Our youngest pulled an adductor (inner thigh) muscle just a week into the season.
I was told by a Pediatric Physical Therapist that this happens a lot in Youth Athletics because they don’t always stretch enough. Life gets busy and sometime you are rushing your athlete to practice and they miss the warmup and stretching part of practice.
To keep your athlete from getting hurt here are some stretches they can do throughout the day, before and after practice.
Before they jump in the shower each day have them spend a few mins stretching and taking care of their bodies! HECK, do it with them!! We could all use a good stretch it is one of the elements of living a healthy life.
Athletes should lock their knees and bent a the waist, reaching down as far as they can without bending their knees. Hold for a 10 count and Repeat. Athlete should NOT bounce. Repeat 3 times.
Athletes start by taking one foot and placing it in front of and over the other foot so the are standing with their legs crossed. Athlete bends at the waist and touches their toes. The front leg should be used to keep the back leg straight. Hold for a 10 count and switch feet. Repeat 3 times.
Athlete stand with legs shoulder width apart and bends one leg at the knee, grasping their foot with the hand on the same side at the shoe laces. Pull the leg as far back as possible while maintaining balance and standing up straight with knees touching. Hold for a 10 count, switch legs, hold for a 10 count. Repeat 3 times.
Athlete sit on the ground, bend their knees, and place the soles of their feet together. Hame them use their elbows to press down on their knees GENTLY until they feel a stretch. Hold for a 10 count, release, and repeat 3 times
Athletes sit on the ground with both knees bent, cross over one leg across the other. Athlete then takes the opposite elbow, place it on the inside of the bent knee, and rotate their trunk as far as possible. Hold for a 10 count, switch legs. Repeat 3 times.
Athletes start with their legs spread further than shoulder width. Legs should be far enough apart to feel a stretch when standing. Once in position, athletes will take their right hand, bend a the waist, and while keeping legs and arms straight, touch their right hand to their left foot. Athletes straighten up and then touch their left hand to their right foot. Repeat 10 times, relax. Complete three sets of 10.
Athletes stand with legs slightly wider than shoulder width. Have them hold their arms straight out, parallel to the ground, and make small circles in a forward direction. Repeat 10 times, have them reverse direction and complete 10 small circle repetitions backward. When the small circles are completed, have them make larger circles in a forward direction forward direction for 10 repetitions, followed by 10 repetitions in the backward direction.
Athletes stand with legs slightly wider than shoulder with and extend both arms straight up. With their right arm, Athletes grasp their left elbow. Athletes will pull the left elbow behind their head toward their right ear, then bend their left elbow and place their hand as far down their back as possible. Hold for a 10 count and repeat with the other arm.
Athletes stand with legs slightly wider than shoulder width and extend both arms forward. With their right arm, athlete grasp their left elbow. Athletes will pull the left elbow toward the right shoulder, then bend the left arm and grab the back of their neck with their left hand. Hold for a 10 count, and repeat with the other arm. Repeat 3 times.
Athletes stand with feet parallel and lift up the toe of one foot on a step or wall, lean forward and feel the stretch in your calf. Hold for a 10 count and switch feet. Repeat 3 times.
Here is a video demonstrating the stretches mentioned above!
*Be Sure to watch to the end to ENJOY the outtake I found while editing the video!
Never a dull moment with kids! 🙂
*See more on the sport drink AAP Study and Report
*Holly J. Benjamin, MD is the Co Author of the report, “Sports Drinks and Energy Drinks for Children and Adolescents: Are They Appropriate ?” published in the June 2011 issue of Pediatrics (published online May 30). or the American Academy of Pediatrics (AAP)