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Performance Health TV

Is Strength Training Safe for Youth Athletes?

Many parents, grandparents, coaches, and medical professionals are conflicted and skeptical about strength training for the adolescents and youth athletes. Many questions are asked including,

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Many parents, grandparents, coaches, and medical professionals are conflicted and skeptical about strength training for the adolescents and youth athletes. Many questions are asked including, “Is strength training safe for my child? Will large amounts of training stunt their growth? Does weight-training cause growth plate injuries?”

These are all very valid questions to ask and there are many other valid concerns when it comes to a strength training program for your child. Medical professionals have often said for years that you don’t want to do weight training in your youth or heavy amounts of exercise because it will lead to growth plate and soft tissue injuries.

Fortunately, this is a widely researched topic – especially over the past 15-20 years. All of this research has shown that strength training is a safe and effective intervention for adolescence and youth athletes!

Research on Safety

There is no evidence that shows that growth plate injuries are an issue with adolescents performing strength training programs. Two medical doctors from Johns Hopkins University say that “A well-designed strength training program following the recommended loads, sets, and repetitions appropriate for the young athlete’s age and body habitus should not excessively stress growth plates. Sports such as gymnastics and baseball, which involve repetitive impact and torque, provide a greater risk of epiphyseal (growth plate) injury.” (1)

There are certain case studies showing incidences where lifting weights caused growth plate injuries in kids, these certain cases have shown that the kids were typically not supervised by a professional, lifting an inappropriate amount of weight, using improper technique, and often times these injuries occurred with horseplay. The research shows the same things for soft-tissue injuries to the muscles and ligaments. (1)

Research is adamant that many repetitive movements during youth sports are far more stressful on the body than strength training and that there is “no direct correlation between strength training and incidence or severity of injuries in young athletes.” (1)

Strength Training Decreases Injury Risk in Youth Athletes

Not only is strength training completely safe to perform and actually helps decrease your risk of injury during sports and other activities. Under the guidance of a knowledgeable certified professional, strength training and focus on certain muscle groups and joints that are under a lot of stress in certain sports. By doing certain exercises around these more vulnerable areas, your child will increase strength and mobility which can help prevent against future injury. This is called prehabilitation or prehab. (1)

Strength training helps build stronger muscles and we know that stronger muscles are less likely to have aches and pains. It also helps build stronger bones that have more bone density, which helps prevent against fractures and possibly even conditions like osteoporosis later in life.

Strength training can also help prevent against specific sports injuries as well. It says been shown to reduce overhead injuries which would be important for baseball and basketball players along with swimmers. It has also been proven to reduce lower extremity injuries in football players! (1)

Let’s take one of the most devastating sports injuries, the ACL rupture, for example. A strength training program alone has been found to decrease the risk of ACL injuries. Plyometric exercises I’ve been found to be especially important in reducing ACL risk and adolescent female athletes. (1)

Strength training exercises help prevent against ACL injuries because it helps correct faulty movement patterns and any weak muscles around the hips and core which are all modifiable risk factors for ACL sports injuries.

Staying consistent with your strength training program is very important. Those that consistently attend their strength training sessions reduced their chances of an ACL injury by 82% whereas those that were only moderately consistent with attending their strength training sessions only reduce their chances by 44%. That shows you how effective strength training can be when athletes are only moderately compliant and you still reduce ACL injury risk by 44%, but consistency can give you even better results. (2)

Additional Tips For Safely Utilizing Strength Training

Now that you know the research shows that strength training is safe, there are certain things that you can do as a parent or coach to make sure your child is in good hands with their strength training program.

  1. Do not let your child begin strength training until they are able to understand and follow directions. This is typically between the ages of six and nine years old.
  2. Always promote healthy lifestyle habits, but especially when you start strength training. For your muscles and joints to recover and for you to reap the optimal benefits of strength training, encourage your child to get at least eight hours of sleep a night and to eat plenty of fruits and vegetables along with good sources of protein.
  3. Most importantly, find a certified professional who has experience training youth athletes. This professional will provide supervision, technique advice, and will monitor repetitions and appropriate resistance to keep injury risk low.
3 days ago
View on Instagram |
1/9
✂️We had our official grand opening & ribbon-cutting yesterday through @stjohnscountychamber!

Thank you so much to everyone who was in attendance and those who could not attend but still sent us their support! 

We were blown away by your encouragement & enthusiasm for what we are trying to do in St. Johns & we are very grateful to have built relationships with so many wonderful people in the area in such a short amount of time! 

It was a great day & we are humbled to say that we had over 40 people come out to support us! This only further solidified our calling to be a blessing in this community!

