1. HEALTH AND NUTRITION FOR THE YOUNG ATHLETE Dr
HEALTH AND NUTRITION FOR THE YOUNG ATHLETE Dr. Diane Dubinsky August 26, 2003

2. INTRODUCITON Young athletes are not merely small adults.
Their bones, muscles, and ligaments are still growing
They grow and develop at different rates
At age 9, the weight of a child can vary as much as 50 lbs.!
Height and weight discrepancies make them more vulnerable to injury

3. It is the responsibility of the parents and coaches to ensure that each child’s body is respected for its stage of growth and that no child is pushed to the point of injury.

4. INJURIES IN THE YOUNG ALTHETE
Federal data indicate that there are approximately 227,000 injuries to children ages 7-17 each year due to soccer alone
15% of these injuries are due to overuse

5. Assessing Pain in the Young Athlete
Children often experience some discomfort with athletic activity – usually expressed as minor aches and pains
Due to the risk of serious injury in the child, their complaints always deserve careful attention
Sometimes it is difficult to determine if a child has a “real” injury
PAIN is the body’s response to injury.

6. Assessing Pain Each person feels pain differently
“Does it hurt a lot?” – What does this mean?
Use the Rule of “1-10” to help assess pain in children
This requires advance preparation
Ask child to remember previous injuries and rate the minor pains as a “1” and the worst pain they have ever felt as a “10”
Use this scale when you are on the field or sideline.

7. Assessing Injury
Does the child “use” the affected area? (e.g. can they bear weight?)
If use or bearing weight increase the pain – DO NOT PLAY
Is it swollen?
R-I-C-E
Rest, Ice, Compression, Elevation
If so, DO NOT PLAY
Is there numbness, tingling, or shooting pain? If so, DO NOT PLAY

8. Assessing Injury – Cont.
Respect a child’s reaction to pain
If crying or scared – reassure and DO NOT PLAY
NEVER expect a child to “work through the pain”
Often injured athletes want to “tough it out”
Coaches and parents must be “tough” to protect young players.
Don’t be afraid to take a child out of the game!

9. Common Injuries
STRAIN – muscle injury caused by over stretching or over exertion of the muscle
Signs and Symptoms – pain with movement, accompanied with little or no swelling
Treatment – rest, ice if needed (acute) – heat (later)
SPRAIN – ligaments are stretched or torn, usually associated with joint injuries
Signs and Symptoms - “pop” or “snap” is felt, inability to bear weight, loss of motion, swelling, discoloration
Treatment – R-I-C-E, medical evaluation, x-ray

10. When to See A Doctor
Inability to play following an acute or sudden injury
Decreased ability to play because of chronic or long-tern complications following an injury
Visible deformity of the athlete’s arms or legs
Sever pain from acute injuries which prevent the use of an arm or leg

11. Growth Plate Injuries
Growth plate is a soft area near the ends of the bones that allow the bones to grow
Physics 101 – a force will affect the weakest area first – therefore, in a child, the growth plate is more likely to be injured rather than the ligaments.
An injury that normally would cause a sprain in an adult, is more likely to cause a growth plate injury in a child.
Sprains in children should be evaluated by a physician

12. OSGOOD-SCHLATTER What is it?
The patellar (knee) tendon inserts into the tibial tuberosity (growth plate) just below the knee
Overuse (constant pulling) of the tendon on the soft growing bone causes inflammation, pain, and swelling
Ice massage before and after games helps
Anti-inflammatory medication at the direction of your physician may help
Let the athlete allow the pain to guide their activity

13. Head Injury
Loss of Consciousness – call 911 – even if child regains consciousness
Concussion –
Dizziness, headache, sensitivity to light
Nausea, vomiting, amnesia, memory loss
NEVER ALLOW A CHILD WITH A HEAD INJURY BACK ONTO THE FIELD WITHOUT MEDICAL EVALUATION!

14. FLUIDS Water, water, water Don’t wait for thirst Sports drinks
Contain high amounts of sodium and potassium
Only needed for endurance athletes - > 90 minutes of aerobic activity
Children like to imitate adult – if they’ll drink, its better than them not drinking
How much water?
3-8 ounces 20 minutes prior to game/practice
3-8 ounces every 20 minutes during game/practice
6-8 ounces after game/practice

15. NUTRITION Teach young athletes about good nutrition
Foods high in carbohydrates provide athletes with the energy their muscles need
Healthy carbohydrates - whole grains, etc
Encourage 4 servings per day of calcium-rich foods like milk, cheese, yogurt
Encourage 4-5 servings per day of fruits and vegetables
SUPPLEMENTS ARE NOT NECESSARY!

16. HEALTHY CARBOHYDRATE SNACKS
Whole-grain ready-to-eat cereal with low-fat or skim milk
Low-fat fruit flavored yogurt
Peanut butter on whole wheat toast and ½ apple
Lean meat on pita bread with ½ cut orange juice
Graham or animal crackers and box of raisins
Low-fat frozen yogurt and 100% grape juice
Oatmeal raisin cookie and low fat milk
Low fat pudding, bagel, and 100% apple juice