feel they are) they are more likely to take unnecessary risks or to perform dangerous activities. Therefore I believe the way to make the largest reduction in injuries is to ensure that the risks are made real and are deeply understood before any training or competition takes place. Understanding the risks also includes identifying medical conditions which may pose a hazard to the participant during training or competition. All people considering a new sport or exercise routine should consult their doctor to identify any potential hazardous that may be unique to their circumstances. These hazards should be discussed with the doctor and the coach prior to participation.
The second step is to ensure that all participates understand that rules are in place not to punish players or limit their ability to play games but to keep them safe. Rules MUST be taught as an aspect of respect. Respect is necessary in sport to ensure safety. All players should respect their opponents, teammates, and themselves. This does not mean they should not play hard, but that they should play smart, play by the rules and play respectfully. When players do this injuries will be less likely.
The third step is to ensure that proper equipment is used at all times. Upkeep of equipment is paramount to this step. A helmet which has sustained a damaging blow may be more harmful than not using a helmet at all as it may give the wearer a false sense of safety.
The fourth step is to ensure that play takes place on a safe playing ground. This could mean properly maintaining and ensuring a safe playing field, or it could mean walking a cross-country running route prior to practice to make sure a recent rainstorm hasn?t taken out the trail or knocked down a tree in the path. This will obviously vary in a great range of ways depending on the sport; therefore it is up to the coach to ensure that the playing ground is safe.
The fifth step is to ensure that there is adequate supervision. Though the participants should be responsible for their own actions, young athletes (and even old ones) are often liable to make ?dumb mistakes.? A supervisor, in the form of a coach, will ensure that rules are still followed even when the players are tired or angry, will be there to stop play if playing conditions become hazardous (i.e. a lightning storm), will make sure that proper equipment is used and will be there to perform immediate first aid or CPR in the event of an injury/medical condition. Finally the supervisor will have access to the necessary medical documentation in the event a participant requires emergency care.
The final step to help prevent injuries is to ensure that participants are properly prepared for the physical and mental stresses of whatever activity it is they are undertaking. This includes such things as insuring proper nutrition (especially hydration), proper training on equipment use and rules, and proper warm-up.

What is the major cause for serious injuries in young athletes?
To understand the cause one must understand which injuries are most common and which are most serious. The most common injuries for athletes are soft tissue injuries (the most common being bruises and sprains); however, the most serious injuries that face young athletes are brain injuries. http://www.healthatoz.com/healthatoz/Atoz/common/standard/transform.jsp?requestURI=/healthatoz/Atoz/ency/sports_injuries.jsp These are the main cause for sports-related deaths. The most common is a concussion. A concussion is defined as "a complex pathophysiological process affecting the brain, induced by traumatic biomechanical forces." (http://thejns.org/doi/pdf/10.3171/foc.2006.21.4.4) A concussion can occur from impacts between the head and just about anything else, the ground, another player, equipment on the field (goal posts). Concussions can occur even if the head does not directly hit anything but rather the player is running in a direction and has that direction rapidly reversed (by another player or an object). The best ways to mitigate this risk is to ensure that properly maintained equipment is used and that rules are followed.
Another very serious injury that is specific to school-aged athletes is that of sports related blindness. Sports related injuries are the LEADING cause of blindness in youths. (http://health.usnews.com/articles/health/healthday/2008/09/20/sports-eye-injuries-leading-cause-of-blindness-in.html) According to this report the most common causes of sports-related blindness are injuries sustained in baseball and basketball. Prevent Blindness America states that 90% of these injuries are preventable and recommends safety goggles for basketball, and batting helmets with polycarbonate face shields for baseball. While these may not be deemed fashionable initially, with proper education young-athletes should be able to recognize that safety is most important.

Are certain people prone to serious injury during training and game play?
Yes. Those who have already sustained a serious injury are at increased risk of re-injury. Special attention and care should be taken after an athlete is injured to ensure that proper recovery takes place. No athlete wants to miss out on the sport they spent so much time training for; however, this may be the only way to prevent re-injury. An injured athlete should be encouraged to continue to support the team and train to whatever extent is deemed safe by their doctor and coaches.
Besides those that are at risk for re-injury, those with pre-existing medical conditions may be at increased risk of serious injury. This should be considered prior to their participation.
Finally, anyone not following the steps outlined in the answer to number one are at a much higher risk of injury.