We are not just another new chiropractor in town. We seek to stand out in the St. Johns community as your trusted resource for all things health, exercise, nutrition, and building healthier lifestyles. 

💪We seek to helps those in our community perform their best at whatever fulfills them in life. We do this by getting you out of pain in a timely manner & then taking the time help you gain the mobility & strength that you need to stay pain free!

🍎We also seek to help others live even healthier lives through nutritional/lifestyle services in form of ordering & reading bloodwork, diet planning, & stress management. 

🏃🏻‍♀️We also have personal training & group training sessions whether you simply want to get back in shape or if you are a youngster trying to improve your athleticism & reduce injury risk!

Our goal is to help those in the St. Johns area reach their goals!
✂️We had our official grand opening & ribbon-cutting yesterday through @stjohnscountychamber!

Thank you so much to everyone who was in attendance and those who could not attend but still sent us their support! 

We were blown away by your encouragement & enthusiasm for what we are trying to do in St. Johns & we are very grateful to have built relationships with so many wonderful people in the area in such a short amount of time! 

It was a great day & we are humbled to say that we had over 40 people come out to support us! This only further solidified our calling to be a blessing in this community!

We are not just another new chiropractor in town. We seek to stand out in the St. Johns community as your trusted resource for all things health, exercise, nutrition, and building healthier lifestyles. 

💪We seek to helps those in our community perform their best at whatever fulfills them in life. We do this by getting you out of pain in a timely manner & then taking the time help you gain the mobility & strength that you need to stay pain free!

🍎We also seek to help others live even healthier lives through nutritional/lifestyle services in form of ordering & reading bloodwork, diet planning, & stress management. 

🏃🏻‍♀️We also have personal training & group training sessions whether you simply want to get back in shape or if you are a youngster trying to improve your athleticism & reduce injury risk!

Our goal is to help those in the St. Johns area reach their goals!
✂️We had our official grand opening & ribbon-cutting yesterday through @stjohnscountychamber!

Thank you so much to everyone who was in attendance and those who could not attend but still sent us their support! 

We were blown away by your encouragement & enthusiasm for what we are trying to do in St. Johns & we are very grateful to have built relationships with so many wonderful people in the area in such a short amount of time! 

It was a great day & we are humbled to say that we had over 40 people come out to support us! This only further solidified our calling to be a blessing in this community!

We are not just another new chiropractor in town. We seek to stand out in the St. Johns community as your trusted resource for all things health, exercise, nutrition, and building healthier lifestyles. 

💪We seek to helps those in our community perform their best at whatever fulfills them in life. We do this by getting you out of pain in a timely manner & then taking the time help you gain the mobility & strength that you need to stay pain free!

🍎We also seek to help others live even healthier lives through nutritional/lifestyle services in form of ordering & reading bloodwork, diet planning, & stress management. 

🏃🏻‍♀️We also have personal training & group training sessions whether you simply want to get back in shape or if you are a youngster trying to improve your athleticism & reduce injury risk!

Our goal is to help those in the St. Johns area reach their goals!

Many parents, grandparents, coaches, and medical professionals are conflicted and skeptical about strength training for the adolescents and youth athletes. Many questions are asked including, “Is strength training safe for my child? Will large amounts of training stunt their growth? Does weight-training cause growth plate injuries?”

These are all very valid questions to ask and there are many other valid concerns when it comes to a strength training program for your child. Medical professionals have often said for years that you don’t want to do weight training in your youth or heavy amounts of exercise because it will lead to growth plate and soft tissue injuries.

Fortunately, this is a widely researched topic – especially over the past 15-20 years. All of this research has shown that strength training is a safe and effective intervention for adolescence and youth athletes!

Research on Safety

There is no evidence that shows that growth plate injuries are an issue with adolescents performing strength training programs. Two medical doctors from Johns Hopkins University say that “A well-designed strength training program following the recommended loads, sets, and repetitions appropriate for the young athlete’s age and body habitus should not excessively stress growth plates. Sports such as gymnastics and baseball, which involve repetitive impact and torque, provide a greater risk of epiphyseal (growth plate) injury.” (1)

There are certain case studies showing incidences where lifting weights caused growth plate injuries in kids, these certain cases have shown that the kids were typically not supervised by a professional, lifting an inappropriate amount of weight, using improper technique, and often times these injuries occurred with horseplay. The research shows the same things for soft-tissue injuries to the muscles and ligaments. (1)

Research is adamant that many repetitive movements during youth sports are far more stressful on the body than strength training and that there is “no direct correlation between strength training and incidence or severity of injuries in young athletes.” (1)

Strength Training Decreases Injury Risk in Youth Athletes

Not only is strength training completely safe to perform and actually helps decrease your risk of injury during sports and other activities. Under the guidance of a knowledgeable certified professional, strength training and focus on certain muscle groups and joints that are under a lot of stress in certain sports. By doing certain exercises around these more vulnerable areas, your child will increase strength and mobility which can help prevent against future injury. This is called prehabilitation or prehab. (1)

Strength training helps build stronger muscles and we know that stronger muscles are less likely to have aches and pains. It also helps build stronger bones that have more bone density, which helps prevent against fractures and possibly even conditions like osteoporosis later in life.

