There’s an interesting article on overuse injuries in young athletes in the Strength and Conditioning Journal this month. The author, James Johnson, has done an excellent job of putting into words a problem I see every day. Since most of you don’t have access to it, I thought I’d give you a few highlights of Dr. Johnson's research on what is an alarming increase in injuries among young athletes. 
Competitive seasons last longer and many athletes practice all year for one sport.
Cuts in school physical education has led parents to create homegrown programs for their children. Unfortunately, coaches in these programs sometimes have minimal training. Certification isn't always required. So we are placing our most vulnerable athletes with the least trained coaches.
Overuse injuries are the most common. They are typically caused by repetitive submaximal loading, which occurs with activities such as throwing, swimming, or running.
Children are especially susceptible to overuse injuries because they are still growing.
Prevention is the key. Use proper training methods and allow time for recovery. Always use an appropriate warm up. Vary practice patterns to avoid overuse. Measure progression and make sure it is a gradual progression.
I couldn’t agree more with this article – too many children are getting overuse injuries. At SVMC, we're seeing more and more kids with sore shoulders, sore knees, sore backs, etc.
There are many factors here, not just overtraining. Some of these kids are deconditioned (too many video games), or their injuries are related to motivation, but overtraining is often involved.
Don’t get me wrong, I think sports programs are great for kids, but they need to be done right. Coaches and parents have the best intentions, but these do not mean much if the training is wrong.
If you want to read the article in full, stop by SVMC's Health Sciences Library. Our librarian Gary Strubel will be glad to help you find a copy to read. You call the library at 802-447-5120. You can find the article in Strength and Conditioning Journal, Vol 30, Number 2, April 2008.
So it’s been awhile, but I’ve been busy!! Between the NFL combined with March Madness, and, oh yeah, work, I have been somewhat lax on my blog. Not to worry, spring is coming, and it’s getting to be time to start that outdoor training again. If you have had a relatively inactive or limited winter, do not just jump into the same outdoor training program you finished with last year. You may have stayed in shape over the winter, but remember you will need to adjust to a new routine. So start gradually and work up to it.
Did you know this is the first time in history that the four Number 1 seeds have advanced to the final four in the Big Dance. All in all, I have been somewhat disappointed by the tournament. There were a few really great games, such as the heartbreaking Davidson loss to Kansas or the WVU/Xavier game. But for every great game there seems to have been a clunker, such as that unwatchable Texas/Memphis game that I forced myself to watch. Hopefully, final four weekend will be great. I have UCLA winning it all in most of my brackets, because of their defense. We’ll see.
If you work out on a regular basis, you probably know what it feels like to not have enough time to work out. Maybe you don’t work out on a regular basis because you don’t think you have enough time.
So, if you only have a half hour or so, what can you do to maximize your benefit? Aerobic activity is fine whether it be brisk walking, running, swimming, etc, but remember that 30 minutes is looked at as a minimum time period for the beneficial effect.
How about strength training? The first thing I may do, if I only have a short amount of time, is to pick exercises which involve multiple muscle groups like squats, lunges, bench press, rows, olympic lifts. This enables me to train more muscles at once. Then, I will alternate upper and lower body – this requires less time for resting between exercises. For instance, instead of going from squats to lunges, I may go from squats to bench press to lunges, giving my legs a rest in between.
Another option when you only have a half hour is to do a core workout – believe me, you’ll feel it after a half hour. Yet another option is to do a dynamic workout of plyometrics and/or speed endurance training – the intensity of these types of workouts means a shorter time period. So you see, if you only have a half hour, you do not have an excuse.
Now that the weather is turning cooler, you may be planning to start or resume a fitness program. Starting and sticking with a fitness program is a good way to improve your health, increase your energy, and manage some health problems. Here are some things to consider:
- Should I be doing this? Talk to your doctor before beginning any fitness program. This is especially important if you have any medical issues.
- Is this supposed to hurt? It is common for fitness activities to result in muscle soreness, especially early in one’s program. However, if you find yourself crippled for days after a workout, you probably did too much. Similarly, joint pain during or after a workout is a large red flag, telling you to back off and possibly seek the services of a medical professional.
- Where are those 18” biceps and the 32” waist? Be patient — actual physical, observable change is not going to happen for at least 4 weeks. Find some comfort in the fact that you are benefiting your body in ways that cannot be seen.
- This is boring — Part I: Find a partner to workout with — you will be much more likely to stick with your program.
- This is boring — Part II: Vary your program — use different machines, different exercises, swim, take a class, bike, strength train, etc. Cross training like this can get you in shape, keep things interesting, and give parts of your body a chance to rest.
- I weigh more now than I did when I started this program!! Fitness programs are not about losing weight — they are about losing fat and gaining lean muscle mass. You may weigh the same, but you will look better and feel better.
- I’m working out now, so I can eat anything I want. Maybe, maybe not. Just try to eat intelligently — you need to feed the machine, not break it.
Just to repeat — talk to your doctor prior to beginning any type of fitness program. If you have any exercise related questions, talk to a PT, trainer, or fitness professional.
My favorite time of the year – fall. The best flyfishing of the year, partridge season, deer season, AND FOOTBALL! This weekend is the start of the high school and college football seasons, 
with several local high schools in action. Mount Anthony goes to Fair Haven on Friday night. With a new coach and a new offense, they should be fun to watch. Schuylerville goes to Cambridge on Saturday. Schuylerville looks tough this year, with a veteran team. Cambridge, led by Shea Bromirski at QB, is young, but has looked good in scrimmages. My money is on Cambridge, and that’s not just because Shea is my nephew. This team will surprise this year - very well coached and a great tradition. Hoosick Falls plays Lake George – the Panthers lost a lot from last year, but they seem to be in a reloading, not a rebuilding mode right now. I’m going with Hoosick Falls.
The biggest game of the weekend? The Cambridge Youth Flag Football game against Stillwater on Saturday. That’s one of the players on the left. He’s got number 31 – that was the number of Paul Posluszny, one of the greatest linebackers to ever wear a Penn State uniform.
Now, what about the big boys? As a Penn State graduate, I admit it, I drink the blue and white kool aid. With this in mind, Penn State will beat Florida International by 40 this weekend and go on to win the Big Ten title. They may even play LSU for the national championship (I think USC loses a game this year). Then again, they may lose to Michigan and Wisconsin and end up playing in the Outback Bowl again.
In other area news, MAUHS boys soccer is off to a good start with a victory over Fair Haven, and the field hockey team beat Springfield to start the season. Girls soccer starts tonight. Enjoy the weekend! Did I say football is starting?