Sports Safety & Injury Prevention: Stretching, Hydration, and Concussion Awareness for Student Athletes

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Sports play a huge role in the lives of children and teens. Beyond the physical benefits of staying active, athletics teach teamwork, discipline, and confidence. But while sports are rewarding, they also come with risks. Each year in the United States, more than 3.5 million children under age 14 receive medical treatment for sports-related injuries (Centers for Disease Control and Prevention [CDC], 2022). Common injuries include sprains, strains, fractures, and concussions. Overuse injuries from repetitive training are also on the rise, particularly in young athletes who specialize in one sport too early (National Athletic Trainers’ Association [NATA], 2021).

The good news is that many of these injuries are preventable. By focusing on proper preparation—through stretching, hydration, and awareness of concussion symptoms—parents, coaches, and athletes can create a safer sports environment and help young players perform at their best.

Stretching: Preparing the Body to Perform

Warming up before activity and cooling down afterward can reduce the risk of sprains, strains, and muscle injuries. Dynamic stretches like high knees, jumping jacks, or arm circles prepare muscles for movement, while static stretches after practice help improve flexibility and recovery (National Athletic Trainers’ Association [NATA], 2021).

Tip: Student athletes should dedicate at least 10 minutes to warm-up and cool-down routines at every practice and game.

Hydration: Fueling Energy and Recovery

Dehydration affects performance and increases the risk of heat illness, especially during hot or intense practices. Even mild dehydration can impact focus, coordination, and endurance. Athletes should drink water before, during, and after physical activity. Sports drinks may be helpful during long or high-intensity workouts, but water is the best choice for most young athletes (CDC, 2023a).

Quick Check: Light-colored urine typically means proper hydration, while darker urine suggests the need for more fluids.

Concussion Awareness: Protecting the Brain

Concussions are one of the most serious sports-related injuries. They can occur in football, soccer, basketball, cheerleading, and many other activities. Warning signs include headache, dizziness, nausea, confusion, or sensitivity to light and noise.

If a concussion is suspected, the athlete should be removed from play immediately and evaluated by a healthcare professional. Returning too soon raises the risk of prolonged symptoms or additional injury (CDC, 2023b).

Golden Rule: When in doubt, sit them out.

Encouraging Safe Play

  • Parents, coaches, and athletes all share responsibility for safety. A few practical steps can help reduce risks:
  • Ensure athletes use the right protective gear for their sport.
  • Encourage open communication—athletes should feel comfortable reporting pain or symptoms.
  • Promote rest days to avoid overuse injuries.
  • Provide education on concussion awareness and safe hydration practices.

The Bottom Line

Sports are one of the best ways for young people to stay healthy, but safety must come first. By focusing on proper stretching, hydration, and concussion awareness, families and coaches can help student athletes stay safe, recover faster, and enjoy the game for years to come.

References

Centers for Disease Control and Prevention. (2022). Sports injury prevention: Keeping children safe on the field. https://www.cdc.gov/safechild/sports_injuries/index.html

Centers for Disease Control and Prevention. (2023a). Water and hydration. https://www.cdc.gov/healthywater/drinking/nutrition/index.html

Centers for Disease Control and Prevention. (2023b). Heads up: Concussion in youth sports. https://www.cdc.gov/headsup/youthsports/index.html

National Athletic Trainers’ Association. (2021). Prevention strategies for sports injuries. https://www.nata.org

Exercise and Life Quality

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By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by Andrea Piacquadio on Pexels.com

Regular exercising is a crucial component of a healthy lifestyle since it improves physical and mental health, reducing the risk of chronic diseases and affecting overall well-being. Aside from weight loss and muscle building, exercise has several benefits that improve life quality. This blog post focuses on the impacts of regular physical activity on physical and mental health that can enhance the quality of life.