Strength training can also help prevent against specific sports injuries as well. It says been shown to reduce overhead injuries which would be important for baseball and basketball players along with swimmers. It has also been proven to reduce lower extremity injuries in football players! (1)

Let’s take one of the most devastating sports injuries, the ACL rupture, for example. A strength training program alone has been found to decrease the risk of ACL injuries. Plyometric exercises I’ve been found to be especially important in reducing ACL risk and adolescent female athletes. (1)

Strength training exercises help prevent against ACL injuries because it helps correct faulty movement patterns and any weak muscles around the hips and core which are all modifiable risk factors for ACL sports injuries.

Staying consistent with your strength training program is very important. Those that consistently attend their strength training sessions reduced their chances of an ACL injury by 82% whereas those that were only moderately consistent with attending their strength training sessions only reduce their chances by 44%. That shows you how effective strength training can be when athletes are only moderately compliant and you still reduce ACL injury risk by 44%, but consistency can give you even better results. (2)

Additional Tips For Safely Utilizing Strength Training

Now that you know the research shows that strength training is safe, there are certain things that you can do as a parent or coach to make sure your child is in good hands with their strength training program.

  1. Do not let your child begin strength training until they are able to understand and follow directions. This is typically between the ages of six and nine years old.
  2. Always promote healthy lifestyle habits, but especially when you start strength training. For your muscles and joints to recover and for you to reap the optimal benefits of strength training, encourage your child to get at least eight hours of sleep a night and to eat plenty of fruits and vegetables along with good sources of protein.
  3. Most importantly, find a certified professional who has experience training youth athletes. This professional will provide supervision, technique advice, and will monitor repetitions and appropriate resistance to keep injury risk low.
1 week ago
View on Instagram |
2/9
✂️ Come join us in 2 days for our Ribbon Cutting / Grand Opening!

🛋 After some extended wait times, we are finally fully furnished and excited to show off our brand new office!

🧃 After the ribbon cutting, those in attendance are welcome to come inside for a tour of our office and for refreshments! 

🎟 Bring your business card to enter our raffle!

More information can be found on the Chamber of Commerce website. Please let us know if you have any questions!

We hope to see you there!

Many parents, grandparents, coaches, and medical professionals are conflicted and skeptical about strength training for the adolescents and youth athletes. Many questions are asked including, “Is strength training safe for my child? Will large amounts of training stunt their growth? Does weight-training cause growth plate injuries?”

These are all very valid questions to ask and there are many other valid concerns when it comes to a strength training program for your child. Medical professionals have often said for years that you don’t want to do weight training in your youth or heavy amounts of exercise because it will lead to growth plate and soft tissue injuries.

Fortunately, this is a widely researched topic – especially over the past 15-20 years. All of this research has shown that strength training is a safe and effective intervention for adolescence and youth athletes!

Research on Safety

There is no evidence that shows that growth plate injuries are an issue with adolescents performing strength training programs. Two medical doctors from Johns Hopkins University say that “A well-designed strength training program following the recommended loads, sets, and repetitions appropriate for the young athlete’s age and body habitus should not excessively stress growth plates. Sports such as gymnastics and baseball, which involve repetitive impact and torque, provide a greater risk of epiphyseal (growth plate) injury.” (1)

There are certain case studies showing incidences where lifting weights caused growth plate injuries in kids, these certain cases have shown that the kids were typically not supervised by a professional, lifting an inappropriate amount of weight, using improper technique, and often times these injuries occurred with horseplay. The research shows the same things for soft-tissue injuries to the muscles and ligaments. (1)

Research is adamant that many repetitive movements during youth sports are far more stressful on the body than strength training and that there is “no direct correlation between strength training and incidence or severity of injuries in young athletes.” (1)

Strength Training Decreases Injury Risk in Youth Athletes

Not only is strength training completely safe to perform and actually helps decrease your risk of injury during sports and other activities. Under the guidance of a knowledgeable certified professional, strength training and focus on certain muscle groups and joints that are under a lot of stress in certain sports. By doing certain exercises around these more vulnerable areas, your child will increase strength and mobility which can help prevent against future injury. This is called prehabilitation or prehab. (1)

Strength training helps build stronger muscles and we know that stronger muscles are less likely to have aches and pains. It also helps build stronger bones that have more bone density, which helps prevent against fractures and possibly even conditions like osteoporosis later in life.

