[U18] Sports Medicine

Head

Concussions:

• Use helmets during contact sports and while riding bicycles, skiing, or riding a horse
• Use proper tackling technique

Second Impact Syndrome:

• Do not return to competition until all neurological symptoms have resolved and you have been cleared by a physician.

Neck

Neck Strains:

• Perform neck strengthening exercises
• Neck strengthening exercises including upper trapezius work
• Avoid sleeping on stomach
• Use football collar
• Use proper tackling techniques

Neck Spasms:

• Postural awareness
• 2 to 1 back to chest ratio when working out
• Regular stretching
• Stress management
• Use supportive pillow
• Avoid sleeping on stomach

Stinger/ Burner:

• Use of football collar, soft neck roll or cowboy collar
• Shoulder pads must fit properly
• Maintain neck flexibility
• Strengthen neck muscles
• Use proper form during tackling, avoid “spearing” techniques

Shoulder

Rotator Cuff Tendonitis:

• Maintain a strong rotator cuff
• For throwers, cuff exercises should be performed about 2 to 3 times a week
• Maintain a flexible rotator cuff, shoulder, and chest area
• Maintain good posture and perform postural exercises
• Maintain a 2 to 1 back to chest ratio when working out
• Little League pitchers should follow recommended pitch counts
• Pitcher should take an “off season” to allow the shoulder to rest, and recover
• Have throwing mechanics evaluated by a qualified instructor
• Ice shoulder after heavy, repetitive activities like pitching
• Make sure equipment is properly fitted for the athlete (e.g. tennis racquet grip size)

Biceps Tendonitis:

• Maintain good posture and perform postural exercises
• Maintain a 2 to 1 back to chest ratio when working out
• For throwing athletes it is not recommended to bench with a straight bar
• Ice shoulder after heavy activity

Shoulder Contusion:

• Use proper tackling techniques
• Use proper equipment like shoulder pads

Little League Shoulder:

• Follow recommended guidelines for appropriate pitch count (depends on age)
• Allow for adequate rest time between pitching events
• Ice the shoulder after training or games
• Playing through pain and ignoring initial signs of injury could lead to further damage

Shoulder Instability:

• Maintain good posture and perform postural exercises
• Maintain a 2 to 1 back to chest ratio when working out
• For throwing athletes it is not recommended to bench with a straight bar
• Ice shoulder after heavy activity

Back

Back Spondylolysis:

• Maintain good strengthen of lower back and abdominal muscles
• Maintain good core stability and good body awareness/coordination
• Maintain good posture and avoid slouching
• Emphasize full hamstring flexibility
• Educate yourself on proper weight training techniques
• Perform training activities on soft cushiony surfaces like grass

Spondylolisthesis:

• Maintain good strength of lower back and abdominal muscles
• Maintain good core stability and good body awareness/coordination
• Maintain good posture and avoid slouching
• Emphasize full hamstring flexibility
• Educate yourself on proper weight training techniques
• Perform training activities on soft, cushiony surfaces like grass

Disc Herniation:

• Maintain good strength of lower back and abdominal muscles
• Maintain good core stability and good body awareness/coordination
• Maintain good posture and avoid slouching
• Emphasize full hamstring flexibility, as long as it does not exacerbate radiating pain nerve symptoms
• Educate yourself on proper weight training body mechanics and lifting techniques
• Perform training activities on soft cushiony surfaces like grass
• Avoid holding your breath when lifting
• Avoid carrying excess body weight

Scheuermann’s Disease:

• Maintain good strength of lower back and abdominal muscles
• Maintain good core stability and good body awareness/coordination
• Maintain good posture and avoid slouching
• Emphasize full hamstring flexibility
• Educate yourself on proper weight training techniques
• Perform training activities on soft cushiony surfaces like grass

Scoliosis:

• Maintain good strength of lower back and abdominal muscles
• Maintain good core stability and good body awareness/coordination
• Maintain good posture and avoid slouching
• Emphasize full hamstring flexibility
• Educate yourself on proper weight training techniques
• Perform training activities on soft cushiony surfaces like grass

Elbow

Little League Elbow:

• Avoid same sort year round participation
• Maintain appropriate pitching count
• Avoid curve balls and sliders until the body is mature
• Maintain good shoulder strength and flexibility
• Take an off-season of at least one month
• Review pitching mechanics with a qualified professional
• Maintain good lower body strength and flexibility
• Ice elbow after heavy activity

Tennis Elbow:

• Maintain good strength and flexibility of shoulder and forearm
• Avoid repetitive movements with same arm and alternate arm when possible
• Ice elbow after heavy activity

Triceps Tendonitis:

• Avoid overuse activities
• Avoid forceful snapping movements of the elbow
• Maintain good strength of the triceps region

Elbow OCD:

• Avoid overuse loading of the elbow such as repeated vault in gymnastics
• Monitor for signs and symptoms and seek attention of an orthopedic surgeon if persistent pain develops

Hand

Wrist Sprain:

• Wear wrist guards when possible
• If unable to wear wrist guards use tape to prevent hyper extension of wrist
• Enhance coordination to minimize the chance of falls

Scaphoid Fracture:

• Wear wrist guards when possible
• If unable to wear wrist guards use tape to prevent hyper extension of wrist
• Enhance coordination to minimize the chance of falls

Colles Fracture:

