First Great Steps for Young Athletes
by Dr. Amit Patel DC – Ipswich Spine Clinic, Suffolk
We look forward to serving you! Call – 01473 232 002
Today, children are training and playing year-round sports from a very early age. While the achievements in speed, coordination, and skill are impressive, there has also been an increase in sports-related injuries. To address this, our spinal specialist team has developed programs to rehabilitate injuries, build proper strength foundations, and support recovery—helping young athletes avoid setbacks and perform at their best.
The Whole Picture
Participation in sports is an important part of childhood development. However, parents and young athletes sometimes overlook proper nutrition and body conditioning needed to prevent injuries.
“The majority, if not all, sports are beneficial, provided children are properly prepared,” says Dr. Timothy Ray, a member of the American Chiropractic Association’s Council on Sports Injuries and Physical Fitness. “Without proper preparation, playing any sport can become a negative experience. Structural and developmental issues must be considered before children undertake certain activities.”
Highly competitive sports like football, gymnastics, and wrestling involve rigorous training schedules that can be demanding for adolescents. Parents should help children prepare their bodies and learn how to protect themselves from injury before it happens.
Proper Preparation Matters
“Warm-up, stretching, and strength-training exercises are essential for young athletes, but improper techniques can increase the risk of injury,” says Dr. Steve Horwitz, ACA member and former U.S. Summer Olympic medical team member. “Children should begin with a general warm-up, followed by sport-specific exercises, and then stretch all major muscle groups. Guidance from trained coaches is crucial.”
Nutrition and hydration are equally important. Athletes require more water than the average person, and meals should be balanced and timed appropriately before and after practice or games to support recovery and performance.
Tips to Boost Performance and Reduce Injury
- Wear Proper Equipment: Ensure helmets, pads, shoes, and other gear fit correctly. Replace damaged equipment promptly.
- Eat Healthy Meals: Provide balanced meals and avoid excessive high-fat or processed foods. Fruits and vegetables should be prioritized over snacks like chips or cookies.
- Maintain Healthy Weight: Encourage proper nutrition to support endurance and performance, avoiding pressure to be excessively thin.
- Stay Hydrated: Younger athletes need 5–8 glasses of water daily; teens require at least 8. Milk is recommended for calcium and bone health.
- Limit Sugary and Carbonated Drinks: Water is best for daily hydration; sports drinks are only needed for prolonged high-intensity activity.
- Follow Warm-Up Routines: Include jogging, jumping rope, or light weights before practices or games. Stretching enhances flexibility and reduces injury risk.
- Take Vitamins Wisely: Multivitamins, Vitamin C, and B-complex vitamins can support recovery. Avoid performance-enhancing supplements in children under 18.
- Get Adequate Rest: Eight hours of sleep nightly is ideal. Fatigue reduces performance and increases injury risk.
Ready to Support Young Athletes!
At Ipswich Spine Clinic, our licensed team treats the entire neuromusculoskeletal system and provides guidance on sports training, nutrition, and injury prevention for young athletes. We’re here to help children reach their full potential safely and effectively.
Call today—we’re your biggest fans!
For Your Health,
Dr. Amit Patel DC
An Optimal Spine Equals Optimal Health
Ipswich Spine Clinic
Neale Chambers, 6-8 Neale Street, Ipswich, Suffolk, IP1 3JB
Phone: 01473 232 002