Strength training can also help prevent against specific sports injuries as well. It says been shown to reduce overhead injuries which would be important for baseball and basketball players along with swimmers. It has also been proven to reduce lower extremity injuries in football players! (1)

Let’s take one of the most devastating sports injuries, the ACL rupture, for example. A strength training program alone has been found to decrease the risk of ACL injuries. Plyometric exercises I’ve been found to be especially important in reducing ACL risk and adolescent female athletes. (1)

Strength training exercises help prevent against ACL injuries because it helps correct faulty movement patterns and any weak muscles around the hips and core which are all modifiable risk factors for ACL sports injuries.

Staying consistent with your strength training program is very important. Those that consistently attend their strength training sessions reduced their chances of an ACL injury by 82% whereas those that were only moderately consistent with attending their strength training sessions only reduce their chances by 44%. That shows you how effective strength training can be when athletes are only moderately compliant and you still reduce ACL injury risk by 44%, but consistency can give you even better results. (2)

Additional Tips For Safely Utilizing Strength Training

Now that you know the research shows that strength training is safe, there are certain things that you can do as a parent or coach to make sure your child is in good hands with their strength training program.

  1. Do not let your child begin strength training until they are able to understand and follow directions. This is typically between the ages of six and nine years old.
  2. Always promote healthy lifestyle habits, but especially when you start strength training. For your muscles and joints to recover and for you to reap the optimal benefits of strength training, encourage your child to get at least eight hours of sleep a night and to eat plenty of fruits and vegetables along with good sources of protein.
  3. Most importantly, find a certified professional who has experience training youth athletes. This professional will provide supervision, technique advice, and will monitor repetitions and appropriate resistance to keep injury risk low.
1 week ago
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3/9
Chiropractors have a very broad and dynamic scope of practice! 

Because of this, there are many ways that a chiropractor can benefit your health & help you achieve your health goals! 

1️⃣ A good chiropractor can give you an accurate diagnosis as to what is causing your pain and why you are having pain. This is done by listening to you and performing a thorough evaluation. Since chiropractors are able to provide you a diagnosis, you do not have to get a referral to see a chiropractor!

2️⃣ Chiropractors have the knowledge, training, and skills to effectively manage your pain. This is done through manual techniques & exercise rehabilitation!

3️⃣ After getting you out of pain, chiropractors then can provide further therapy to restore any mobility or strength limitations you may have. This is done to fix actual the cause of the pain, correct any compensation patterns, and keep you out of pain!

4️⃣ Chiropractors can help you achieve your exercise and athletic goals through a detailed evaluation. This can identify any mobility, strength, nutritional, or lifestyle deficits that need to be corrected in order to maximize your physical performance!

5️⃣ The overall goal of a good chiropractor is to get those in their  community to live healthier lifestyles! This is done by evaluating habits related to sleep, exercise, nutrition, stress management, and more!

📱Call our office at 904-217-7078 to see how we can help you achieve your health goals! 📈

Many parents, grandparents, coaches, and medical professionals are conflicted and skeptical about strength training for the adolescents and youth athletes. Many questions are asked including, “Is strength training safe for my child? Will large amounts of training stunt their growth? Does weight-training cause growth plate injuries?”

These are all very valid questions to ask and there are many other valid concerns when it comes to a strength training program for your child. Medical professionals have often said for years that you don’t want to do weight training in your youth or heavy amounts of exercise because it will lead to growth plate and soft tissue injuries.

Fortunately, this is a widely researched topic – especially over the past 15-20 years. All of this research has shown that strength training is a safe and effective intervention for adolescence and youth athletes!

Research on Safety

There is no evidence that shows that growth plate injuries are an issue with adolescents performing strength training programs. Two medical doctors from Johns Hopkins University say that “A well-designed strength training program following the recommended loads, sets, and repetitions appropriate for the young athlete’s age and body habitus should not excessively stress growth plates. Sports such as gymnastics and baseball, which involve repetitive impact and torque, provide a greater risk of epiphyseal (growth plate) injury.” (1)

There are certain case studies showing incidences where lifting weights caused growth plate injuries in kids, these certain cases have shown that the kids were typically not supervised by a professional, lifting an inappropriate amount of weight, using improper technique, and often times these injuries occurred with horseplay. The research shows the same things for soft-tissue injuries to the muscles and ligaments. (1)

Research is adamant that many repetitive movements during youth sports are far more stressful on the body than strength training and that there is “no direct correlation between strength training and incidence or severity of injuries in young athletes.” (1)

Strength Training Decreases Injury Risk in Youth Athletes

Not only is strength training completely safe to perform and actually helps decrease your risk of injury during sports and other activities. Under the guidance of a knowledgeable certified professional, strength training and focus on certain muscle groups and joints that are under a lot of stress in certain sports. By doing certain exercises around these more vulnerable areas, your child will increase strength and mobility which can help prevent against future injury. This is called prehabilitation or prehab. (1)

Strength training helps build stronger muscles and we know that stronger muscles are less likely to have aches and pains. It also helps build stronger bones that have more bone density, which helps prevent against fractures and possibly even conditions like osteoporosis later in life.

