Duke Sports Medicine Offers Free Spring Sports Physicals
Plus tips on how to avoid being sidelined in rehab
Photo courtesy of Rocketclips, Inc./Shutterstock.com
If your son or daughter is an athlete, you know that a yearly physical is required by most schools for participation in sports. Here are two opportunities coming your way in February.
Duke Sports Medicine will offer school sports physicals to student-athletes in sixth through 12th grade. Student-athletes should arrive with the medical history portion of the physical form completed and signed by a parent/guardian. Forms can be downloaded or obtained from your student’s high school athletic trainer. A parent/guardian signature is required.
Choose from the following dates and locations. No appointment is needed.
- Monday, Feb. 4, 3-5 p.m.
Duke Orthopaedics Heritage
3000 Rogers Rd., 3rd Floor
Wake Forest, NC 27587
- Thursday, Feb. 7, 3-5 p.m.
Duke Orthopaedics of Knightdale
162 Legacy Oaks Dr., 2nd Floor
Knightdale, NC 27545
How to Avoid Being Sidelined in Rehab
While kids and families get ready to welcome spring, here are some sports-specific tips for prepping to plan and work toward the next achievement. If you ask the most successful athletes what their secret is, it is remaining injury-free.
Start Healthy to Stay Healthy
- Warm up. For any sport it’s best to warm up for 10-15 minutes before pushing the pace. This allows the muscle fibers to loosen and expand for a smoother, faster stride.
- Cross train. In the early stages of your training, don’t be afraid to incorporate other endurance activities such a swimming, cycling or rowing as your body’s fitness improves.
- Use your strength. Weight sessions of 30-45 minutes, two to three times per week focused on core and major muscle groups in the legs and arms can prevent overuse injuries, such as stress fractures and tendonitis.
- Accountability. Keep track of your workouts so you know when to cross train, slow down or take a day off. It will also help you look back to understand your progress to your goal.
- Track and Field. Start low and go slow. Follow the “10 percent rule” of time or mileage increase per week and stick to it.
- Soccer. Avoid injuring your anterior cruciate ligament. The "11+" exercises and drills help strengthen the major muscle groups of your legs to prevent an ACL tear.
- Baseball and Softball. Rest for resilience. Resiliency is the key to great training. Studies have shown the best recovery occurs when you get seven to eight hours of sleep per night and provide your throwing arm adequate recovery between practice sessions.