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

Are you Experiencing Student Burnout?

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By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by cottonbro studio on Pexels.com

Student burnout is an issue that can affect the level of concentration in class or at home. Its implications may involve challenges such as limited retention during instructions. As such, most students experiencing burnout have a high chance of not meeting their goals. The issue may also increase the development of secondary problems. For example, there is a high chance that a student’s emotional wellness may be affected. Behavioral patterns may also change, which would affect productivity at all levels of life. Considering the causative factors and solutions is necessary to mitigate the challenge.

The student burnout problem can be traced to various factors. One element is being provided with an overwhelming amount of schoolwork. From a classroom perspective, a teacher may see this practice as productive. However, it leads to overworking and subsequent burnout. Another causative factor is the lack of sleep, or poor habits that drain the body’s energy (poor diet, lack of exercise, etc.). Thus, the student would find it increasingly difficult to complete school tasks. The lack of physical exercise to reduce excess fats from the body and strengthen muscles also instigates the feeling of burnout. In some cases, students may pursue unrealistic goals. Thus, they become predisposed to experiencing burnout.

The student burnout issue has critical remedies that would facilitate positive outcomes for the affected individuals. Taking limited school work is one of the initiatives toward reducing educational workload. Going easy on oneself by resting and relaxing is also helpful to prevent the feeling of burnout among students (Garlinghouse, 2023). Avoiding unrealistic expectations of self by setting achievable goals lessens the pressure on an individual. This step helps to provide leverage for mental health and effective performance within a pedagogical setting (Garlinghouse, 2023). Students should also seek mental help when they determine they are experiencing burnout. The above initiatives would restore desired well-being. What have you done to avoid burnout?

Reference

Garlinghouse, R. (2023). I’m a former college teacher and watched as students burned themselves out. Here’s what students can do to prevent and deal with burnout. Yahoo! News. Retrieved from https://www.yahoo.com/news/im-former-college-teacher-watched-113200379.html