Strength training can also help prevent against specific sports injuries as well. It says been shown to reduce overhead injuries which would be important for baseball and basketball players along with swimmers. It has also been proven to reduce lower extremity injuries in football players! (1)

Let’s take one of the most devastating sports injuries, the ACL rupture, for example. A strength training program alone has been found to decrease the risk of ACL injuries. Plyometric exercises I’ve been found to be especially important in reducing ACL risk and adolescent female athletes. (1)

Strength training exercises help prevent against ACL injuries because it helps correct faulty movement patterns and any weak muscles around the hips and core which are all modifiable risk factors for ACL sports injuries.

Staying consistent with your strength training program is very important. Those that consistently attend their strength training sessions reduced their chances of an ACL injury by 82% whereas those that were only moderately consistent with attending their strength training sessions only reduce their chances by 44%. That shows you how effective strength training can be when athletes are only moderately compliant and you still reduce ACL injury risk by 44%, but consistency can give you even better results. (2)

Additional Tips For Safely Utilizing Strength Training

Now that you know the research shows that strength training is safe, there are certain things that you can do as a parent or coach to make sure your child is in good hands with their strength training program.

  1. Do not let your child begin strength training until they are able to understand and follow directions. This is typically between the ages of six and nine years old.
  2. Always promote healthy lifestyle habits, but especially when you start strength training. For your muscles and joints to recover and for you to reap the optimal benefits of strength training, encourage your child to get at least eight hours of sleep a night and to eat plenty of fruits and vegetables along with good sources of protein.
  3. Most importantly, find a certified professional who has experience training youth athletes. This professional will provide supervision, technique advice, and will monitor repetitions and appropriate resistance to keep injury risk low.
3 weeks ago
View on Instagram |
4/9
We are grateful and humbled when our patients leave us such kind words like this through a Google review!

In this case, our patient had neck pain and pain shooting into his arm and fingers. 

After getting him out of pain as quickly as possible, we were able to get him back to his goals of sitting at his desk without neck pain and lifting weights pain-free!

Many parents, grandparents, coaches, and medical professionals are conflicted and skeptical about strength training for the adolescents and youth athletes. Many questions are asked including, “Is strength training safe for my child? Will large amounts of training stunt their growth? Does weight-training cause growth plate injuries?”

These are all very valid questions to ask and there are many other valid concerns when it comes to a strength training program for your child. Medical professionals have often said for years that you don’t want to do weight training in your youth or heavy amounts of exercise because it will lead to growth plate and soft tissue injuries.

Fortunately, this is a widely researched topic – especially over the past 15-20 years. All of this research has shown that strength training is a safe and effective intervention for adolescence and youth athletes!

Research on Safety

There is no evidence that shows that growth plate injuries are an issue with adolescents performing strength training programs. Two medical doctors from Johns Hopkins University say that “A well-designed strength training program following the recommended loads, sets, and repetitions appropriate for the young athlete’s age and body habitus should not excessively stress growth plates. Sports such as gymnastics and baseball, which involve repetitive impact and torque, provide a greater risk of epiphyseal (growth plate) injury.” (1)

There are certain case studies showing incidences where lifting weights caused growth plate injuries in kids, these certain cases have shown that the kids were typically not supervised by a professional, lifting an inappropriate amount of weight, using improper technique, and often times these injuries occurred with horseplay. The research shows the same things for soft-tissue injuries to the muscles and ligaments. (1)

Research is adamant that many repetitive movements during youth sports are far more stressful on the body than strength training and that there is “no direct correlation between strength training and incidence or severity of injuries in young athletes.” (1)

Strength Training Decreases Injury Risk in Youth Athletes

Not only is strength training completely safe to perform and actually helps decrease your risk of injury during sports and other activities. Under the guidance of a knowledgeable certified professional, strength training and focus on certain muscle groups and joints that are under a lot of stress in certain sports. By doing certain exercises around these more vulnerable areas, your child will increase strength and mobility which can help prevent against future injury. This is called prehabilitation or prehab. (1)

Strength training helps build stronger muscles and we know that stronger muscles are less likely to have aches and pains. It also helps build stronger bones that have more bone density, which helps prevent against fractures and possibly even conditions like osteoporosis later in life.