BONUS QUESTION: Following a serious injury or death, there is often a dispute over whom should be responsible for the situation; schools, coach, etc. What do you think?
Each case will have to be evaluating based on its specific circumstances. However, responsibility lies with every part of the chain. Failure at any level can lead to a breakdown of safety mechanisms. Ultimate responsibility for the team lies with the coach (and with how the coach follows rules set up by the school/district/state). In the cases of death which I have read about the cause of death has been an unknown congenital heart defect. In those cases there was no way of foreseeing the death or preventing it.

[soundcheck129]

High school and junior high athletes don't only face injuries on the field but often off the field as well. We sometimes hear of serious injuries and even deaths during training. This has become a major concern for parents who have kids in athletics.

While the increasing popularity of youth sports has been beneficial to many, it has also resulted in higher levels of intensity and competition. Consequently, training for young athletes has the tendency to become quite fierce. The combination of inexperience and inadequate supervision can be a dangerous one in these situations. Thankfully, there are ways to prevent future incidents.

How can injuries in young athletes be prevented?

Ideally, injury prevention should begin before athletes even step onto the field or into the gym. First, the organization should ensure that there are enough coaches and assistants to provide proper supervision for the group. This way, there are enough eyes to spot potential problems and catch any that are in progress.

Once this has been established, coaches should inform the players of their expectations and provide some ground rules for proper behavior. Inform the athletes that the potential for injury does exist and that training should be taken seriously. As such, horseplay will not be tolerated. Stress the fact that how one practices determines how one performs. In addition, training is only one or two hours per day; after the commitment is done, the players are free to do what they want, so taking a session seriously is not too much to ask. Parental involvement can also reduce the risk of injury; coaches should send athletes home with an information packet, and possibly a permission slip or waiver. Parents will then be informed of what their children will be participating in and can go over the risks with them at home.

Before beginning training, coaches should assess the fitness level of the athletes to make sure they are capable of performing the required activities. Knowledge of previous experience, existing medical conditions and past injuries can help coaches plan appropriate programs.

After the initial assessments are complete, coaches should introduce the training program to the athletes and demonstrate what will be expected. Referring to the exercise database (http://www.bodybuilding.com/fun/exercises.htm) and performing example repetitions is a great way to teach the intricacies of unfamiliar exercises. Coaches should focus on proper form, breathing and adequate rest periods between sets. In addition, the myth of "no pain, no gain" should be dispelled immediately - pushing too hard is a common cause of injury.

Also, make sure that all of the equipment is in proper working order. If there is to be contact, safety equipment such as helmets and pads should be worn at all times. Water or other refreshments should be close by, and common sense should prevail - if it is too hot or too rainy, practice can be moved inside or postponed.

The last consideration is stretching. Stretching warms up muscles and prevents injury. However, certain types of stretching can actually increase the risk of injury, so be sure to practice dynamic stretching beforehand and static stretching afterward.

It's also helpful to have a team doctor or trainer on hand in case of emergency.

What is the major cause for serious injuries in young athletes?

Injuries in young athletes can usually be traced back to one common culprit - inexperience. Because they are just beginning athletic training, young athletes are not familiar with many of the techniques and exercises they will be required to perform. Ignorance of proper form and reluctance to ask for help, for fear of betraying that ignorance, can be a dangerous combination. The inexperience of young athletes also means that they have not properly developed the muscles required to perform some movements, which also leads to injury.

The inexperience of young athletes also means they have no previous performances by which to judge their strength and ability. For this reason, they may push harder than their bodies can handle. Trying to lift too much weight or not giving oneself enough rest in between sets can lead to muscle strains and joint dislocations. This is a factor not just in training, but in games and other athletic events. Many young athletes don't realize their limits and may want to play every shift or play every day because they love the game. And while a track team member may want to perform in every event, it is inadvisable to do so.

Inexperience can also be reflected at home. Not knowing how much sleep or how much fuel (food) one requires can deprive a young body of what it needs to perform.

Are certain people prone to serious injury during training and game play?

