If you or your little one is a gymnast, you know the way gymnastics can push bodily limits for power, stability and suppleness. Many athletes on this rigorous sport find yourself with an harm at the very least as soon as.
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Not all accidents may be prevented, however there are methods to assist stop them. Sports drugs specialist Marie Schaefer, MD, shares preventive coaching and vitamin tips for gymnasts.
Year-round coaching to forestall gymnastics accidents
Your coaching routine has a big effect on the success of your gymnastics season. These tips might help you keep away from being sidelined with an harm.
Do different actions within the low season
Sports have seasons for a cause. “Doing the same sport all year raises the risk of overuse injuries,” says Dr. Schaefer. “During the off-season, practice a different sport. And if you don’t have an interest in other sports, then be active and exercise without gymnastics to give your body a break.”
Keep your coronary heart in form
Your coronary heart is a muscle, and it must be in prime form for prime scores in gymnastics.
“Gymnasts require stamina and good cardiovascular health,” says Dr. Schaefer. “Exercises that get your heart pumping are beneficial both during and between competition seasons.”
Examples of excellent cardio exercises embrace:
Work that core
The muscle tissue in your stomach, decrease again, hips and pelvis — the core muscle tissue — are your physique’s help system. Without a powerful core, the opposite muscle tissue in your physique are extra vulnerable to harm.
“A strong core is so vitally important for gymnasts,” says Dr. Schaefer. “A stress fracture in the lower back is a common gymnastics injury that can be prevented with proper core strength. Core strength provides lumbar support and takes stress off of your spine. This is especially helpful when you’re curving your back for dismounts and arch position.”
Gymnasts usually tend to get injured throughout competitions than throughout follow. Follow these steps earlier than each meet to reduce the probabilities of getting harm.
Focus on vitamin
Before practices and competitions, gymnasts must gas up with the fitting meals. Combine carbohydrates like entire grains and fruit with a supply of protein or fats. Nuts, nut butter, eggs and low-fat dairy are filling choices that aren’t too heavy.
“Eat a small meal or snack about two hours before your event,” says Dr. Schaefer. “Some gymnasts need a carbohydrate boost during long or vigorous competitions, too. Experiment to see what makes you feel best. You want food that gives you energy but isn’t too heavy.”
Gymnasts and consuming problems
Elite gymnasts have a better danger of creating an eating disorder. If you could have a baby in gymnastics, control their consuming habits. Ask your little one’s physician what number of energy your little one wants and test for consuming dysfunction warning indicators, together with:
- Preoccupation with meals or food regimen.
- Extreme concern with physique look.
- Mood adjustments.
- Weight fluctuations up or down.
- Menstrual adjustments or missed intervals in females.
- Fainting or dizziness.
If you assume your gymnast may have an unhealthy relationship with meals, speak with a physician instantly. Eating problems may be severe and even life-threatening.
Gymnastics is probably not the sweatiest sport, however hydration continues to be vitally necessary. Dehydrated muscle tissue are extra vulnerable to harm, and dehydration can harm your focus and stamina.
A gymnast’s hydration wants depend upon age, physique dimension and the extent of competitors. Usually, water alone or water combined with a sports activities drink is right.
Start hydrating three hours earlier than your exercise. Continue sipping all through your exercise and afterward. Urine colour is an efficient indication of how hydrated you’re: It must be pale yellow and nearly clear.
“Younger gymnasts often need reminders to drink, so coaches and parents should help them get into the habit,” says Dr. Schaefer. “Don’t wait until kids say they’re thirsty.”
Warm up your muscle tissue
“A proper warm-up is important in gymnastics,” says Dr. Schaefer. “All of your tendons and muscles should be warm, so you don’t get injuries from a quick stretch or pull.”
A warm-up contains some cardio to get the center pumping blood all through the physique, adopted by stretching. “Your warm-up will take at least 20 minutes to complete, so schedule time to do it before every practice or competition,” says Dr. Schaefer.
A gymnastics coach ought to have a warm-up routine for every athlete. Usually, these routines start with strolling and light-weight stretching and get extra intense as your muscle tissue get hotter.
Don’t powerful it out
Encourage your younger gymnast to be open about any ache they’re feeling. It’s regular for kids to have aches and pains as their bones develop and alter, particularly once they’re concerned in sports activities.
A sports activities drugs physician can decide if their ache is an harm that wants relaxation and remedy or whether it is one thing that may be handled with modifications corresponding to a gymnastics-specific brace.
“Children go through growth spurts and stages of skeletal maturity,” says Dr. Schaefer. “Young gymnasts are prone to certain injuries and pain during these times. However, if your gymnast is complaining of persistent pain in an area, listen to them – and get them to their doctor.”