All posts by admin

Sports Medicine

4 Ways to Prevent Water Sports Injuries

As spring turns to summer, people flock to their favorite beach or lake for a little rest and relaxation as well as some fun in the sun. While water sports are nothing new, it seems that each year they get more and more intense with new devices and accessories always hitting the market like the increasingly popular water jet packs that look.

The problem is that activities that are supposed to be fun and relaxing, like water skiing or wakeboarding, can take a sharp turn if injuries occur. Here are four ways to help prevent water sports injuries so you can make the most of your time on the water:

  1. Know Your Limits

When engaging in new watersports, it is easy to look at them with a degree of ease and not understand just how taxing they may be or how much physical exertion is required. This is especially important for sports such as water skiing and jet skiing in which a high velocity may be involved, requiring extreme body control.

Like any sports, it is best to learn the basics before progressing to more advanced and challenging stages. While it may seem like a good idea to “go big or go home” while on vacation with friends, it is essential to treat one’s body with respect, paying attention to limits and understanding the consequences of not doing so.

  1. Don’t Forget to Warm-Up

Just like going for a run or engaging in other strenuous physical activity, loosening up the muscles and getting the blood flowing prior to activity may help to prevent muscle pulls and ligament strains by preparing the central nervous system for exercise. A light bout of stretching is better than nothing, but performing a small dynamic warm-up is best. This includes getting in the water to swim and move around a bit so your body can adjust to the temperature.

You never run a marathon without warming up and participating in water sports is no different.

  1. Use the Buddy System

Freak accidents happen each and every day. When they do occur, especially in the water, it is necessary to have another trusted individual, preferably someone trained in water rescue, to be there in the event things go awry. While it may seem like an unnecessary precaution to have a lifeguard present while wakeboarding, it is far better to have someone there and not need them opposed to the opposite.

Having someone nearby to assist if needed can help reduce the risk of extensive injuries following a water sports accident due to a timely response rate. Even if a lifeguard is not present, even having a friend who can recognize an issue or call EMS is a far better option than being alone.

  1. Wear Protective Equipment

Regardless of the intensity of water sport activity you’re participating in, wearing a life jacket is suggested even for strong swimmers. Any time water is involved, drowning is always a risk. Wearing a jacket, especially when on any form of vessel, will be extremely beneficial in the event one falls off and potentially hits their head, causing possible confusion or even a lack of consciousness.

Additionally, wearing a helmet may be advised for a number of watersports. While its use may not fully prevent a concussion, it does have the ability to help protect the head from the trauma associated with high impact, high-velocity sports.

When to Seek Help

Despite your best efforts to prevent water sports injuries, accidents can still happen. If you suffer an injury, the experienced team at Paris Orthopedic specialize in the diagnosis and treatment of some of the most common water sports injuries such as strains, sprains and fractures. To request an appointment, call (903) 737-0000.

General Ortho

6 Tips to Prevent Spring Yard Work Injuries

As the grass finally starts to grow back from the winter months, it becomes a gentle reminder that a lot of work is ahead for you. Every year, thousands of injuries result from poor mechanics when performing yard work and many other injuries result from general mistakes.

While you get prepared to start your spring cleaning outdoors, it is important to consider ways to keep your body healthy and running strong all summer long. Proper consideration now can prevent many unwanted and unneeded medical bills, allowing your time in the yard to be relaxing opposed to causing additional stress.

The following are some helpful tips to prevent yard work injuries this spring and throughout the year:

1. Pay attention to the details

It is extremely common for individuals to get distracted with their thoughts while out in the yard. When this happens, it becomes easy to overlook rocks or debris which can quickly become dangerous projectiles when they come in contact with a lawn mower or weed eater.

It is also important to look for uneven ground that may cause an ankle or knee injury when carrying heavy objects or mowing the lawn. This uneven ground may be tough to see if the grass is too high, therefore a walk through prior to starting work is recommended. Flagging uneven ground may prove to be helpful in preventing a number of injuries.