Somewhat ironically, I think it is sometimes those with the most passion that are the most prone to injuries in athletic events. These players may feel that they are invincible and capable of everything. Worse, they may expect to be able to do everything and view anything less as a failure. This often leads them to "play through the pain" and not listen to their bodies. Such an attitude can be particularly dangerous when one is coming back to a sport after suffering an injury; if the athlete tries to jump back in too quickly, the injury can be easily aggravated. Also, an athlete who loves to play and is used to performing at a high level may ignore cautions of coaches and peers because he may feel that he "knows better." This can lead to an attitude of carelessness, which is harmful.

BONUS QUESTION: Following a serious injury or death, there is often a dispute over whom should be responsible for the situation; schools, coach, etc. What do you think?

While society is often quick to attempt to identify a culprit, I think that such cases must be examined in full before making that determination. Ultimately, whoever caused the situation, whether by a lapse in judgment or simple carelessness, should be held responsible. If the injury was a result of poorly maintained equipment or improper supervision, then the fault lies with the organization, such as the school or team, that is charged with making sure these safety precautions were in place. If the injury was caused by a coach demanding too much out of his players or not giving them adequate breaks or nourishment, then it would be his fault.

In most cases, it seems as though everyone except for the players are held responsible. While I do believe that coaches and parents should be expected to exercise more caution than players, I don't think players are always exempt from fault. If young athletes push themselves too hard or neglect proper nutrition, stretching or rest, the injury was directly caused by their actions, or lack thereof. Even if they did not know better, the blame can't be put on a coach for what a player does at home.

In addition, parents are often exempt from blame. However, they do have a vested interest in the careers of their children, so taking an active role is expected. If they allow their children to behave recklessly, some of the blame lies with them.

Because of the diverse causes of injuries in young athletes, responsibility in each situation depends on the circumstances.

[History in Effect]

dang real good quality writers this week for sure

[TwinIam]

High school and junior high athletes don't only face injuries on the field but often off the field as well. We sometimes hear of serious injuries and even deaths during training. This has become a major concern for parents who have kids in athletics.

How can injuries in young athletes be prevented?
There are several different practices that young individuals can follow to decrease the risk of injury, but all of them amount to the same thing: LISTEN TO YOUR BODY! If you feel pain in your muscles, joints, or tendons (other than the normal "burn"), then you must immediately stop and reassess both your form and your bodies energy levels. Here are some basic practices you should implement to keep risk of injury low:

Warming up before exercise
Probably the most widely utilized safety practice (as well as one of the most essential ones) is warming up before an exercise session. Warming up, as it implies, raises your core and intramuscular temperatures, relaxing stiff muscles. A proper warm up will also increase your body's circulatory and oxygen transport systems, and even mobilize some key hormones (1)! Exercising with all these systems running at optimal speed heightens the training experience and lowers the chance of injury. A good warm up would be a light jog on the treadmill for 10 minutes, and then one or two sets of 15-20 (not to failure) on your first exercise. Make sure to do the warm-up sets with the same concentration and form with which you will perform your working sets - how well you execute these first few sets should set an example for your muscles and joints for how they should work during the heavy sets.

Stretching after exercise
Stretching has been shown in several studies to be beneficial in reducing the risk of sustaining muscular and tendinous injuries (2). However, stretching before exercise can actually hamper your gains by reducing your strength in the gym, due to the "neuromuscular inhibitory response to static stretching" (3). Stretch after your weight training session to crank up blood flow to your tired muscles while avoiding the negatives of stretching before exercise.

Proper training form
Before performing any exercise, make sure you know exactly how that exercise is meant to be performed. There is almost always a good reason why everyone executes the move the same way. If done incorrectly, exercises have the potential to put unnecessary strain on joints and tendons, heightening the chance of muscular failure and injury.


What is the major cause for serious injuries in young athletes?
Young trainees can suffer an injury for a variety of different causes:

Overexertion
Too many kids, excited and pumped up by their vision of a "perfect" body or superhuman strength/agility, head into the gym every day of the week and train balls-to-the-wall every one of those sessions. Unfortunately, this style of training takes its toll on the body and frequently leads to overtraining. One might argue that overtraining in itself is an injury, but more noticeable physical ailments can result. After all, if your muscles aren't totally rested and ready to squat 350 lbs, once you do get under the bar the chances of those muscles running out of steam and collapsing halfway are compounded.

