Price Transparency
Health and Wellness for Young Athletes: Don’t Skip Routine Visits with the Pediatrician

Health and Wellness for Young Athletes: Don’t Skip Routine Visits with the Pediatrician

by | Jul 15, 2020 | Sports Medicine

Our team is just as excited as you are to see youth preparing to return to sports and want to ensure they do so as safely as possible. It is important that young athletes do not skip routine well visits and follow-ups with their pediatrician, particularly during these times. Staying on top of age-appropriate immunizations and vaccines are also very crucial. 

You may have heard that the UIL has adjusted the pre-participation evaluation requirements for returning to sports the 2020-21 school year due to challenges created by the COVID-19 pandemic. So, even though the UIL may allow some athletes to participate without a physical exam this season, we encourage young athletes to be evaluated by their primary care provider who knows them and can identify sport-related and non-sport-related concerns. Jane S. Chung, M.D., sports medicine physician, says, “In this unprecedented time with athletes taking an extended time off from training and away from school and friends, we have additional concerns to consider.”

Mental health concerns – In a survey of young athletes, our team found that young, single-sport athletes are at a higher risk of reporting symptoms of depression and anxiety during the pandemic. Don’t let early signs of mental health conditions go unnoticed. Your pediatrician can help you evaluate your child’s symptoms and needs.

Deconditioning – Children and teens also reported to have dropped their activity levels from pre-pandemic times. Athletes need guidance to safely ramp up training and conditioning as they prepare to return to sports.

Old injuries or lingering issues – Proper evaluation and treatment of new or lingering signs or symptoms of injuries or complaints could save your athlete from additional time away from their favorite sports.

Learn about injury risks – Guidance for individual, sport-specific or general injury prevention can help an athlete stay focused on appropriate activities in the down time.

A sports physical may be seen as an inconvenient task, delayed until the last minute or provided in a silo without consideration of other needs of the growing athlete. Like all health care providers, pediatricians are taking appropriate precautions to keep your family safe during a visit. Remember, the evaluation is intended to assess the ability of the athlete to play sports safely and should be taken seriously. Parents should complete medical forms with the child to ensure accuracy of family and medical histories. And, when possible, the evaluation should occur at least six weeks before the pre-season training begins to allow time to treat conditions/further evaluations, if needed. If the pediatrician has concerns about a lingering injury, a referral to a pediatric sports specialist will help create a plan to get your child back on the field safely.

Healthy Fats to Fuel the Young Athlete

Healthy Fats to Fuel the Young Athlete

by | Jul 10, 2020 | Sports Medicine

Sometimes fats can get a bad rap. They’re higher in calories, have a longer digestion time and are often associated with weight gain and adverse health effects. These factors make them a nutrient that athletes may often try to avoid. While it is true that the wrong fats can have negative health effects, it’s important to remember that healthy fats are still crucial in a young athlete’s diet. Follow along as our dietitian gives a run-down of why a young athlete needs fat and what kinds of fat a young athlete needs.

Meeting Increased Energy Needs
Young athletes not only burn additional calories with training and events, but they also burn a higher number of calories during accelerated periods of growth and development. That can be a lot of calories burned in one day! When athletes limit their intake of dietary fat, it can also put them at risk of not meeting their daily energy needs for growth, development and performance. We recommend including sources of healthy fats each day to ensure energy needs are being met*. This can be especially helpful if the athlete is going through a growth spurt and struggling to maintain his/her weight.

Include these sources of healthy fats to increase energy intake:

  • Include nuts and seed on your yogurt
  • Add peanut butter to apple slices or a banana
  • Add sliced avocado to a turkey sandwich
  • Use guacamole as a dip for whole grain crackers
  • Dip carrot sticks in hummus

* Remember that fat is digested more slowly and can interfere with performance if eaten right before an event. Plan fat-containing meals & snacks with adequate time before events.