2. Don’t forget to warm-up

Warming up prior to doing yard work may seem like a ridiculous idea. However, similar to performing any athletic activity it is important to get the body loose prior to engaging in strenuous physical activity. Failing to do so will leave the muscles cold and susceptible to injury when starting out, especially if carrying heavy materials.

It is not essential to perform an overly dynamic warm-up as you would before going for a run or hitting the gym, but light stretching of the major muscle groups in addition to moving the limbs and trunk around will help to get the blood flowing. This will prepare the body for physical activity, preventing and minor muscle strains from becoming nagging injuries over the next few months.

3. Use proper mechanics

Using proper mechanics when performing any physical activity including yard work is the best way to prevent injury. We all know the saying “lift with your legs and not your back” but not many actually put this saying into practice outside of the gym. Keep this in mind as you move pavers or larger plants around the garden. Bracing your core and thinking about proper movement will help keep you healthy, especially when considering back injuries.

If you do not possess the proper range of motion to use proper lifting and movement mechanics, it is important that you start a flexibility program that uses a combination of static and dynamic stretching. The inability to get in certain positions because of range of motion will greatly increase your risk of injuries, both minor and more substantial, such as in the case of a herniated disc.

This applies to both big movements as well as things that require a longer period of postural control, such as gardening. If you feel yourself starting to tighten-up while mending to your flowers or vegetables, it is a good idea to get up for a few minutes to get the blood flowing, assess your position, and get back to work in a healthy spine neutral position.

4. Read equipment manuals

While proper mechanics are important, many yard work injuries are the result of improper or negligent equipment use. Before operating new lawn care equipment or equipment you may not already be familiar with, read the manual to understand all of its safety features and instructions for use.

Always be mindful of your fingers or other extremities any time you are operating any equipment that has a blade including lawn mowers, edgers, chainsaws or hedge trimmers. Remember, sharp blades have the potential to cause injury even when they are not in motion.

5. Know your limits

Whether you’re 20 or 65 years old, there’s a good chance you don’t want to think of yourself as having limits when performing yard work duties. Whether you are trying to carry two bags of grass clippings in one trip or save money by scaling a ladder to clean the gutters yourself, pushing past your limits and comfort zone increase your risk of injury.

As with anything in life that requires a physical demand, be honest with your capabilities when it comes to yard work. There’s no shame in outsourcing these tasks to a professional especially when it helps you avoid an unexpected trip to the emergency room.

6. Have a plan if things go south

Taking the proper precautions can help you to get the most out of your body, achieve the tasks you need done and keep you healthy in the process. But, accidents can happen to even those who go to great lengths to prevent them.

The experienced team at Paris Orthopedic specialize in the diagnosis and treatment of a variety of injuries and conditions, including the most common yard work injuries such as strains, sprains and fractures. To request an appointment, call (903) 737-0000.

Sports Medicine

What’s the difference between ACL and MCL tears?

Knee injuries rank among the most common sports-related injuries. Whether you play high school football, hit tennis balls on the weekends or enjoy jogging or hiking to clear your mind, anyone is at risk of injuring their knee at any age.

As weight-bearing joints that endure a lot of impact, participation in sports is not a prerequisite for knee injury. you don’t even have to participate in substantial physical activity to injure your knees. And as we age, the risk only increases.

Two of the most common knee-related injuries are ACL and MCL tears. Though you’ve undoubtedly heard the acronyms used before, what’s the difference between them? Understanding how these injuries occur can help you take steps to prevent them or at least reduce the risk of getting hurt.

Understanding the Knee Ligaments

The first step to understand the difference between ACL and MCL tears is to first understand the complexities of the knee.

While there are four major knee ligaments, the two most common injuries involve either the medial collateral ligament (MCL) and the anterior cruciate ligament (ACL).