Physical activity and regular exercises have numerous benefits for physical health beyond muscle building and weight loss. In particular, regular exercising reduces the risk of chronic diseases and conditions, including high blood pressure, heart-related issues, obesity, type 2 diabetes, and breathing problems (Marques et al., 2018). Exercising also improves movement coordination and strengthens muscles and bones, reducing the chance of physical injury. Moreover, physical activity enhances the immune system, making people less susceptible to infections and diseases. Physical activity is a crucial aspect of a healthy lifestyle due to its positive impact on physical health.

Aside from positively impacting physical health, exercising enhances lifestyle by improving mental health. Regular exercise efficiently reduces anxiety and depression symptoms by stimulating the synthesis of endorphins, chemicals associated with happiness (Wang et al., 2021). Moreover, regular physical activity improves productivity during the daytime and sleep quality at night. Another benefit of exercising is that it can distract a person from everyday stressors, letting them clear their mind. Furthermore, group physical activity can enhance social connections, help find new friends, or help spend more time with family. These advantages of regular exercise can help a person improve and maintain their mental health.

Regular exercise is a powerful tool that can significantly impact a person’s health and overall well-being. The benefits of physical activity for physical and mental health cannot be overstated so that it can improve life quality. By making exercise a daily routine, a person can boost their energy levels, reduce stress, mitigate the risk of chronic diseases, and even enhance social connections. Why not start regularly exercising today?

References

Marques, A., Peralta, M., Gouveia, E.R., Martins, J., Sarmento, H., & Gomez-Baya, D. (2018). The Association between Physical Activity and Chronic Diseases in European Adults. European Journal of Sport Science 20:9, 1268-1276. DOI: 10.1080/17461391.2017.1400109

Wang, L., Sun, Y., Zhan, J., Wu, Z., Zhang, P., Wen, X., Ge, S., Han, X., & Lu, L. (2021). Effects of Exercise Therapy on Anxiety and Depression in Patients With Coronary Heart Disease: A Meta-Analysis of a Randomized Controlled Study. Frontiers in Cardiovascular Medicine, 8:730155. DOI: 10.3389/fcvm.2021.730155

Diet Pills: Are They Safe?

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By Terrie Johnson| UAB Community Health & Human Services Intern

Photo by Yaroslav Shuraev on Pexels.com

Regarding losing weight, nutritionists and physical therapists usually recommend sustained periods of healthy eating and exercising. Notably, such activities require patience, discipline, and hard work. However, many people are unwilling to stay committed to the course. Instead, some individuals purchase unauthorized and unapproved slimming pills online, swayed by the “miracle” of quick weight loss. Nevertheless, these diet pills are unsafe and contain dangerous components. Although diet pills are unsafe, the desperation to lose weight makes people become reckless and risk their lives by taking the medications.

Diet pills cause more harm than good. Many weight loss pills have contaminated ingredients, are dangerous, and result in health complications. For example, in recent years, investigations into many weight loss products sold in the United States have found that they contain antidepressants, seizure medications, and laxatives. In addition, some slimming pills contain sibutramine, a stimulant that equally acts as an appetite suppressant. Dedov et al. (2018) reveal that sibutramine affected people’s blood pressure and did not help individuals to lose weight. In addition, fluoxetine is a prescription antidepressant; however, it is a key component in some slimming pills. Overall, the medications are dangerous and rarely work.

Although some people may still use diet pills regardless of their risks, the safest methods for losing weight include eating healthily and exercising. Consuming a high-fiber diet, eating fruits and vegetables, drinking plenty of water, avoiding unhealthy foods, and reducing alcohol intake can help one reduce weight (Miketinas et al., 2019). In addition, being active and exercising enables one to burn many calories, thereby reducing weight. Generally, eating healthily and exercising allow one to lose weight safely.

In summary, diet pills have become popular since they promise miraculous weight loss; however, they are unsafe. Most slimming pills are not approved by the FDA and contain dangerous ingredients. The only safe strategies for losing weight include healthy eating and exercising. People must not look for the easy way to lose weight but should put in the hard work and discipline.