Improper form
This cause of injury goes back to the aforementioned prevention technique. Performing exercises improperly puts the working muscles, tendons, and joints in compromising positions and increases the risk of a serious tear or break. Before trying any free-weight exercise, search for some info on the movement to ensure that you're executing the movement correctly.

Training while fatigued
This practice is similar to overexertion - in fact, a trainee exercising while tired often heralds overtraining. If you're sleepy, exhausted, or excessively sore (not to be confused with a lack of will/desire to train), then your body is sending a signal that it needs additional recovery time. Allowing an extra day or two of rest isn't going to hamper your gains at all - it will just guarantee that your muscles are fully prepared for the next session.

Failure to warm up
Again, warming up is probably the most effective way to prevent an exercise-related injury. It primes all your body's systems and prepares them for an intense workout. Exercising while cold or stiff limits the muscles' range of motion, and increases the chance of a fatally ill-performed maneuver.

Unsafe/faulty equipment
Before doing any exercise, make sure that the equipment you are about to use is in proper working condition. A frayed cable or faulty connection can result in a painful and potentially dangerous equipment failure. If nothing else, you'll have to suffer the embarrassment of the loud 'BANG' that reverberates throughout the gym when the weight stack slams down.


Are certain people prone to serious injury during training and game play?
There are a few different types of people in whom the risk of injury during training is greatly increased:

? Smokers (4).
? Anorexics, due to a weakened bone structure.
? Those with medical conditions (such as osteoporosis and arthritis).
? Girls are more susceptible to knee injuries because of their enlarged "Q" angle (the angle that is formed when a straight line is drawn down the quadriceps and another line is drawn downwards from the patellar tendon). A larger "Q" angle increases the risk that ?the kneecap [will] deviate from its normal pathway on the end of the thigh bone," facilitating a dislocation (5).
? New trainees who are overly excited and unfamiliar with exercise movements.


BONUS QUESTION: Following a serious injury or death, there is often a dispute over whom should be responsible for the situation; schools, coach, etc. What do you think?
Deciding the blame for an injury should definitely be on a case-by-case basis. That being said, I do have some opinions for some broad instances:

? When an injury is caused by a player on an opposing team, that individual and his/her family should make recompense.
? If an injury is caused by overexertion due to a harsh training regimen required for team membership, then the coach should be accountable.
? If a trainee is hurt because of faulty school equipment, then that institution is responsible.
? If an individual overtrains himself/herself and suffers and injury, that person has no one to blame but themselves.

Please train safe, so you can continue to enjoy your exercise. Good luck, and happy training!
~TwinIam

[TwinIam]

Citations:

(1)Ingjer, F., and S. B. Stromme. "Effects of active, passive or no warm-up on the physiological response to heavy exercise." European Journal of Applied Physiology 40 (2004): 273-82. SpringerLink. 17 Feb. 2009.

(2)Small, Katie, Lars McNaughton, and Martyn Matthews. "A systematic review into the efficacy of static stretching as part of a warm-up for the prevention of exercise-related injury." Research in sports medicine (2008): 213-31. Biomed Experts.

(3)Reynolds, Gretchen. "Stretching: The Truth." The New York Times 31 Oct. 2008. 14 Feb. 2009 <http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html>.

(4)Dreyfuss, Ira. "Study Finds Smokers More Prone to Injury." Los Angeles Times 16 Apr. 2000, sec. A-19. 17 Feb. 2009 <http://articles.latimes.com/2000/apr/16/news/mn-20169>.

(5)Mac, Brian. "Injury Prevention." Brian Mac Sports Coach. 17 Feb. 2009 <http://www.brianmac.co.uk/injury.htm>.

[big game hunter]

How can injuries in young athletes be prevented?

While playing sports is a lot of fun, getting hurt is not. Accidents happen, during sports. While it may be possible to reduce the number and severity of injuries, there is no way of eliminating injuries totally from Sport. This is the first point that one must understand, be it a coach, the player himself, aspiring athletes and also spectators. The reason why this is important to understand is because it is only if we are prepared with such a notion, that we will be prepared with injury prevention measures.

Let us take a look at the general steps that are within our control, to prevent injuries.

