Montpelier Family Chiropractic Newsletter

August 2009
www.MontpelierChiro.com

Keep Your Young Athlete Healthy and Fit
Dr. Pamela Stone

As more and more kids are becoming involved in sporting activities, many parents (and their children) could be overlooking the importance of proper nutrition and body conditioning needed for preventing injuries both on and off the playing field. Most sports provide a very positive experience for children, though if not properly prepared, playing any sport can turn into a bad experience.

The best advice for parents who have children involved in athletics is to help them prepare their bodies, and to learn to protect themselves from sports-related injuries before they happen. A proper warm up exercise and stretching program is essential for youths involved in sports. However, many children learn improper stretching techniques or do not stretch at all, making them more susceptible to injury. Both parents and coaches need to work with their kids and make sure they receive the proper sports training.

Before participating on any given day, young athletes should begin with a slow jog to warm up, and stretch all the major muscle groups, including the legs, arms, and back. Holding the stretches for 5-10 seconds will gain the most benefit, rather than bouncing. As children get older, the stretches can be held for longer periods of time and proper weight lifting can be introduced when they become teenagers.
Proper nutrition and hydration are also extremely vital. The requirement of drinking eight to ten 8-ounce glasses of water every day is not only for adults. These days, too many youths drink soda, juice and milk for hydration, even though water is the best for proper absorption into the body.
Young athletes today often think they are invincible. The following tips can help ensure your child does not miss a beat when it comes to proper fitness, stretching, training and rest that the body needs in order to engage in any sporting activity.

Encourage your child to:
* Follow a warm-up routine. Be sure your child or his/her coach includes a warm-up and stretching session before and after every practice, game or meet. A slow jog, calisthenics, and/or lifting small weights reduce the risk of ripped or torn muscles. Flexibility becomes key when trying to score that extra goal or make a critical play.
* Maintain a healthy weight. Children that are overweight are unhealthy just as much as youths that are underweight. Be sure your child does not feel pressured into being too thin and that he/she understands proper nutrition and caloric intake is needed for optimal performance and endurance.
* Drink water. Hydration is a key element to optimal fitness and function. Teenage athletes should drink at least eight 8-ounce glasses of water a day. Younger athletes should drink five to eight 8-ounce glasses of water.
* Avoid sugar-loaded, caffeinated and carbonated drinks. Sports drinks are a good source of replenishment for those kids engaged in long-duration sports, or those exercising more than 60 minutes.
* Wear the proper equipment when required and make sure that the equipment is properly fitted to the child. Make sure all equipment, including gloves, shoes, and helmets fit your child or adolescent properly.
* Eat healthy meals. Make sure your young athlete is eating a well-balanced diet and does not skip meals. Avoid high-fat foods, such as candy bars, fried food and fast food. At home, provide fruit and vegetables rather than cookies and potato chips.
* Get plenty of rest. Eight hours of sleep is ideal for young athletes. Lack of sleep and rest can catch up with the child and decrease performance.
* Have your child examined by a Chiropractor. Doctors of chiropractic are trained and licensed to treat the entire neuromusculoskeletal system and can provide advice on sports training, nutrition and injury prevention to young athletes. A proper chiropractic evaluation by a qualified pediatric chiropractor can keep them in the game and help to minimize if not prevent injuries, particularly those leading to spinal injuries. Often time, minor spinal injuries go unnoticed until adulthood, when pain sets in and it thus takes longer to make corrections.

Our free monthly e-newsletter is designed to be used as a resource for our patients in discovering and empowering them to make the best choices for their health and wellbeing.

Announcement
August is Headache awareness month at Montpelier Family Chiropractic

There are many different types of headaches. Some of the more common types are: tension, sinus, and migraines. What type of headache you have will determine how it is treated. We know from your perspective what matters is you hurt and you want relief. Our focus is to ease your pain as quickly and safely as we can.

Pain relievers may be convenient in easing pain, but they simply mask the symptoms and don’t address what may be the root cause of your headache. Factors in a headache can include physical trauma, emotional and/or mental stress, eye strain, nutritional deficiencies, environmental stressors or chemical toxins. Sometimes a combination of these factors can be responsible for your headache.

We will take several approaches to the treatment of your headache. Chiropractic will work to realign your cervical column. Subluxations in this area can produce what feels like a tension headache. Massage will be used to address muscular tension and sinus pressure. Pressure points can be activated to help relieve pain and pressure. Nutritional supplements can aid in deficiencies and we can guide you in determining what toxins may be present that are factors in your headaches. We also have essential oils available that can be helpful in relieving your tension and pain.

At Montpelier Family Chiropractic we will not tell you “take 2 aspirin and call us in the morning”. We will work with you to resolve your headaches so you can live the way everyone deserves to live – pain free.