Strength training can also help prevent against specific sports injuries as well. It says been shown to reduce overhead injuries which would be important for baseball and basketball players along with swimmers. It has also been proven to reduce lower extremity injuries in football players! (1)

Let’s take one of the most devastating sports injuries, the ACL rupture, for example. A strength training program alone has been found to decrease the risk of ACL injuries. Plyometric exercises I’ve been found to be especially important in reducing ACL risk and adolescent female athletes. (1)

Strength training exercises help prevent against ACL injuries because it helps correct faulty movement patterns and any weak muscles around the hips and core which are all modifiable risk factors for ACL sports injuries.

Staying consistent with your strength training program is very important. Those that consistently attend their strength training sessions reduced their chances of an ACL injury by 82% whereas those that were only moderately consistent with attending their strength training sessions only reduce their chances by 44%. That shows you how effective strength training can be when athletes are only moderately compliant and you still reduce ACL injury risk by 44%, but consistency can give you even better results. (2)

Additional Tips For Safely Utilizing Strength Training

Now that you know the research shows that strength training is safe, there are certain things that you can do as a parent or coach to make sure your child is in good hands with their strength training program.

  1. Do not let your child begin strength training until they are able to understand and follow directions. This is typically between the ages of six and nine years old.
  2. Always promote healthy lifestyle habits, but especially when you start strength training. For your muscles and joints to recover and for you to reap the optimal benefits of strength training, encourage your child to get at least eight hours of sleep a night and to eat plenty of fruits and vegetables along with good sources of protein.
  3. Most importantly, find a certified professional who has experience training youth athletes. This professional will provide supervision, technique advice, and will monitor repetitions and appropriate resistance to keep injury risk low.
3 weeks ago
View on Instagram |
5/9
✂️Come join us in a few weeks for our ribbon cutting with the St. Johns County Chamber of Commerce!

🧃After the ribbon cutting, those in attendance are welcome to come inside for an office tour and for refreshments! 

More information can be found on the Chamber of Commerce website.

We hope to see you there!

Many parents, grandparents, coaches, and medical professionals are conflicted and skeptical about strength training for the adolescents and youth athletes. Many questions are asked including, “Is strength training safe for my child? Will large amounts of training stunt their growth? Does weight-training cause growth plate injuries?”

These are all very valid questions to ask and there are many other valid concerns when it comes to a strength training program for your child. Medical professionals have often said for years that you don’t want to do weight training in your youth or heavy amounts of exercise because it will lead to growth plate and soft tissue injuries.

Fortunately, this is a widely researched topic – especially over the past 15-20 years. All of this research has shown that strength training is a safe and effective intervention for adolescence and youth athletes!

Research on Safety

There is no evidence that shows that growth plate injuries are an issue with adolescents performing strength training programs. Two medical doctors from Johns Hopkins University say that “A well-designed strength training program following the recommended loads, sets, and repetitions appropriate for the young athlete’s age and body habitus should not excessively stress growth plates. Sports such as gymnastics and baseball, which involve repetitive impact and torque, provide a greater risk of epiphyseal (growth plate) injury.” (1)

There are certain case studies showing incidences where lifting weights caused growth plate injuries in kids, these certain cases have shown that the kids were typically not supervised by a professional, lifting an inappropriate amount of weight, using improper technique, and often times these injuries occurred with horseplay. The research shows the same things for soft-tissue injuries to the muscles and ligaments. (1)

Research is adamant that many repetitive movements during youth sports are far more stressful on the body than strength training and that there is “no direct correlation between strength training and incidence or severity of injuries in young athletes.” (1)

Strength Training Decreases Injury Risk in Youth Athletes

Not only is strength training completely safe to perform and actually helps decrease your risk of injury during sports and other activities. Under the guidance of a knowledgeable certified professional, strength training and focus on certain muscle groups and joints that are under a lot of stress in certain sports. By doing certain exercises around these more vulnerable areas, your child will increase strength and mobility which can help prevent against future injury. This is called prehabilitation or prehab. (1)

Strength training helps build stronger muscles and we know that stronger muscles are less likely to have aches and pains. It also helps build stronger bones that have more bone density, which helps prevent against fractures and possibly even conditions like osteoporosis later in life.

Strength training can also help prevent against specific sports injuries as well. It says been shown to reduce overhead injuries which would be important for baseball and basketball players along with swimmers. It has also been proven to reduce lower extremity injuries in football players! (1)

Let’s take one of the most devastating sports injuries, the ACL rupture, for example. A strength training program alone has been found to decrease the risk of ACL injuries. Plyometric exercises I’ve been found to be especially important in reducing ACL risk and adolescent female athletes. (1)

Strength training exercises help prevent against ACL injuries because it helps correct faulty movement patterns and any weak muscles around the hips and core which are all modifiable risk factors for ACL sports injuries.