The MCL serves the purpose of providing medial stability to the inside of our knee and the ACL prevents anterior, or forward, translation of the tibia. It is very possible to injure both ligaments, in addition to other important structures in the knee, at the same time.

Roughly 70% of ACL injuries are non-contact related that involve sudden deceleration such as cutting, pivoting or landing on one leg. Sports that often require these types of movement include basketball, soccer, football, volleyball, downhill skiing, lacrosse, and tennis. This type of injury can also happen as a result of a direct blow to the outside of the leg or knee.

The MCL is torn by a force to the lateral side of the leg, forcing the ligament to tear as the femur and tibia are separated in the joint line. This can happen playing contact sports such as football, sports that quick stops and turns such as soccer or basketball, or even a non-sport related slip and fall. MCL tears can also occur as a result of repeated stress, which causes the ligament to lose its normal elasticity much like a worn-out rubber band.

Difference Between ACL and MCL Tears

These ligaments differ most based on their location in the knee joint. The MCL is a superficial ligament that is surrounded by the musculature of the medial knee. The ACL, however, is deep within the knee and stands as the main stabilizer of the joint because it has no muscle directly surrounding it.

When the ACL tears to any extent, the stability it provides to the knee is completely compromised, causing a great deal of instability that makes activities like running and walking downstairs very difficult.

The MCL does provide additional stability but the joint does not suffer greatly without it, as long as the demands of the individual do not require a great deal of stability on the medial aspect of the knee. Activities that require this additional support for proper function are usually athletic in nature, such as kicking a ball.

Signs and Symptoms

One of the most common signs of a knee ligament tear is hearing an audible “pop.” Even if you don’t hear this sound, you can typically feel a sudden shift in the joint. Other common symptoms of an ACL or MCL tear include:

  • Knee instability
  • Swelling
  • Pain, which can range from mild to severe
  • Tenderness
  • Feeling that the injured knee may give way under stress
  • Feeling that the injured knee may lock or catch

Severity of ACL and MCL Tears

Both are extremely painful but may result in a number of different treatment options, depending on the severity of the tear.

A ligament tear is classified according to the following criteria:

  • Grade 1 – stretching of the ligament
  • Grade 2 – partial tearing of the ligament
  • Grade 3 – complete rupture of the ligament

A grade 1 or grade 2 tear of the ACL may be surgical but can be treated non-operatively, at times, with conservative rehabilitative interventions. In most cases, an MCL tear will not warrant surgery unless it is a full grade 3.

How ACL and MCL Tears are Treated

The type of treatment required for ACL or MCL tears will depend on a variety of factors including the severity of the tear, age, and personal medical history.

If you take the necessary steps in allowing a torn ACL or MCL ligament to heal, in some cases surgery may be avoided. However, if the injury is severe enough, there is always the possibility that surgery will be necessary.

For an MCL tear, the first step in the healing process is rehabilitation, or physical therapy. Therapy can take two or more months before the ligament is fully healed. It’s important to be patient and not rush this process, otherwise, you may risk further damage or reinjury.

An ACL injury is more complex due to the fact there are multiple ligaments within the ACL. In more than half of injuries involving an injured ACL it won’t heal by itself and will often require surgery, with an estimated 350,000 ACL reconstructions performed annually in the United States. During this procedure, called ligament reconstruction, tendons from the patellar or hamstring are used to reconstruct the ACL ligament. The recovery time for this type of surgery is 8-12 months.

When to Seek Help

Knee injuries are very common when it comes to all sports and physical activities, but most cases aren’t serious. Identifying a severe knee injury and acting quickly by having a sports medicine physician look at it can make all the difference when it comes to getting you back on your feet and minimizing the risk of further damage.

The signs and symptoms of an ACL or MCL tear are not always the same, so it is important to see a doctor if you experience knee pain or swelling that lasts more than 48 hours, trouble standing or walking on the affected knee, inability to support your weight on the affected knee, or noticed a deformed or odd appearance of one side of the knee compared to the pain-free side. If you experience any of these symptoms, call Paris Orthopedics and Sports Medicine at (903) 737-0000 to schedule an appointment today.

