Preventing Overuse Injuries in Youth Sports
Recent Research has Revealed a Sharp Increase in Throwing Injuries
Athletes are specializing in one sport at younger ages. Year-round training puts more strain on muscle groups without providing the overused muscles sufficient recovery time.
One theory behind the increase in sport specialization at younger ages is the highly competitive market for college scholarships. Young athletes are pushed harder to be selected to prestigious club teams with the notion that they will have a better chance of being seen by college coaches. The push results in harder and longer training for younger and younger athletes. The price paid is a significant increase in overuse injuries.
Overuse Injuries
An overuse injury is an injury caused by repetitive stress to muscles, tendons, and connective tissue that does not have time to heal. The tissue is repeatedly stressed from too much activity resulting in microtears to the connective tissue. If the tissue does not have a chance to heal from the initial damage, inflammation can set in. This can result in localized pain, swelling, and point tenderness to the area.
Time spent in learning how to prevent overuse injuries before they set in is good training for both parents and coaches. In youth sports, the focus should be on preventing shoulder and elbow injuries. These injuries include rotator cuff and biceps tendinitis, medial epicondylitis, and instability of the medial collateral ligament of the elbow (seen in pitchers).
Forearm Compartment Syndrome
Severe overuse in throwers can also result in a condition called “Compartment Syndrome”. In this condition, the muscles and tendons located within the forearm become so inflamed that they enlarge and swell. The swelling causes an increase in pressure within the forearm compartment thereby applying pressure to the vascular and neurological structures in the forearm.
This results in possible numbness in the hand from the pressure on the nerves, and a reduction in blood flow to the hand from pressure on the arteries and capillaries. This condition is a medical emergency. If suspected, the athlete should be referred immediately for medical attention and treatment.
Preventing Overuse Injuries
Overuse injuries can be prevented through educating coaches and parents as to the early warning signs of injury. Young athletes need to be monitored closely for any signs of pain in the shoulder and elbow areas. If pain arises, the athletes need to have an immediate reduction in the amount and intensity of throwing.
These types of injuries can also be prevented through providing the athletes with a proper warm-up (including stretching the muscles that may be at risk for injury), proper instruction in throwing mechanics, and a slow, gradual, warm-up for each activity (throwing, pitching). Adding light rotator cuff exercises to the warm-up can also help by strengthening the small muscles that can be at risk for chronic injuries.
Last, the amount that each athlete throws needs to be carefully monitored by the coaching staff. The number of throws should be age appropriate with care taken to decrease the number with young athletes and to gradually increase the number of throws throughout the season. A slow progression of both distance and intensity should ensure that athletes stay injury free.
Overuse injuries can be prevented if caught early and managed properly through the reduction of the activity that caused the initial pain. Athletes with persistent pain should be referred for medical follow-up.
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