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Preventing Overuse Injuries in Young AthletesHydration and injury risk in young athletes -
Team USA wheelchair basketball player, paralympian, and true sport athlete. Today, I want to talk to you about goal setting. And there are three things that I would like you to know. First, successful athletes set goals and a planned roadmap.
Second, goals should be written down, assessed over time, and changed if necessary. And third, goals need to be challenging in order to be worthwhile. As a freshmen at Edinboro University, I was a part of a team that made the national championship game.
And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title. I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day.
So, as a reminder, I created a pyramid of goals that I kept right above my bed. This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top.
The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA.
By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one.
Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you. First, healthy thoughts often lead to healthier bodies.
And third, true beauty goes deeper than the skin. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin. In the lead up to the Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself.
So I changed my diet. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear. In the end, it cost me heavily going into the London games. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like.
Today, if I feel like having a chocolate chip cookie, I have one, just not every day. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself.
In the end, you are in control of how you see, treat, and respond to your body. Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you.
Today, I want to talk to you about being a good sport. First, real winners act the same toward their opponent, whether they win or lose. Second, follow the rules and be a gracious winner and respectful loser.
And third, sportsmanship reveals your true character. I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing. I soon realized that people often compared the two of us.
I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance.
My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail. I believe that sportsmanship reveals true character. Remember, be a fierce competitor, find grace in all your victories and losses.
And I hope to see you out there. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again.
Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows.
But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within. Truth is, you have even more influence than you know. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most.
There are games to be won, lives to change. Coaches have the power to do both. What kind of coach do you want to be? At first glance, dietary supplements look the same. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold.
Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid.
At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements.
For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones. Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants.
Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG.
All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids.
Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products. Be extremely careful when considering a supplement in one of these categories.
We strongly recommend that you avoid products in these categories. Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them.
Sometimes, they simply repackage their product and continue selling it under a new name. You need to do your research and be an informed consumer.
The dietary supplement industry is enormous. Supplements that appear to be safe could actually be dangerous products in disguise. References American College of Sports Medicine, Sawka MN, Burke LM, et al. American College of Sports Medicine position stand. Exercise and fluid replacement.
Med Sci Sports Exerc. Casa DJ, Clarkson PM, Roberts WO. American College of Sports Medicine roundtable on hydration and physical activity: consensus statements. Curr Sports Med Rep. National Federation of State High School Associations Sports Medicine Advisory Committee. Position statement and recommendations for hydration to minimize the risk for dehydration and heat illness.
Published November 21, Soccer Federation. Pediatric sports nutrition: an update. Curr Opin Clin Nutr Metab Care. Rowland T. Fluid replacement requirements for child athletes. Sports Med. Bergeron MF, Laird MD, Marinik EL, Brenner JS, Waller JL. Repeated-bout exercise in the heat in young athletes: physiological strain and perceptual responses.
J Appl Physiol Bergeron MF. Youth sports in the heat: recovery and scheduling considerations for tournament play. Sexton M. Beat the heat: athletic training prof offers hydration tips.
University of South Carolina website. Updated August 31, Committee on Nutrition and the Council on Sports Medicine and Fitness.
Sports drinks and energy drinks for children and adolescents: are they appropriate? Cleary MA, Hetzler RK, Wasson D, Wages JJ, Stickley C, Kimura IF.
Hydration behaviors before and after an educational and prescribed hydration intervention in adolescent athletes. J Athl Train. Council on Sports Medicine and Fitness and Council on School Health, Bergeron MF, Devore C, Rice SG; American Academy of Pediatrics. Policy statement — climatic heat stress and exercising children and adolescents.
Redcord Physiotherapy: A Revolutionary Approach to Healing and Strength. Benefits of Thoracic Manipulation. Beating Burnout in the Middle of a Dumpster Fire. Five tips to create a healthy workspace at home. Piriformis Syndrome.
Sign up for our email newsletter to athleyes updates Healthy meal planning how Select can Resupply logistics solutions atbletes our mission, invitations to community events, ris latest news and education from our experts and so much more. Skip to main content Toggle navigation ×. Toggle subnavigation Clinical Research Basic Research Applied Research Movement Science Education. Toggle subnavigation Crayon Club 1 The W. Schedule Appointment. In part, we believe this is caused by a decreased fluid intake. Hydration can be a Intermittent fasting topic injiry Hydration and injury risk in young athletes sports parents oyung coaches. Have a question not listed here? Email truesport truesport. org and we may feature your question in a future post. Youth athletes should drink at least ounces of water about minutes before their game or practice.
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