Student Athlete Safety: Key Considerations

Participating in a sport can benefit a student athlete’s physical, mental and emotional health, along with teaching many valuable life skills.

“We often see student athletes thrive within and outside their sport,” says Cassandra Timmers, a Licensed Athletic Trainer with ThedaCare Orthopedic Care serving Appleton North High School. “In addition to the health and well-being benefits, participating in a sport promotes teamwork, time management and social connection among athletes.”

Along with the positives of participating in a sport can come the risk for injury. ThedaCare licensed athletic trainers (LATs) work with more than a dozen high schools across northeast and central Wisconsin to help keep athletes safe and well. ThedaCare Orthopedic Care sports medicine physicians also serve as team doctors for many high schools.

As a new school year and sports season kick off, we talk with Timmers about common issues among athletes and how to address and prevent them.

Overuse Injuries

Sports specialization has become increasingly common, according to the National Institutes of Health. Defined as intense training focused on one sport, sports specialization carries risk for kids’ and teens’ physical and emotional health.

Specializing in one sport can increase the risk for injury. The practice also can lead to stress and burnout among young athletes.

“Specialization can lead to overuse injuries and muscle fatigue, as well as strains and sprains,” Timmers says. “It can also fatigue young athletes’ minds and bodies.”

Make sure to vary activities and incorporate one to two rest days per week, she continues.

Creating Boundaries

The National Athletic Training Association lays out the following sports specialization guidelines for young athletes:

One at a time. Kids and teens should play only one sport per season.
Eight-month rule. Young athletes should not participate in the same sport for more than eight months of the year.
Hours per week. Avoid participating in an organized sport or activity more hours per week than a child’s age. For example, a 10-year-old should not practice or play their sport for more than 10 hours per week.
Rest days. Kids and teens should have two days per week when they are not practicing or playing their sport.
End-of-season break. When a season ends, kids should step away from that sport to provide their body time to physically and mentally recover. Jumping from a sport’s club season right into a school season raises the odds of injury and burnout.

Heat Safety

Especially an issue with fall sports, heat safety becomes a concern as athletes begin training in the summer months.

“Preparing athletes requires a lot of education around safety and hydration,” Timmers says.

Athletes should drink plenty of water before and after practice, as well as during, Timmers says. The recommended fluid intake amount can be as much as half a student athlete’s body weight in ounces. LATs also may recommend electrolytes in the form of low-sugar sports drinks.

“As LATs, we also monitor conditions,” Timmers says. “Using equipment such as wet bulb globe thermometers, we can take into consideration the air temperature and humidity, making sure conditions are truly safe for our athletes.”

Heat Illness Monitoring

Athletes, coaches and LATs also should monitor for signs of heat exhaustion. These include:

Heavy sweating
Cold, pale or clammy skin
Rapid pulse
Muscle cramps
Nausea
Weakness or tiredness
Headache

Heatstroke is a medical emergency. Symptoms include:

Flushed, hot, and dry skin without sweating
Rapid pulse and breathing
Throbbing headache
Upset stomach, with nausea, vomiting and/or diarrhea
Dizziness, confusion, irritability or loss of consciousness

Nutrition

Nutritious food is fuel for the body. Protein is particularly critical for athletes, Timmers says.

“Our bodies are constantly building. When we’re working out our muscles, our bodies are really kind of tearing apart,” she says. “So, it’s super-important that we build back stronger.”

Timmers recommends healthy, high-protein post-practice and -game snacks such as string cheese, yogurt, peanut butter sandwiches and chocolate milk. Meals also should include plenty of protein, which can come from meat as well as non-meat sources such as eggs, tofu, nuts and beans.

Overall, it’s important to focus on a balanced diet that includes whole grains and fruits and veggies as well, Timmers says. Avoid junk food and fast food.

Injury Care

Despite precautions, injuries can happen in sports. When they do, ThedaCare LATs are there to help guide athletes’ treatment and recovery.

“When athletes get hurt here at Appleton North, they can come into our office,” Timmers says. “They see us, and we can work with them on what it would look like to do some in-house rehab. We can work through bands, resistance training, strengthening that way.”

Beyond the care of LATs, physical therapists also are available to work with student athletes. If an athlete needs additional care, they can visit ThedaCare Orthopedic Walk-in Care-Appleton, open seven days a week, including weeknight evening hours.

“LATs can help coordinate care between Orthopedic Walk-in Care or one of our sports medicine providers,” Timmers says. “This creates a seamless experience for our young athletes and their families.”

Safe, Successful Season

Timmers says it’s a joy to work with athletes of all kinds in her work as a ThedaCare LAT.

“As a new school year begins, we wish our student athletes success on and off the field,” she says. “Keep in mind the balance between activity, rest and other commitments, and you’ll set yourself up well.”