Sports Medicine

Tips for a Safe Youth Sports Experience

Spring is just around the corner and that means spring sports season.

In the United States, there are an estimated 30 million children and teens that participate in some type of sport and for good reason. There are numerous benefits including physical fitness, developing lifelong healthy habits, improved school performance and reduced risk of drug and alcohol abuse. Playing sports can also help boost self-esteem, teach discipline, build character and help develop social skills. However, as participation levels increase, so does the risk for injury.

Injuries from organized and unorganized sports account for 775,000 emergency room visits annually for children ages 5-14 and sports-related injuries are the leading cause of emergency room visits in 12-17-year-olds. Perhaps the more important figure to note is that an estimated half of all childhood sports-related injuries can be prevented.

So how can parents help maximize the potential benefits while reducing the risk of injury? Here are some tips for creating a safe youth sports experience:

1. Choose the Right Sport

It’s important to choose the right sport for your child’s age, physical traits and maturity, and personal interest. Different sports vary in their demand for certain kinds of physical traits. Does your child have the strength, height, flexibility, endurance, or other traits needed to start a particular sport? Is their body mature enough to handle the stressors associated with that sport? Of course, certain traits can be developed through strengthening and conditioning, but there will be some level of predisposition to a particular sport or type of sports. For team sports, make sure children are grouped and matched up based on skill level, weight and physical maturity–especially for contact sports.

2. Get a Preseason Physical

Generally, a sports physical is a requirement for participation in youth sports through schools, recreational leagues, and other organizations. If for some reason it is not required, it is important to get one anyway. Preseason psychical exams are the best way to get an overall picture of your youth athlete’s health. It can help identify any issues that could hinder your child’s athletic performance or that could be detrimental to your child’s safety. In some cases, a sports physical can be completed by your child’s pediatrician in conjunction with his or her annual well-child visit. This health assessment can help prevent serious injuries resulting from a health issue that otherwise may have gone undiagnosed.  This is also an opportune time to make sure your child is current on all immunizations.

3. Get to Know the Coaches

Just as you should build a relationship with your child’s teachers, you should also get to know his or her coaches. How long have they been working with children? What is their experience with the sport? Are they qualified to administer first-aid? Is their CPR-certification up to date? Will there be athletic trainers on hand during practices and games or competition? In order to have a safe youth sports experience, you and your child should both feel comfortable with the coach and any support staff.

4. Inspect the Environment

Ensure that playing fields and environments are safe, clean and well-maintained. Areas should be well-lit and free of tripping hazards, holes, exposed sprinklers and broken glass. Are there nearby restrooms and adequate access to first aid? Is equipment in good, working order? Do heating and cooling systems function properly? For other areas to consider, check out the Environmental Protection Agency’s guide for creating healthy environments for youth athletes.

5. Invest in Proper Equipment

One of the contributors to youth sports injuries is incorrect or ill-fitting gear and equipment. This includes protective equipment such as pads and helmets, but also apparel and footwear. Replace these items in a timely manner if they become damaged, show signs of excessive wear or your child outgrows them. Additionally, for most sports jewelry can be a safety hazard. Teach your child to leave these items at home, in their bag or in their locker.

6. Stress the Importance of Hydration

Hydration is one of the most important things you can do to promote a safe youth sports experience. As a child exercises, his muscles generate heat, raising his body temperature. When the body gets hot, it sweats. The evaporating sweat cools the body. If the child does not replace the water lost through sweating by drinking more fluids, the body’s water balance will be upset and the body may overheat. To prevent dehydration, your child should drink fluids before, during and after exercise. Though water is ideal, fluids containing salt such as sports drinks have been shown to significantly increase voluntary drinking. Don’t be afraid to speak to your child’s coach about what protocols they have in place to prevent dehydration and heat-related illnesses.