Brain Health & Development
Did you know that approximately 60% of the brain is fat? The majority of this 60% is made up of omega-3 fatty acids, EPA and DHA. The body needs these healthy fats for optimal brain development and cognitive function, both important for academic and sport performance.  
Include these sources of omega-3’s for optimal cognitive function and development:

  • Salmon for lunch or dinner
  • Tuna on a salad for lunch or dinner
  • Sprinkle flaxseed over oatmeal for breakfast or a snack
  • Enjoy omega-3 fortified eggs for breakfast

Proper Growth & Development in the Young Female Athlete
With so much focus on carbohydrate and protein in a sports diet, fat can get pushed to the side, especially in aesthetic sports such as ballet, gymnastics and figure skating. This can also be seen in sports such as long-distance running or cycling where it benefits the athlete to be lean. However, inadequate fat intake, especially in a young female athlete can lead to delayed onset of menstruation, which can cause short and long-term consequences on the athlete’s health. While fat requirements for each athlete are unique, a certain amount of fat does need to be present in the sports diet. If concerned about the adequacy of your young athlete’s sports diet, seek guidance from a sports dietitian who can plan meals tailored to his or her unique needs.

Trying to Bulk Up? How to Support Young Men Desiring to Gain Weight for Sports

Trying to Bulk Up? How to Support Young Men Desiring to Gain Weight for Sports

by | Jul 9, 2020 | Sports Medicine

Taylor Morrison, M.S., R.D., CSSD, L.D., hears this question from young male athletes commonly, “What can I do to build muscle?” These athletes often end up turning to fancy and expensive supplements or loading up on meat at lunch and dinner but often don’t see the results that they want. It’s important as members of the athlete’s care team that we provide the right information and appropriate support to help them achieve their goals.

Keys to Success

  • Work on any body composition changes during the off-season.
  • Plan for gradual weight gain with a well-balanced diet.
  • Pair a solid nutrition plan with a developmentally appropriate strengthening program.
  • If your young athlete’s doctor determines a supplement is needed, teach the athlete how to evaluate supplements for safety. Learn more about supplements here.
  • Consult with a physician, dietitian or other qualified health care professional with any concerns or questions.

Here are some questions to ask when the young athlete’s plan isn’t working:

What stage of development is the athlete in? 
Make sure this is the appropriate time to be building muscle. Remember that large gains in lean muscle cannot be achieved in boys until they have gone through puberty and have the hormones to support these gains. Only if the athlete is ready developmentally will the following strategies help him reach weight and strength goals.

Has the athlete increased his total caloric intake?
Many athletes focus entirely on protein and miss the big picture. If your athlete is eating a ton of protein, but still not eating enough overall, he will not see gains.  An athlete must increase his overall caloric intake to see gains in weight and muscle.

Is protein intake spaced evenly throughout the day?
Many athletes will skip breakfast, eat what they can find for lunch and have a huge dinner. Unfortunately, the body only utilizes, on average, 20 to 30 grams of protein at once (exact amount may be higher or lower than this range and is unique to each athlete) to build muscle. Waiting to eat all of the day’s needed protein at the end of the day will not support desired gains. For optimal strength and muscle gains, make sure the athlete is getting protein at every meal and in some snacks.

Is the athlete eating enough carbohydrates?
While protein is important to build muscle, carbohydrate is needed for energy. If the athlete is under-consuming carbohydrates, the body may use protein for fuel. Make sure the athlete eats enough carbohydrates from whole grains, vegetables, dairy and fruits so that the protein can be used to build and maintain lean muscle.

Is the athlete including regular resistance training in his workouts?
All of the protein, carbohydrates and calories will not help if the muscles are not being worked! Make sure the athlete is including consistent resistance training each week to build lean muscle.

Tips for Young Athletes

  • Set appropriate goals.  For most athletes, gaining one to two pounds per week is a safe and reasonable goal.
  • Remember the overall goal:  Optimal performance is the overall goal.  Measure improvements in performance, not just a number on the scale.
  • Be realistic.  Young pre-pubertal athletes will not gain muscle mass like an adult
  • Focus on real food.  Choose healthy higher calorie foods instead of junk foods with “empty calories.”
  • Get enough sleep.  This is often forgotten for meeting goals to gain or lose weight.

*If unsure where to start, it’s always a good idea to work with a certified sports dietitian who can help you create a plan, recommend products and support you as you work towards your goal.

