Atrium Health is proud to serve as The Health Care Provider of more than 100 schools, offering expert Team Doctors and Athletic Trainers for your school in Charlotte-Mecklenburg, Union, Cabarrus, Lincoln counties, and Fort Mill.
Our mission is to keep your student-athlete and our community healthy, safe and injury-free. Each month, we will be spotlighting some of our dedicated Team Doctors and Athletic Trainers and share tips and exciting news in the world of sports medicine and high school athletics.
The holidays are a crucial time for high school athletes to focus on recovery and preparation. Without the intensity of regular practices and games, athletes have an opportunity to build strength, refine skills, and improve their overall fitness. However, skipping key elements of injury prevention can lead to setbacks in their performance.
Here are some tips on how athletes can use the holiday season wisely, to stay healthy and ready for the start of the new year.
Why It Matters
Without safe conditioning during the holidays, athletes are more likely to experience injuries like strains and sprains, which can sideline them when they return from their break.
We see a lot of soft tissue injuries occurring if the proper injury prevention techniques aren’t in place. If you safely condition, the chances of injury are reduced and your body will feel better and not give up on you so easily.
The Basics of Safe Conditioning
Sometimes it might be difficult for an athlete to even know where to begin.
A structured program starts with the fundamentals: warming up and cooling down. These routines prepare the body for exercise and aid in recovery afterward. Warm-ups might include dynamic movements like high knees or lunges, while cool-downs often involve static stretches to improve flexibility.
Finding the Right Exercises
Cardiovascular and core strength are universally important.
Cardiovascular strength is important, no matter the sport you play! Some sports require more cardiovascular endurance than others. And while some sports require more upper body strength and others on lower body strength, all athletes should be incorporating core strength into their routines.
Athletes should also ease into their routines, gradually increasing the weight or intensity of their workouts to avoid overloading their bodies. Maintaining proper form is critical, and athletes should consult trainers or coaches to learn the correct techniques for lifting before school lets out for the holidays.
Cross-training and Rest
Another strategy is to shake things up and try working out different muscle groups, or even try a different sport. For example, a wrestler may want to stay active in a game of pick-up basketball, or a basketball player could take up swimming.
Swimming is a great source of cardiovascular health because it doesn’t put much pressure on the joints.
And rest is also key.
Some people think training needs to be done 7 days/week, but rest does a lot for the body. Parents can encourage athletes to simply stretch daily, and spend time with family and friends. Mental health and focusing on relationships are important since athletes tend to be busier during the school year.
The Role of Nutrition and Hydration
Fueling the body properly is another cornerstone of injury prevention. A balanced diet, including carbohydrates, proteins and healthy fats is important.
Fat is not bad, but athletes should eat fat in moderation.
Staying hydrated is equally essential to keep muscles functioning properly and to reduce the risk of cramps or fatigue.
Year-Round Injury Prevention
Injury prevention is not just for the off-season but a year-round priority. A combination of proper warm-ups, consistent strength training, balanced nutrition, and adequate rest can help athletes avoid injuries and stay competitive.
By using the holiday break to adequately rest, refocus, and reprioritize injury prevention, athletes can set themselves up for success and look forward to not just a happy and healthy new year, but they can maximize their potential for success in the long run.
To learn more about why Atrium Health Musculoskeletal Institute is the region’s leader in orthopedics and sports medicine care, click here. To schedule an appointment with an Orthopedic or Sports Medicine specialist, call 704-863-HURT (4878) or schedule online.
Medical Directors:
- Charlotte-Mecklenburg - Dr. David Price
- Union & Fort Mill - Dr. Eric Warren
- Cabarrus - Dr. Kevin Burroughs