7. Use Food as Fuel

Teaching children that the body is fueled through proper nutrition helps set them up for lifelong healthy habits. This also helps ensure they’ll receive the adequate calories, vitamins and minerals in order to exert the amount of energy required by youth sports. It’s equally important to fuel the recovery phase after intensive or extended physical activity. A mixture of carbohydrates and protein can help repair and restore tired muscles.

8. Promote that Winning Isn’t Everything

More than 54% of athletes have reported playing even though they were injured. In many cases, not speaking up about pain or a seemingly minor injury is due to fear of failure or disappointment, but left untreated even the most minor aches and pains have the potential to become serious. It’s important for your child to understand that his or her safety is your number one priority–not winning or their potential athletic future.

9. Learn How to Fall

For most sports, part of learning how to prevent common sports injuries includes learning how to safely stop or how to fall. Doing so can help minimize the impact and severity of injury. For a gymnast, this might mean learning how to tuck and roll. For a baseball player, it might include learning how to properly slide to home plate. Each sport is different.

10. Have a Plan

Despite best efforts to prevent them, accidents and injuries do happen. Participating in youth sports or any physical activity increases the risk, so it’s important to know what to do if your child does get injured.

Contact Paris Orthopedics

The team at Paris Orthopedics specializes in providing care and prevention for a variety of sports and activity-related injuries for children, teens, and adults. Our knowledgeable team of providers works together to diagnose and treat sport and activity-related injuries while counseling patients on the correct training and best practices that can significantly reduce their risk of further or recurring injury.

If your child has experienced an injury as a result of an activity or sport, call (903) 737-000 to schedule an appointment right away. Proper diagnosis and timely treatment can make the difference in sitting out for a game versus sitting out for the season.

General Ortho

Winter Weather and Back Pain

In Texas, we are fortunate to only experience relatively mild winters compared to other parts of the country. The coldest period tends to be late-December through mid-February. No matter how mild the winter, cooler temperatures have the potential to exasperate back pain (and joint pain) especially for those with conditions such as osteoporosis and osteoarthritis. While there is minimal evidence to support the connection between weather and back pain, there are several reasons why your pain may be affected by the season.

  1. Vasoconstriction: When exposed to cold temperatures, the blood vessels in your extremities narrow to deliver extra blood to more vital areas such as your brain, heart, lungs and bowels–a process called vasoconstriction. This results in the tightening of your muscles, tendons and ligaments, which are all vital to supporting your spine. As these become stiff, it places extra strain on the back that may result in pain or discomfort.
  2. Barometric Pressure: There have been no scientific studies to prove a connection, but the anecdotal experience is far too widespread to ignore it. The most popular hypothesis regarding barometric pressure and back pain is that when the barometric pressure drops prior to a storm or when there is a drastic change in temperature, there is less gravity to prevent further swelling in joints. When your joints are already inflamed from an existing condition, previous surgery or injury, the swelling is compounded and results in increased pain.
  3. Lack of physical activity: Colder weather and shorter days may deter even those with the best intentions from getting enough physical activity on a regular basis. It may seem counterproductive, but outdoor activity and exercise actually help joint and back pain. Your muscles need continued exercise in order to fulfill their vital role of supporting the spine. Without it, you become more susceptible to injury.
  4. Abnormal physical activity: In the winter, you may find yourself doing back-intensive activities that you otherwise don’t perform or participate in during other times of the year such as raking leaves, chopping wood or learning to ski on vacation. When your back isn’t conditioned or strong enough to handle these activities, your risk of experiencing back pain increases.
  5. Seasonal Depression: Whether you experience the winter blues or suffer from seasonal affective disorder, winter weather and less sunlight can take their toll both mentally and physically. Seasonal depression can cause back pain, fatigue, increased perception of pain and decreased interest in daily physical activity.