Get to Know our Staff: Jessica Dabis, Therapy Services

Get to Know our Staff: Jessica Dabis, Therapy Services

by | Jul 6, 2020 | Sports Medicine

What is your role at Scottish Rite for Children? 
I work in the Sports Physical Therapy department in Frisco. I evaluate and treat non-operative and post-op sports injuries, spanning all joints. I typically see patients one-on-one throughout the day in 45-minute blocks, implementing activities such as manual therapy, therapeutic strengthening, dynamic movement mobility and speed/deceleration/landing mechanics training. We focus on coordination and motor control development for our young, skeletally immature population. The goal for our athletes is to foster long-term athletic development and equip them with the tools needed to minimize future injury risk factors by building durability for once they return to sport.
What do you enjoy most about Scottish Rite?
I love the people –  my coworkers, the collaborating physicians and nurses, social workers, psychologists and leadership. Everyone seems to truly share a vision of compassion and patient-centered care that I feel contributes to our strong patient outcomes.

Why did you decide to do the work you are doing now?
Scottish Rite for Children was my first job out of physical therapy school. I have worked here for four years now. I was drawn to sports physical therapy because it is a way to use my passion for learning about and understanding the human body – from injury to healing. It is great to know that my work can help to get an athlete back to doing what fulfills them.
 
What’s the coolest or most interesting thing you’re working on right now?
From a rehab to performance standpoint, I have been working on some sport-specific programming resources. I also work on the Keeping Up With the Count dance project, where we have created a variety of resources for the dance community.
 
What are you currently watching on Netflix/Hulu/TV/etc.? 
I watched Money Heist during quarantine and am about to start the Japanese anime series, Demon Slayer.
 
What would be the most amazing adventure to go on?
I would love to make it to Thailand and Bali in the next few years – explore their culture, architecture and tropical landscape!

Keeping Up With the Count – Among other clinical and injury prevention interests, Dabis works closely with a multi-disciplinary team providing patient care and content for young dancers.​

Keeping Athletes Fueled: Five Strategies Coaches and Parents Should Encourage in Young Athletes

Keeping Athletes Fueled: Five Strategies Coaches and Parents Should Encourage in Young Athletes

by | Jun 15, 2020 | Sports Medicine

Team training looks different in the summer, especially in the current environment. Want to give young athletes some good advice while they are working out on their own? Here are five winning strategies to help the team show up for the season strong, sharp and ready to play. Together, these will prevent dehydration, boost energy levels and maintain the athlete’s lean muscle, all promoting good habits and a decreased risk of injury. You have our permission to copy and paste these tips into communications with your team!

Keeping-Athletes-Fueled_eBlast.png

Five Fueling Strategies for Improved Practices & Performance

  1. Eat consistently throughout the day. Even though your schedule may be different right now, make sure to include a balanced breakfast, lunch and dinner no matter when what time you train. Don’t forget snacks!
  2. Eat a quality recovery meal or snack 30 to 45 minutes after an intense workout. Protein + carbohydrate = “quality recovery meal or snack.” Examples include:
    • Chocolate milk
    • Cheese & crackers
    • Turkey sandwich
    • Fruit yogurt
    • Fruit smoothie made with cow’s milk, soy milk or yogurt
  3. Drink water throughout the day AND throughout your practice. Dehydration is a serious risk with hot Texas temps and even being 2% dehydrated can decrease performance. If you’re a heavy sweater or practicing outside for over an hour, you may need a sports drink instead of water.
  4. Bring snacks or sports drinks with you to long practices. These will be important if energy levels dip, or you start to feel dizzy, shaky or extremely tired. These should be sources of quickly digested carbohydrates such as: pretzels, dried fruit, sports drinks, crackers, oranges, low fat, low fiber granola bars, etc..
  5. Rely on food and drinks (think milk, water, 100% fruit juice, sports drinks) for energy and nutrition instead of supplements. Supplements seem easy, but they may contain harmful substances not listed on the label and they may prevent you from getting adequate calories, carbohydrate and other required nutrients you need for strength, speed, agility and focus.