Staying consistent with your strength training program is very important. Those that consistently attend their strength training sessions reduced their chances of an ACL injury by 82% whereas those that were only moderately consistent with attending their strength training sessions only reduce their chances by 44%. That shows you how effective strength training can be when athletes are only moderately compliant and you still reduce ACL injury risk by 44%, but consistency can give you even better results. (2)

Additional Tips For Safely Utilizing Strength Training

Now that you know the research shows that strength training is safe, there are certain things that you can do as a parent or coach to make sure your child is in good hands with their strength training program.

  1. Do not let your child begin strength training until they are able to understand and follow directions. This is typically between the ages of six and nine years old.
  2. Always promote healthy lifestyle habits, but especially when you start strength training. For your muscles and joints to recover and for you to reap the optimal benefits of strength training, encourage your child to get at least eight hours of sleep a night and to eat plenty of fruits and vegetables along with good sources of protein.
  3. Most importantly, find a certified professional who has experience training youth athletes. This professional will provide supervision, technique advice, and will monitor repetitions and appropriate resistance to keep injury risk low.
4 weeks ago
View on Instagram |
6/9
🏈Former 1st team All-SEC WR Jerry Jeudy suffered a nasty looking high ankle sprain last Sunday. Football players typically miss about twice as many games from a high ankle sprain vs a typical lateral ankle sprain!

So what is a High Ankle Sprain?

- 1–11% of all ankle sprains 

- Often happens in contact sports when a planted foot is forced into a combination of eversion, external rotation, & dorsiflexion

- Damage occurs to ligaments between our shins bones & makes you susceptible to long-term ankle instability

- Most lateral ankle sprains do not require imaging, but with a high ankle sprain, an MRI can be helpful in determining healing times based on tissue damage

- Rehab process is absolutely crucial with this injury!

💪 It is highly likely that Jerry Juedy will be doing rehab the rest of the season & throughout next off-season to make sure his ankle reaches optimal mobility & strength.

🏃🏽‍♂️He will also undergo a slow return to play process where he will be heavily taped above his right ankle ankle joint to provide extra stability.

Sources:
Hermans JJ, Beumer A, de Jong TA, Kleinrensink GJ. Anatomy of the distal tibiofibular syndesmosis in adults: a pictorial essay with a multimodality approach. J Anat. 2010 Dec;217(6):633-45. doi: 10.1111/j.1469-7580.2010.01302.x. PMID: 21108526; PMCID: PMC3039176.
USA Today.
🏈Former 1st team All-SEC WR Jerry Jeudy suffered a nasty looking high ankle sprain last Sunday. Football players typically miss about twice as many games from a high ankle sprain vs a typical lateral ankle sprain!

So what is a High Ankle Sprain?

- 1–11% of all ankle sprains 

- Often happens in contact sports when a planted foot is forced into a combination of eversion, external rotation, & dorsiflexion

- Damage occurs to ligaments between our shins bones & makes you susceptible to long-term ankle instability

- Most lateral ankle sprains do not require imaging, but with a high ankle sprain, an MRI can be helpful in determining healing times based on tissue damage

- Rehab process is absolutely crucial with this injury!

💪 It is highly likely that Jerry Juedy will be doing rehab the rest of the season & throughout next off-season to make sure his ankle reaches optimal mobility & strength.

🏃🏽‍♂️He will also undergo a slow return to play process where he will be heavily taped above his right ankle ankle joint to provide extra stability.

Sources:
Hermans JJ, Beumer A, de Jong TA, Kleinrensink GJ. Anatomy of the distal tibiofibular syndesmosis in adults: a pictorial essay with a multimodality approach. J Anat. 2010 Dec;217(6):633-45. doi: 10.1111/j.1469-7580.2010.01302.x. PMID: 21108526; PMCID: PMC3039176.
USA Today.
🏈Former 1st team All-SEC WR Jerry Jeudy suffered a nasty looking high ankle sprain last Sunday. Football players typically miss about twice as many games from a high ankle sprain vs a typical lateral ankle sprain!

So what is a High Ankle Sprain?

- 1–11% of all ankle sprains 

- Often happens in contact sports when a planted foot is forced into a combination of eversion, external rotation, & dorsiflexion

- Damage occurs to ligaments between our shins bones & makes you susceptible to long-term ankle instability

- Most lateral ankle sprains do not require imaging, but with a high ankle sprain, an MRI can be helpful in determining healing times based on tissue damage

- Rehab process is absolutely crucial with this injury!