Don’t let back pain force you into hibernation this winter. To help you stay active during the cooler months of the year, dress in layers to help keep your muscles warm especially when you’re outside. Activities you can do any time of year that are great for back health include swimming at an indoor heated pool, indoor aerobic exercise and walking. Just make sure you wear proper footwear to reduce your risk of slips and falls that can result in a herniated disc or fractured vertebrae.

Contact Paris Orthopedics

If your joint or back pain becomes more than you can manage on your own, call (903) 737-0000 to schedule an appointment with Paris Orthopedic. Our team of experts offers comprehensive orthopedic and musculoskeletal services for patients throughout Northeast Texas and Southeast Oklahoma.

Bone Health

6 Signs That You May Have Osteoporosis

According to the National Osteoporosis Foundation, approximately 10 million Americans have osteoporosis and another 44 million have low bone density, placing them at increased risk.

Often referred to as a “silent disease,” osteoporosis is a bone disease that makes a person’s bones weak and more likely to break. But, if you can’t feel your bones getting weaker, how are you supposed to know if you have osteoporosis before you have a fracture? Here are six warning signs to look out for:

  1. Receding gums: Like many other health problems, your dentist may be the first to notice early signs of osteoporosis so it’s important not to skip your regular teeth cleanings. If he or she notices receding gums, they can screen for bone loss in the jaw.
  2. Weakened grip strength: Women are more likely to develop osteoporosis than men due to having smaller, thinner bones and the decrease of estrogen at the onset of menopause. Studies of postmenopausal women and their overall bone mineral density revealed that weaker handgrip strength can be an indicator of lower bone density. Those with stronger grip strength were also less likely to fall and get injured.
  3. Weak, brittle fingernails: Nail strength can be a good indicator of bone health. However, weak and brittle fingernails don’t always mean there is a problem. It could just be the result of swimming frequently, gardening or participate in other activities that may affect your nails.
  4. Loss of height: The most notable symptom of osteoporosis is the loss of height due to compression fractures in the spine. Unfortunately, by the time you notice this symptom your bones have already significantly deteriorated and is considered later-stage osteoporosis.
  5. Back or neck pain: There are many causes of back or neck pain, but regardless of the reason it can significantly impede your everyday activities. Compression fractures of the spine caused by osteoporosis may also cause pinched nerves that radiate out from the spinal cord. You may experience mild tenderness or debilitating pain.
  6. Stooped posture: Compression fractures may also cause slight curving of the upper back, or stooped posture. The medical term for this is kyphosis, but you might commonly hear it referred to as a widow’s hump.

Contact Paris Orthopedics

Osteoporosis can be prevented by building strong bones during childhood and adolescence. If you are experiencing any of the above symptoms or fear you may be at risk, the team of medical professionals at Paris Orthopedics and Sports Medicine can help.

Our experts are committed to the diagnosis, treatment, and education for the primary and secondary prevention of osteoporosis. Schedule an appointment with the Paris Orthopedic Bone Health Clinic today.

Joint Replacement

Is Joint Replacement Surgery Right for You?

Joint replacement surgery is often recommended for patients who are unable to perform everyday tasks, such as sleeping, without difficulty and pain. State-of-the-art technology has made joint replacement surgery more successful, resulting in increased popularity among both physicians and patients.

According to a study published in the Journal of Bone and Joint Surgery in 2014, the number of total knee replacements more than tripled and the number of total hip replacements more than doubled between 1993 and 2009. Despite booming popularity, these procedures are still considered major surgery and the decision should not be taken lightly. Here are 8 questions to ask yourself to help determine if joint replacement surgery is right for you:

  1. Have I tried all recommended non-surgical treatment methods? Joint replacement surgery should only be pursued when non-surgical treatment options have been exhausted. These may include topical or oral medications, injections, holistic remedies, exercise, physical therapy, occupational therapy, or mobility assistive devices like a cane or walker.
  2. Have I made all the recommended lifestyle changes? To achieve the full benefits of any treatment method including surgery, your doctor may advise you to make lifestyle changes. You may need to lose weight, stop smoking, or make adjustments to your activity level.
  3. Can I live with the pain I’m experiencing now? If the level of pain you are experiencing is negatively affecting your daily life, or if the side effects from pain medication are harmful to your health, surgery may be the best option.
  4. Has the pain gotten worse over time? If you’re experiencing high levels of pain, pain that has grown worse over time; or pain regardless of if you are moving or resting, joint replacement surgery may provide relief.
  5. Is minimally-invasive joint replacement surgery an option? Minimally-invasive joint replacement involves joint realignment, ligament reconstruction, and arthroscopy–all of which are performed through tiny incisions. This option is an outpatient procedure with a quicker, easier recovery.
  6. Am I in otherwise good health? Beyond the joint pain, it is important to be in good overall health prior to undergoing joint replacement surgery. Your physician will conduct an evaluation to determine if you are healthy enough to withstand the anesthesia and rehabilitation process.
  7. Am I dedicated to the recovery process? Joint replacement surgery isn’t an instant solution–it’s a process. It’s important that you are committed to post-surgery rehabilitation in order to regain muscle strength, range of motion and good mobility. Doing too much too soon or not moving enough after surgery can both be detrimental to your surgical results.
  8. What is my insurance coverage? There is more to a joint replacement procedure than the surgery itself. You will also need rehabilitation, and may even require in-home care for a short period following. Know what your insurance covers and make sure you are able to cover any out-of-pocket expenses.

Are you experiencing chronic or severe joint pain? Paris Orthopedics and Sports Medicine has six expert physicians that can help you determine if joint replacement surgery is right for you. Call 903.737.0000 to schedule an appointment today, or request an appointment online.

Sports Medicine

How to Prevent High School Sport Injuries with Good Nutrition

Now that it’s time for your high schooler to get back to sports, it’s important to educate yourself on how they can prevent high school sport injuries. One of the best ways to keep your teen healthy and injury-free is to promote good nutrition. Here are several tips that are essential for injury prevention and improved performance:

Stay Hydrated

Your teen should get into the habit of drinking plenty of water throughout the school day. This way, they are hydrated and ready to go when it’s time for practice or a competitive game. Staying hydrated will reduce their risk of headaches, fatigue, mental confusion, heat illness, and injury.

Eat Omega-3 Fatty Acids

Omega-3 fatty acids, which can be found in fish such as salmon, sardines, herring, and mackerel are vital for your high school athlete. While they are known to keep the heart in good shape, research has proven that omega-3s may also protect against concussions and other serious head and brain injuries.

Opt for a Pre-Game Snack

Before any practice or game, encourage your teen to eat a pre-game snack. Some examples of excellent pre-game snacks which are portable and okay to keep in a backpack or locker include homemade trail mix, fruit, pretzels, and granola bars. Pre-game snacks can provide energy for your teen’s working muscles and reduce their risk of high school sport injuries as a result.

Eat Immediately After a Game

Eating after a practice or game is just as important as eating before. A grilled chicken sandwich on whole wheat bread, salmon with steamed veggies, or an egg sandwich with a bowl of fruit are all great options. Proper post-game nutrition can help your teen’s body recover and prepare for the next time they play.

Avoid Fast Food

It may be tempting for your teen to stop into a local fast food joint after a game. While this is convenient, it can be very detrimental to their health. Regular fast food consumption may lead to unhealthy weight gain, weak bones and muscles, heart problems, diabetes, and the increased risk of high school sport injuries.

Choose Foods & Beverages with Vitamin D

Vitamin D can improve bone health as well as mood and cognition. Your high schooler should try to get 400 to 800 units of vitamin D each day. Foods such as cheese, eggs, milk, almonds, and tofu all contain vitamin D.

Contact Paris Orthopedics

Despite your teen’s efforts to eat healthy, they may experience an injury while playing a high school sport. If this occurs, contact us right away to schedule an appointment with one of our orthopedic specialists.