Supporting Your Teen Athlete When Stress is High

Supporting Your Teen Athlete When Stress is High

by | Apr 13, 2020 | Sports Medicine

The American Academy of Pediatrics (AAP) Council on Sports Medicine and Fitness and the American Medical Society for Sports Medicine have both recently highlighted the importance of mental health and providing a safe environment for student athletes. Here are some tips to help you recognize possible signs of stress in your athlete and ways to offer support.

Stress in Teenage Athletes
In addition to academic and social stressors that most teenagers face, teenage athletes can also experience stress from:

  • Too much pressure from parents or coaches to perform
  • Overscheduling
  • Not wanting to play the sport
  • Balancing school, athletics, and social demands amidst sport demands

Learn to Recognize Signs and Symptoms of Negative Stress in Teenagers
Signs are things you may see. Symptoms are things an athlete reports feeling or experiencing. Here are a few signs and symptoms to watch out for:

Physical

  • Persistent stomach and headaches
  • Muscle tension
  • Prolonged pain and/or pain out of proportion of what is expected after an injury

Emotional

  • Irritability
  • Mood swings
  • Emotional outbursts
  • Withdrawing from activities or social interactions

Behavioral

  • Fatigue
  • Difficulty concentrating, easily distracted
  • Changes in eating habits
  • Poor sleep
  • Biting fingernails
  • Aggression
  • Procrastination
  • Use of drugs/alcohol

How Can You Support Your Athlete?
Try these ideas to help your young athlete develop healthy coping skills even before you see changes in behavior.

  • Talk to them. Ask your young athlete about their stressors and how you can support them. Help them problem-solve by breaking down big problems into smaller parts. This allows them to take one step at a time, rather than trying to tackle everything at once.
  • Reframe how your athlete defines achievement. Young athletes often experience a sense of failure or disappointment when they don’t reach an expected outcome in competition. Encourage your athlete to:
  • Giving his or her best effort.
  • Measuring personal progress, rather than end results or winning.
  • Encourage breaks and down time. For example, suggest that they check in with friends, watch a movie, read a book or listen to music.
  • Take a time out. Institute a “no [primary sport] talk” rule for two hours after a game or practice, no matter the outcome. Emotions tend to run high right after the activity, and parents can often unknowingly increase stress. By taking a time out from discussing performance or outcomes, you can avoid unintentional stress and/or arguments.
  • Encourage diverse interests, hobbies and friend groups. Introduce your young athlete to new ideas for activities and hobbies unrelated to their sport. This helps with meeting new people and exploring interests they may not be aware of yet.
  • Discuss healthy coping skills that can help manage stress. Deep breathing techniques, progressive muscle relaxation, yoga going for a walk or engaging in a physical activity other than their primary sport. Learn to relax with apps like Headspace, Calm, Smiling Mind (free) and Stop, Breathe, & Think Kids (appropriate for kids 10 and under).
  • Encourage the use of positive self-talk. Teach them to use phrases like, “I’ve got this,” “I can do better next time,” or “I choose to learn from my mistakes, not be held back by them.” Negative self-talk (“I can’t do this” or “I let the team down”) increases stress. With practice, an athlete can learn to shift negative to positive thoughts and reduce stress.
  • Support healthy sleep hygiene. Teenagers should be sleeping a minimum of eight hours per night. Teach good habits including limiting screen time and caffeine before bed, consistent waking and bedtime and a creating a quiet environment.
  • Encourage a healthy diet. Encourage them to choose water over sugary beverages, fuel for school and activity and eat a variety of fruits and vegetables.

All of these ideas can help, but if the problems are ongoing or the suggestions above are not helpful, it may be time to seek professional mental health services for your young athlete. Talking through stressors with a licensed psychologist or mental health counselor can be a healthy outlet for chronic stress and help your athlete learn positive coping strategies to use in the future when experiencing negative stress.

In case you are concerned, and you are not sure where to turn, here are two resources in addition to your school counselor and behavioral health resources provided by your health insurance plan:

  • Crisis Text Line (Text HOME to 741741) – connect with a crisis counselor via text
  • National Suicide Prevention Lifeline (1-800-273-8255)

Check out a message from sports medicine physician Jane S. Chung, M.D.

At Scottish Rite for Children, our team of trained pediatric psychologists are here to help our patients throughout treatment and recovery. Learn more about our Psychology department.