ELITE JUNIOR ATHLETES: PART 2

Junior Ahle Elite Part 2 es:

Jane Kilkenny

We have seen a major shift to early sport specialization which can be detrimental to long term development and success for young athletes. While talented juniors are eager to progress quickly, simply increasing their training loads will not produce the best results. This is a recipe for increased injury risk and burnout. The May/June edition of Great Health Guide TM , Elite Junior Athletes: Part 1, discussed the three most important aspects for junior athletes’ performance, that are load management, training, and strength.

In Part 2, injury management, recovery strategies and nutrition are discussed.

Professional sports now rely on a myriad of components including a team of coaches, strength and conditioning specialists, sports physicians, physiotherapists, massage therapists, sports psychologists and dieticians. In the professional environment this is common practice however for junior athletes these services are now becoming more accessible with the growth of multidisciplinary sports medicine clinics.

1. Injury Management:

Sports medicine is very different from general practice medicine. Paediatric sports medicine is also unique, so it’s important to find a practitioner that is experienced in dealing with injuries specific to junior athletes. There are many issues that are growth related, such as Osgood Schlatters and Sever’s disease. These conditions are painful but when managed appropriately do not have long term implications for growing bodies.

A crucial aspect of junior athlete development is teaching the child to manage their bodies effectively, speaking out when something doesn’t feel right,

and actively focusing on recovery strategies and nutrition.

Far too often a small niggly issue in the body can develop into an injury when left unattended. Muscle tightness that is ignored can lead to a muscle strain that will prevent further activity until it is treated. In these circumstances the athlete may miss crucial training or competition.

2. Recovery Strategies:

Recovery strategies include stretching, foam rolling, massage, cold water immersion, compression, and sleep.

Despite controversary in the research around the efficacy and timing of stretching, it is still well recognized to be a key aspect of recovery after intense exercise. High intensity exercise can leave muscles in a slightly damaged state after high loads have been placed on them. If they are left in this state performance in the next session may be compromised. It is important to ensure that adequate recovery is undertaken to facilitate tissue repair.

Foam rolling is another form of recovery that is highly effective. It also provides a

good opportunity for a junior athlete to get some mental recovery after an intense session. Another major benefit of foam rolling is that when taught correctly, it helps educate the athlete on muscle location and performance and allows them to have control over their recovery priorities. For example, if they have tight calf muscles after an intense plyometric training they can be reminded to spend extra time rolling and stretching out those muscles.

3. Nutrition:

Nutrition is a vital component for performance enhancement and recovery. Regardless of skill level no athlete can perform to their maximum potential if there is insufficient fuel in their bodies. When the muscles do not have adequate fuel for the duration of the activity, performance will be reduced. When you have two athletes of similar skill and training level, the two key factors influencing outcomes will be nutrition and mental strength. When an athlete pays attention to their nutrition, it can also provide increased confidence and improved mental and physical resilience.

The Australian Institute of Sport and Sports Dieticians Australia have excellent resources available to the public on their respective websites. There is also great information on the use of supplements, listing what has proven to be effective and which products are high risk or on the banned list. Ignorance is never an excuse in doping violations in sport.

If you have a child in a high-performance sports environment, it is vital to seek out qualified sports medicine practitioners that you trust. Often the sports program will make recommendations to parents, but please check that the recommendation is not based on a commercial arrangement as this is quite common practice. Ensure that you are comfortable with the practitioner’s skill level and never hesitate to get a second opinion if you have any doubts or unanswered questions.

High performance living is the desired outcome. Success on the sporting field is great, but we want our kids to become happy, healthy, independent thinking adults. Providing the right level of support and understanding will help facilitate this success.

Jane Kilkenny has over 25 years’ experience in health and fitness. She specialises in exercise for kids and teenagers having trained at the Children’s Hospital Institute of Sports Medicine (CHISM) Westmead in 2004. She is also a High-Performance specialist and a Level 4 IAAF athletics coach. Jane can be contacted via her website.

The secret of happiness is freedom. The secret of freedom is courage.

- Carrie Jones

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