1. Stay in shape or get in shapefor your sport. Every sport demands different degrees and forms of fitness levels. Making sure you meet these is one of the most basic criteria to begin with. MAKE SURE YOU FIT IN TO YOUR SPORT. Being in shape not only helps you reduce the severity of injury, but also speeds up recovery time.
2. Pay attention to injury warning signs. Remember the age old saying PREVENTION IS BETTER THAN CURE. If you notice anything that could lead to trouble or compromise your safety, try to avoid it totally. Do not go ahead until the injury happens.
3. Adhere to rules - Rules are designed to keep participants safe. This is especially important when you are involved in a physical contact sport. A wrong move could injure more than just you. Spectators and referees have been known to get injured due to an athlete who does not follow safety rules.
4. Use appropriate protective gear. The gear helps prevent injury or reduce injury to the human body. Sensible athletes do not tempt fate. It is just not worth the risk. Injury to certain body parts can lead to complicated situations. Make sure you are not vulnerable.
5. Get adequate rest. Allow your body to rest and recover after a training session or a game. Your body grows stronger when allowed to rest and recover. This will enhance future performances. On the other hand, a battered and bruised body which is tormented by subjecting it to the rigors of sport can actually get weaker and injury prone.
6. Avoid forcing your way through a painful training session. Identify the signs of pain and injury as soon as possible. I personally tell my colleagues at the gym to avoid what I call ?EGO SETS?. Ego sets are the sets where the athlete trains not because it is needed, but in order to show off his skills to an audience - how many times have you tried to impress some one who was looking at you train. This is one of the easiest ways to go overboard and into the injury zone. You should know your limits and when and where to draw the line.
7. A proper warm up goes a long way. Unfortunately a lot of people do not perform correct warm up sets. This is because of the lack of knowledge and the importance placed on this is low. Invest quality time to learn warm up routines specific to your sport from experienced athletes / coaches. Warm muscles are less susceptible to injuries. Many athletes think it is not macho to do a light warm up routine, but fail to understand that the macho guys are the ones who are doing things right ? including their warm ups. A warm up prepares your body for the stress that it is likely to undergo in a few minutes when the full blown training starts.
8. A mental warm up. Yes there is something known as a mental warm up. It is just that nothing much is said about it. It is much better to be in there physically and mentally. Preparing your mind for a tough session ahead is crucial to peak performances. You can see top athletes do it all the time no matter what the sport.
9. Avoid sudden and jerky movements while stretching. Do a gentle stretch and hold for a few seconds. This goes a long way in preventing tears and pulls. A good time to stretch your muscles is after a light warm up.
10. Use proper cool down sets after your exercise or training sessions. A proper cool down helps relieve the strain that your body has just been subjected to.
11. Use proper form and technique to prevent injuries.
12. We all want our children to be good at athletics right from the beginning. As early as possible. The benefits to mind, body, concentration and overall development are well known. But there are instances when parents or coaches can put unwanted stress on a young athlete. Some coaches / parents emphasize winning and peak performance all the time from young athletes. If the athlete is not ready for this, then there could be serious consequences. There are times when you can try and make the athlete push his limits, but there are times when you got to realize that the situation may not be right. The sensible coach / parent knows when there needs to be a break or let off in the intensity.
13. Knowing when to return after an injury is crucial to avoid increasing damage, sustaining a new injury. Most people return too soon to the sport after an injury. Returning before you have healed will do you no good at all. And returning too late can cost you valuable time and training sessions. Some times returning too late can make a young athlete lose interest in the sport itself.
14. Proper treatment as soon as possible once an injury has been sustained. Basic knowledge of how to minimize damage after an injury can help prevent further damage. Young athletes should be taught certain basic and simple procedures they can adopt at such times. Example - the RICE formula (Rest, Ice, Compression and Elevation), treatment for cuts, bruises, burns, etc. Sometimes you need to hang on by your self before help gets to you.
15. Have a way of reaching help in case anything should go wrong. Tons and tons of people make this same mistake. Young athletes especially need to be told how to reach the nearest doctor / physician. Numbers should be made available readily. Steps like how to contact the doctor or someone who could help, how to get there, etc. should be made part of the training drill.
16. As far as possible try not to train alone. Training in groups or with a person who can assist you during injury time is a big plus.
17. Training with a coach who is not up to date with the sport, rules and injuries that could occur could also be a gateway to injury for the athletes under him. (A bad teacher finds it hard to produce good results).
18. Do not take advice from a person who gives you advice that you are not sure of. Make sure you validate the advice before taking it. Many a time such people are wrong, though they may think that they are right.
19. Get enough food and the right type of food and supplements that your sport requires of you.
20. Avoid drugs, alcohol and stuff that could affect your mental and physical frame. Remember that these things kill you from the inside out. Young athletes are especially prone to these. Learning to say NO to them is a wise step.

