Whether it's basketball, soccer or softball, playing youth sports requires a lot of practice. But how much is too much? It seems the "mellower" average team practices and plays a combination of about three times a week. Then there are teams who practice and play about five to six times a week.
What's interesting is that the teams that practice more are no more talented or skilled than the ones who don't practice and play as often. Or at least, they don't win as often as you'd think.
Kids whose teams practice or play more than three times a week should question if there is enough recovery time for players. Like adults, children need to rest their muscles if they've exercised rigorously.
The lack of recovery between practices and playing and offering specific sports year-round has contributed to an increase in overuse injuries in children.
The American College of Sports Medicine estimates that 50% of overuse injuries in children and adolescents are preventable.
"It's difficult because you get into these situations kids are made to feel like it's all or nothing and younger kids are starting to play just one sport throughout the year," said Pete Monchek, a certified personal trainer and nutrition specialist.
Brien Shamp, owner of Optimal Fitness in San Carlos knows about overuse injury firsthand. "I was a baseball player and sustained overuse from the age of 12 to when I played for UC Davis," explained Shamp, a personal trainer, and nutrition and lifestyle coach.
"I had a lot of physical therapists to help me rehabilitate but there was never any prevention," continued Shamp, who also runs the strength and conditioning program for the baseball team at College of San Mateo.
"Now we know better. Recovery is just as important as doing the work. There are pitch counts in little league, but it still doesn't include how much you pitch to your dad, your coach or during warm ups," he added.
Shamp referred to something known as "Pattern Overload"--an injury that results from performing the same motion over and over in one pattern, movement or restricted movement.
"I work with professional players who are told specifically not to throw for three months. Professional starting pitchers are told not to pitch for four days. But kids in little league are being told to go ahead. Nobody else does that," Shamp continued.
In addition to recovery, cross-training is key in preventing sport-specific and overuse injuries.
"A great way to cross-train is for kids to play multiple sports, not at the same time but year-round up until they are about 12 or 13," continued Monchek, a father of two high school-age kids who has coached and consulted for many local youth and sports organizations.
"It's important for parents and kids to learn a few really necessary exercises that will help them prevent chronic overuse injuries down the line.
"To avoid injury, strengthening muscles in areas like the core, scapula and glutes should be considered. Children don't have that kind of stabilized strength and need to be shown the proper form and mechanics.
"It would be great if coaches were able to receive training in the basic fundamental aspects of this so they'd be able to incorporate it into their practices," added Monchek, who has been training clients for over 30 years.
What happens if overuse strikes? "Any time you over use a tissue, it's going to have a trigger point and then pain that follows. A person might feel it the next day or up to a few weeks later. If this happens, the athlete needs to tell the coach or parent immediately," Shamp explained.
A child should never be encouraged to play or work through the pain.
"Sports aren't fun when a child is injured or overplayed," added Monchek. "At that point, they may reach a physical and mental burn out. Sometimes, they just need a break."
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