References

Dedov, I. I., Melnichenko, G. A., Troshina, E. A., Mazurina, N. V., & Galieva, M. O. (2018). Body weight reduction associated with the sibutramine treatment: Overall results of the PRIMAVERA Primary Health Care Trial. Obesity Facts, 11(4), 335-343. https://doi.org/ 10.1159/000488880.

Miketinas, D. C., Bray, G. A., Beyl, R. A., Ryan, D. H., Sacks, F. M., & Champagne, C. M. (2019). Fiber intake predicts weight loss and dietary adherence in adults consuming calorie-restricted diets: the POUNDS lost (Preventing Overweight Using Novel Dietary Strategies) study. The Journal of Nutrition, 149(10), 1742-1748. https://doi.org/10.1093/jn/nxz117.

The Washington Post. (2019). The trouble with diet pills. They don’t work, and they can be unsafe. (Online Image). Health & Science. https://www.washingtonpost.com/national/health-science/the-trouble-with-diet-pills-they-dont-work-and-they-can-be-unsafe/2015/02/02/d3995022-7f1f-11e4-8882-03cf08410beb_story.html

Reducing the Risk of Heart Disease

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By Reginia Dodson, Intern and UAB Community Health and Human Services Student

Photo by Mikhail Nilov on Pexels.com

 

Heart disease is a leading cause of death in the United States, and the African American population is disproportionately affected by this disease. African Americans have a higher incidence of heart disease and a higher mortality rate from heart disease compared to other racial and ethnic groups. Several factors contribute to the higher incidence of heart disease among African Americans. These factors include socioeconomic status, lack of access to healthcare services, genetic predisposition, and lifestyle factors such as high blood pressure, high cholesterol, and obesity (American Heart Association, 2021).

Light exercise is any activity that raises your heart rate and breathing but still allows you to carry on a conversation. Examples of light exercise include walking, cycling, swimming, and gardening. These activities can have numerous benefits for heart health. For instance, light exercise can help to lower blood pressure, reduce inflammation, and improve insulin sensitivity (American Heart Association, 2018). All of these factors are key contributors to the development of heart disease.

Several studies have demonstrated that light exercise can reduce the risk of heart disease. One study, published in the Journal of the American Heart Association, followed 24,000 women for 11 years and found that those who engaged in light physical activity, such as walking, had a 30% lower risk of developing heart disease compared to those who were sedentary (Manson et al, 2002). Similarly, another study published in the British Journal of Sports Medicine found that light exercise, such as brisk walking, can significantly reduce the risk of developing heart disease (Kujala et al, 2003). Light exercise can also provide other health benefits, such as improving mental health, reducing the risk of obesity, and improving overall physical function (Mayo Clinic, 2018).

In conclusion, physical activity is an essential component of overall cardiovascular health, and light exercise can significantly reduce the risk of heart disease. Walking for as little as 30 minutes a day, five days a week, can reduce the risk of heart disease. Light to moderate physical activity for as little as two and a half hours per week can also provide health benefits. By incorporating light exercise into our daily routines, we can reduce our risk of heart disease and improve overall health outcomes.

References

 American Heart Association. (2021). American Heart Association Recommendations for Physical Activity in Adults and Kids. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

 American Heart Association. (2018). Physical Activity Improves Quality of Life.

 Manson, J. E., Greenland, P., LaCroix, A. Z., et al. (2002). Walking Compared with Vigorous Exercise for the Prevention of Cardiovascular Events in Women. Journal of the American Heart Association, 107(24), 2999-3004.

 Kujala, U. M., Kaprio, J., Sarna, S., et al. (2003). Physical Activity and Other Health Behaviors in Men and Women: The Finnish Twin Cohort. British Journal of Sports Medicine, 37(6), 512-518.

 Mayo Clinic. (2018). Exercise: 7 Benefits of Regular Physical Activity.