• Wear wrist guards when possible
• If unable to wear wrist guards use tape to prevent hyper extension of wrist
• Enhance coordination to minimize the chance of falls

Gymnast Wrist (distal radial epiphysitis):

• Use softer or more supportive mat surfaces for tumbling, especially when learning new skills
• Use of wrist supports and taping can help to minimize hyperextension of the wrist
• Strengthening the forearm and wrist may help to improve force absorption during impact activities

Hip

Hip Pointer:

• Wear proper padding over the Iliac Crest

Hip Flexor Strain:

• Maintain good flexibility of calves, quadriceps, hip flexors and abdominals musculature
• Perform a well-rounded dynamic warm up prior to activity
• Perform static stretching after activity
• Maintain good strength of lower body musculature
• Train in multiple planes and load the muscles in a sport specific matter
• Increase general endurance as the chance of injury increases when training results in muscle fatigue
• Maintain equal bilateral strength to avoid compensations
• Increase core strength

Hamstring Strain:

• Maintain good flexibility of lower body musculature
• Perform a well-rounded dynamic warm up prior to activity
• Perform static stretching after activity
• Maintain good strength of lower body musculature
• Train in multiple planes and load the muscles in a sport specific matter
• Increase general endurance as the chance of injury increases when training results in muscle fatigue
• Maintain equal bilateral strength to avoid compensations
• Increase core strength

Groin Strain:

• Maintain good flexibility of lower body musculature
• Perform a well-rounded, dynamic warm up prior to activity
• Perform static stretching after activity
• Maintain good strength of lower body musculature
• Train in multiple planes and load the muscles in a sport specific matter
• Increase general endurance as the chance of injury increases when training results in muscle fatigue
• Maintain equal bilateral strength to avoid compensations
• Increase core strength

Snapping Hip Syndrome:

• Proper warm up before sports activities
• Stretch tight muscles (hamstrings, hip flexors, quadriceps and calf muscles)
• Do not play through pain!

Hip Labral Tear:

• Appropriate stretching prior to and after athletic activity including hip flexors, IT band and hip internal and external rotators

Apophysitis of the Hip and Pelvis:

• Proper warm up before sports activities
• Stretch tight muscles (hamstrings, hip flexors, quadriceps and calf muscles)
• Do not play through pain!

Knee

ACL Tears:

• Maintain good strength of body, especially the hamstrings and calf muscles
• Improve proprioception (awareness of body position in space)
• Develop good, soft landing techniques following jumps
• Perform a well-rounded dynamic warm up before activity
• Enhance agility and coordination
• Increase core and buttock strength
• Use proper footwear for the activity

Meniscal Tears:

• Maintain good strength of lower body
• Improve proprioception (awareness of body in space)
• Develop good, soft landing techniques following jumps
• Perform a well-rounded dynamic warm up before activity
• Enhance agility and coordination
• Increase core and buttock strength
• Use proper footwear for the activity

Osgood-Schlatter Disease:

• Maintain good strength of lower body
• Improve proprioception (awareness of body position in space)
• Perform a well-rounded dynamic warm up before activity
• Perform a good static stretching routine after activity
• Enhance agility and coordination
• Increase core and buttock strength
• Use proper shoe wear
• Maintain good flexibility of lower body musculature, especially the quadriceps
• Avoid excessive running or jumping on hard surfaces like concrete by using better surfaces such as asphalt, gymnasium floors or grass
• Avoid sudden increases in training regimens by performing a gradual build up in training

Patellar Tendinitis/Jumpers Knee:

• Maintain good strength of lower body
• Increase proprioception (awareness of body position in space)
• Perform a well-rounded dynamic warm up before activity
• Perform a good static stretching routine after activity
• Enhance agility and coordination
• Increase core and buttock strength
• Use proper shoe wear
• Maintain good flexibility of lower body musculature, especially the quadriceps
• Avoid excessive running or jumping on hard surfaces like concrete by using better surfaces such as asphalt, gymnasium floors or grass
• Avoid sudden increases in training regimens by performing a gradual build up in training

Patello-Femoral Pain Syndrome

• Maintain strong and flexible hip and thigh muscles
• Wear proper footwear for the activity
• Gradually increase intensity, duration and frequency of any new activity (runner should increase their mileage no more than 10% a week)

Ostheochondritis Dissecans (OCD):

• Maintain good strength of lower body
• Increase proprioception (awareness of body position in space)
• Perform a well-rounded dynamic warm up before activity
• Perform a good static stretching routine after activity
• Enhance agility and coordination
• Increase core and buttock strength
• Use proper shoe wear
• Maintain good flexibility of lower body musculature, especially the quadriceps
• Avoid excessive running or jumping on hard surfaces like concrete by using better surfaces such as asphalt, gymnasium floors or grass
• Avoid sudden increases in training regimens by performing a gradual build up in training

Ankle

Ankle Sprain:

• Maintain good strength of lower body
• Improve proprioception (awareness of body position in space)
• Perform a well-rounded dynamic warm up before activity
• Enhance agility and coordination
• Increase core and buttock strength, especially the gluteus medius (outer hip muscle)
• Use proper footwear

High Ankle Sprain:

• Maintain good strength of lower body
• Improve proprioception (awareness of body position in space)
• Perform a well-rounded dynamic warm up before activity
• Enhance agility and coordination
• Increase core and buttock strength, especially the gluteus medius (outer hip muscle)
• Use proper footwear