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

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By Delisia Chapman-Brown | UAB Community Health and Human Services Program (Student)

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

Let’s Get Physical- The Importance of Physical Activity

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By Angela Wilson | UAB Community Health & Human Services Intern

Photo by Kate Trifo on Pexels.com

Engaging in physical activity on a regular basis is one of the most important things you can do to improve your health.   Many people do not realize the tremendous benefits that physical activity provides to the body.  Not only does it help with weight management, but it also improves brain health, strengthen bones and muscles, and reduces the risks of diseases (CDC, 2020). 

Physical activity is movement that consumes energy and works your muscles. Many people may think that physical activity has to be traditional activities such as jumping jacks or running on a treadmill, but physical activity is expressed in many ways including dancing, swimming, yardwork, yoga, riding a bicycle, aerobic exercise, and even ascending and descending stairs in your home. The Center for Disease Control and Prevention recommends getting at least 150 minutes a week of moderate physical activity.  This calculates to 30 minutes a day, 5 days a week.  Being physically active can benefit everyone regardless of age, shape, ethnicity, size, or shape (CDC, 2020).

Heart disease and stroke are the two leading causes of death in the United States, and getting the proper amount of physical activity can significantly lower the risks for these diseases (CDC, 2022). The heart is a muscle that needs exercise (like all our other muscles).  Engaging in physical activity allows the heart to pump blood throughout the body freely, without straining and maximizes its optimal efficiency.   Physical activity promotes insulin sensitivity and helps control glucose levels, thereby lowering the risk of Type 2 Diabetes. Also, as people get older, they lose muscle mass and strength.  Muscle-strengthening exercises (such as lifting weights, push-ups, sit-ups, squats, and working with resistance bands), helps you maintain muscle mass and keeps your bones and joints healthy. This allows you the ability to be physically active and mobile.  Lastly, physical activity can help keep your cognitive skills crisp by improving your thinking, learning, and judgment.  It can also help with anxiety, depression, and improve the quality of sleep. 

Now that you know a few of the benefits that regular activity provides, what are you waiting for?  Let’s Get Physical (Olivia Newton John music playing)! So what do you do to exercise or improve your fitness? What activities do you regularly enjoy? Leave your comments below and join us on Facebook here.

References:

Center for Disease Control and Prevention. Benefits of Physical Activity. (2022). https://www.cdc.gov

Easy Workouts in Minimal Time

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By Jessica Feagin | UAB Community Health and Human Services Student Intern

Photo by Jan van der Wolf on Pexels.com

If you’re like me, you are busy juggling work, children, and school, finding time to work out can be difficult. We all know that exercise helps reduce the risk of heart disease and helps lower cholesterol, but sometimes life gets in the way. The good news is that there are many tips to incorporate exercise on a tight time budget.

The American Heart Association (2022) provided a few tips on ways to boost your activity level when you have no time for exercise:

  • Walk your dog.
  • Take a walk with your spouse or kids. Explore new neighborhoods or create a scavenger hunt.
  • Try a quick 10-minute home workout.
  • Walk while you are talking on the phone.
  • Jog or walk in place.
  • Walk on the treadmill while watching your favorite TV show.
  • Park farther away and walk to your designation.
  • Take the stair when you can.

I try to boost my activity level without working out by dancing. It doesn’t even feel like you are exercising and it’s a fun way to burn calories. You can turn on music and include dance moves while cooking, cleaning the house, or even spending time with your children. A friend once told me to get up half an hour early in the morning to exercise. That is a great tip if you can do it, but if you’re like me, you want to get as much sleep as possible. For this reason, managing little exercises into the daily grind helps me keep moving. Every step counts.

How do you boost your activity level when living a busy life?

References:

No time for exercise? here are 7 easy ways to move more!. http://www.heart.org. (2022, October 20). https://www.heart.org/en/healthy-living/fitness/getting-active/no-time-for-exercise-here-are-7-easy-ways-to-move-more