Heat Safety, Nutrition Play Roles in Health and Wellness of Young Competitors

Keeping kids in the game may come down to following a few simple tips, according to a licensed athletic trainer with ThedaCare.

“We often see student athletes thrive within and outside their sport,” said Cassandra Timmers, a licensed athletic trainer (LAT) with ThedaCare Orthopedic Care. She serves Appleton North High School. “In addition to the health and well-being benefits, participating in a sport promotes teamwork, time management and social connection among athletes.”

Injury risk is often an unfortunate part of the game. That’s why ThedaCare LATs work with more than a dozen high schools across northeast and central Wisconsin to help keep athletes safe and well. ThedaCare Orthopedic Care sports medicine physicians also serve as team doctors for many high schools.

Timmers identified common health, wellness and injury issues among student athletes and how best to address and prevent them and keep student athletes on the field and on the court.

Overuse Injuries

Sports specialization is a growing phenomenon among athletes. Defined as intense training focused on one sport, sports specialization may increase the risk for injury, Timmers said.

“Specialization may lead to overuse injuries and muscle fatigue, as well as strains and sprains,” she said. “It can also fatigue young athletes’ minds and bodies.”

Make sure to vary activities and incorporate one to two rest days per week, she advised.

The National Athletic Training Association lays out the following sports specialization guidelines for young athletes:

• One at a time. Kids and teens should play only one sport per season.
• Eight-month rule. Young athletes should not participate in the same sport for more than eight months of the year.
• Hours per week. Avoid participating in an organized sport or activity more hours per week than a child’s age. For example, a 10-year-old should not practice or play their sport for more than 10 hours per week.
• Rest days. Kids and teens should have two days per week when they are not practicing or playing their sport.
• End-of-season break. When a season ends, kids should step away from that sport to provide their body time to physically and mentally recover. Jumping from a sport’s club season right into a school season raises the odds of injury and burnout.

Heat Safety

Heat safety becomes a concern when athletes begin training in the summer months in preparation for fall sports, Timmers said.

“Preparing athletes requires a lot of education around safety and hydration,” she said. “Our young athletes should drink plenty of water before, during and after practice.”

The recommended fluid intake amount can be as much as half a student athlete’s body weight in ounces. LATs also may recommend electrolytes in the form of low-sugar sports drinks.

“As LATs, we also monitor weather conditions,” Timmers said. “Using equipment such as wet bulb globe thermometers, we can take into consideration the air temperature and humidity, making sure conditions are truly safe for our athletes.”

Coaches and LATs typically also help monitor athletes for signs of heat exhaustion and heatstroke. Symptoms of heat exhaustion include heavy sweating; cold, pale or clammy skin; rapid pulse; muscle cramps; nausea, weakness or tiredness; and headache.

Heatstroke is a medical emergency. Symptoms include:

• Flushed, hot and dry skin without sweating
• Rapid pulse and breathing
• Throbbing headache
• Upset stomach, with nausea, vomiting and/or diarrhea
• Dizziness, confusion, irritability or loss of consciousness

Nutrition

“Our bodies are constantly building. When we’re working out our muscles, our bodies are really kind of tearing apart,” she said. “So, it’s super-important that we build back stronger.”

Timmers recommended healthy, high-protein post-practice and -game snacks such as string cheese, yogurt, peanut butter sandwiches and chocolate milk. Meals also should include plenty of protein, which can come from meat as well as non-meat sources such as eggs, tofu, nuts and beans, she said.

Overall, it’s important to focus on a balanced diet that includes whole grains and fruits and veggies as well, Timmers said.

“As a new school year begins, we wish our student athletes success on and off the field,” she said. “Keep in mind the balance between activity, rest and other commitments and you’ll set yourself up well.”

Injury can happen, regardless of precautions. To connect to expert orthopedic care without the need for an appointment, visit ThedaCare Orthopedic Walk-in Care. Located within ThedaCare Medical Center-Orthopedic, Spine and Pain, the service is available Monday through Friday from 7 a.m. to 7 p.m. and weekends from 7 a.m. to 3 p.m.

About ThedaCare

For more than 115 years, ThedaCare® has been improving the health and well-being of the communities it serves in Northeast and Central Wisconsin. The organization delivers care to more than 650,000 residents in 17 counties, and employs approximately 7,000 providers and team members at 180 points of care, including nine hospitals. As an organization committed to being a leader in Population Health, team members are dedicated to empowering people to live their unique, best lives. ThedaCare is a not-for-profit health system with a level II trauma center, comprehensive cancer treatment, stroke and cardiac programs, as well as primary care. ThedaCare also partners with communities to understand needs, find solutions together, and encourage health awareness and action. In 2024, ThedaCare and Froedtert Health combined to form one system to strengthen local health care and provide high-quality services for treatment and prevention in a coordinated manner.