What is the major cause for serious injuries in young athletes?

The major causes of injuries can be once again attributed to the lack of attention given to the ways of preventing injuries in young athletes.

1. Not being in the required shape in order to perform a specific movement.
2. Not paying attention to or failing to read warning signs of a possible injury.
3. Not playing by the rules, thereby compromising on safety.
4. Lack of or inadequate use of protective gear.
5. Failing to let your body recover from stress.
6. Letting ego come in the way. Performing EGO Sets (as mentioned earlier).
7. Improper or lack of warm up.
8. Bad stretching techniques.
9. Improper or bad form and technique.
10. Improper or lack of cool down sets.
11. Emphasizing winning or demanding too much from a young athlete.
12. Not knowing how to return from an injury.
13. Lack of knowledge of how the athlete can help himself until help arrives (in the event of an injury).
14. Not providing quickly accessible ways of getting through to first aid / doctors (in the event of an injury).
15. Training with people who are unfamiliar with the sport and sport related injuries.
16. Taking advice from people who do not know what they are talking about.
17. Improper diet and supplementation.
18. Use of drugs, banned substances, intoxicants, etc.


Are certain people prone to serious injury during training and game play?

Like I said earlier in the article, there is no way to take injury completely out of sport.

In general, people with a history of prior medical ailments or injuries are more prone to injuries that those who have not been through the same before. An athlete or his coach / mentor must be able to gauge his / her body condition. This needs to be an on going process. Our bodies are very much susceptible to wear and tear. Muscles, joints, bones, ligaments, skin etc are all prone to injuries. If a person pushes a body part beyond its threshold, there could be a serious injury and sometimes death.

People who suffer from injuries repeatedly can be assured of the fact that they are doing something wrong which is making them prone to injury. Being FIT for the sport or MAKING SURE YOU FIT IN TO YOUR SPORT is one way of ensuring that you are not prone to injury. If prone, the athlete need not hang up the towel and call it quits. A better approach would be to find alternatives to make your way through a training session. This is where knowledge of a coach or doctors advice comes in handy.

The ones who are prone to injury are the ones with lesser knowledge and are the ones who are not listening to their bodies. Improper or a lack of regular physical and mental condition monitoring can make you prone to injuries.

BONUS QUESTION: Following a serious injury or death, there is often a dispute over whom should be responsible for the situation; schools, coach, etc.

This is a tough question. There cannot or may not be one person who can be blamed for a serious injury or death. This is because sport often involves countless variables. Only a few things are within the control of man.

There are times when the coaches have delivered all the right stuff to the athlete and the athlete is still injured because he did not adhere to the game plan, rules of the game or the words of his coach. In such a case, the athlete himself is to be blamed.

Then, there are times when the coaches put the safety of the athlete at risk (may be due to ignorance or lack of knowledge or just to compete against other coaches). In such instances, the coaches are to be blamed. Often the athlete looks at the coach for support and advice. They feel that the coach knows all and all they need to do is just follow what he says. If the coach lays down the wrong instructions or makes the wrong decisions for his athlete, the coach is to be held responsible for injuries.

There are also times when referees and umpires are responsible for injuries because they do not know how to handle a situation that could later get ugly and out of hand.

There are instances when coaches and athletes are not given good conditions to train. That is, the environment may not be suitable for safe play (example ? bad grounds, infrastructure or maintennce). In such situations the schools are to be held responsible for creating such a scenario.

Doctors are often involved with testing and curing athletes. A bad doctor or a doctor, who does not realize what he is up to, could also lead to a serious injury / death.

Last but not the least, there are often cases where young athletes have been injured because of unwanted parental / guardian intervention. There are certain parents / guardians who demand higher and better performances from their young athletes. This instills insecurity and fear into the athlete which often means a mental or physical line of safety is crossed. This could lead to severe injuries too.

Evidence could lead to one or more of these people plus a number of other factors, responsible for an injury / death.