Injury Prevention Tips for Summer Sports Camps

Summer sports camps offer young athletes a chance to learn new skills, make friends, and stay active. While these camps are a great way to enjoy the season, it’s important to take steps that can help reduce the chance of injuries. Whether your child is returning to the field or trying out a sport for the first time, being proactive about safety helps make their camp experience enjoyable and rewarding.

On July 9th, the Carriker Chronicles Football Camp will welcome athletes for a day focused on training, teamwork, and fun. We’re excited to co-sponsor this event and have Dr. Scott Strasburger, Megan Neeman, MS, LAT, ATC, and Martika Barratta, MS, LAT, ATC, on-site to provide guidance and support to participants. Here are some practical tips to help your athlete prepare for a safe and active summer.

The Warm-Up Difference: Preparing the Body for Action

Before starting any athletic activity, warming up is essential. Jumping into intense movements too quickly can place extra strain on muscles and joints. Encourage these warm-up strategies:

• Dynamic Stretches: Try arm circles, leg swings, or walking lunges to gradually loosen up and improve mobility.
• Light Cardio: Gentle jogging or a short session with a jump rope can increase heart rate and ready the body for activity.
• Sport-Specific Drills: Practicing motions specific to each sport (like passing or dribbling) helps the body adjust to game movements.

Stay Hydrated to Stay Safe

Hot weather and physical activity can lead to dehydration, which may impact performance and overall well-being. Encourage good hydration habits to help athletes feel their best:

• Hydrate Early: Drinking water before camp and continuing throughout the day is key—don’t wait until thirst sets in.
• Packed Water Bottle: Make sure your child brings enough water and takes breaks regularly.
• Smart Drink Choices: It’s best to avoid high-sugar drinks that can contribute to dehydration.
• Recognize Dehydration Signs: Look out for dizziness, headache, or darker-colored urine, and remind athletes to tell an adult if they feel unwell.

Gear Up for Success

Having the right equipment and clothing can help lower the risk of injury during activities. Check that your athlete is ready with:

• Proper Footwear: Choose shoes meant for the specific sport, with good support and cushioning. Worn-out shoes should be replaced to help support healthy movement.
• Protective Gear: For contact sports, make sure helmets, pads, and mouthguards fit well and are in good shape.
• Cool, Breathable Clothing: Lightweight, moisture-wicking fabrics can help regulate body temperature in the summer heat.

Know When to Take Breaks

Sometimes, athletes may push themselves to do more, especially during the excitement of camp. Encouraging them to listen to their bodies and rest when needed can help prevent common overuse issues.

• Built-in Rest: Taking breaks provides muscles and joints time to recover.
• Be Honest About Discomfort: Remind young athletes to speak up if something doesn’t feel right after activity.
• Mix It Up: If possible, alternate between high-energy drills and more relaxed activities to minimize repetitive stress.

Build a Supportive Recovery Routine

Developing good habits before and after activities can be a big help in reducing risk and supporting recovery. A few routines to consider:

• Cool Down: Encourage gentle stretching and slow movements to keep muscles flexible after activity.
• Nutritious Snacks: Combine hydration with healthy snacks to support recovery.
• Plenty of Sleep: Getting enough rest each night is important for any athlete.

Supporting Your Athletic Journey

Taking small steps can help athletes focus on what’s most important—enjoying the game and learning new skills. For those attending the Carriker Chronicles Football Camp on July 9th, Dr. Scott Strasburger and Megan Neeman will be on hand to offer support, answer questions, and share advice on staying safe and healthy.If your athlete ever feels discomfort, or if you’d like to discuss how to help them stay at their best this summer, our team at Strasburger Orthopaedics (becoming Sagewell Orthopaedics this Fall) is here to help. We specialize in injury prevention and supporting young athletes and their families. Stay active, stay safe, and we’ll see you on the field!