💪 It is highly likely that Jerry Juedy will be doing rehab the rest of the season & throughout next off-season to make sure his ankle reaches optimal mobility & strength.

🏃🏽‍♂️He will also undergo a slow return to play process where he will be heavily taped above his right ankle ankle joint to provide extra stability.

Sources:
Hermans JJ, Beumer A, de Jong TA, Kleinrensink GJ. Anatomy of the distal tibiofibular syndesmosis in adults: a pictorial essay with a multimodality approach. J Anat. 2010 Dec;217(6):633-45. doi: 10.1111/j.1469-7580.2010.01302.x. PMID: 21108526; PMCID: PMC3039176.
USA Today.

Many parents, grandparents, coaches, and medical professionals are conflicted and skeptical about strength training for the adolescents and youth athletes. Many questions are asked including, “Is strength training safe for my child? Will large amounts of training stunt their growth? Does weight-training cause growth plate injuries?”

These are all very valid questions to ask and there are many other valid concerns when it comes to a strength training program for your child. Medical professionals have often said for years that you don’t want to do weight training in your youth or heavy amounts of exercise because it will lead to growth plate and soft tissue injuries.

Fortunately, this is a widely researched topic – especially over the past 15-20 years. All of this research has shown that strength training is a safe and effective intervention for adolescence and youth athletes!

Research on Safety

There is no evidence that shows that growth plate injuries are an issue with adolescents performing strength training programs. Two medical doctors from Johns Hopkins University say that “A well-designed strength training program following the recommended loads, sets, and repetitions appropriate for the young athlete’s age and body habitus should not excessively stress growth plates. Sports such as gymnastics and baseball, which involve repetitive impact and torque, provide a greater risk of epiphyseal (growth plate) injury.” (1)

There are certain case studies showing incidences where lifting weights caused growth plate injuries in kids, these certain cases have shown that the kids were typically not supervised by a professional, lifting an inappropriate amount of weight, using improper technique, and often times these injuries occurred with horseplay. The research shows the same things for soft-tissue injuries to the muscles and ligaments. (1)

Research is adamant that many repetitive movements during youth sports are far more stressful on the body than strength training and that there is “no direct correlation between strength training and incidence or severity of injuries in young athletes.” (1)

Strength Training Decreases Injury Risk in Youth Athletes

Not only is strength training completely safe to perform and actually helps decrease your risk of injury during sports and other activities. Under the guidance of a knowledgeable certified professional, strength training and focus on certain muscle groups and joints that are under a lot of stress in certain sports. By doing certain exercises around these more vulnerable areas, your child will increase strength and mobility which can help prevent against future injury. This is called prehabilitation or prehab. (1)

Strength training helps build stronger muscles and we know that stronger muscles are less likely to have aches and pains. It also helps build stronger bones that have more bone density, which helps prevent against fractures and possibly even conditions like osteoporosis later in life.

Strength training can also help prevent against specific sports injuries as well. It says been shown to reduce overhead injuries which would be important for baseball and basketball players along with swimmers. It has also been proven to reduce lower extremity injuries in football players! (1)

Let’s take one of the most devastating sports injuries, the ACL rupture, for example. A strength training program alone has been found to decrease the risk of ACL injuries. Plyometric exercises I’ve been found to be especially important in reducing ACL risk and adolescent female athletes. (1)

Strength training exercises help prevent against ACL injuries because it helps correct faulty movement patterns and any weak muscles around the hips and core which are all modifiable risk factors for ACL sports injuries.

Staying consistent with your strength training program is very important. Those that consistently attend their strength training sessions reduced their chances of an ACL injury by 82% whereas those that were only moderately consistent with attending their strength training sessions only reduce their chances by 44%. That shows you how effective strength training can be when athletes are only moderately compliant and you still reduce ACL injury risk by 44%, but consistency can give you even better results. (2)

Additional Tips For Safely Utilizing Strength Training

Now that you know the research shows that strength training is safe, there are certain things that you can do as a parent or coach to make sure your child is in good hands with their strength training program.

  1. Do not let your child begin strength training until they are able to understand and follow directions. This is typically between the ages of six and nine years old.
  2. Always promote healthy lifestyle habits, but especially when you start strength training. For your muscles and joints to recover and for you to reap the optimal benefits of strength training, encourage your child to get at least eight hours of sleep a night and to eat plenty of fruits and vegetables along with good sources of protein.
  3. Most importantly, find a certified professional who has experience training youth athletes. This professional will provide supervision, technique advice, and will monitor repetitions and appropriate resistance to keep injury risk low.
1 month ago
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7/9
We are excited to announce that we are partnering with Blue Chip Basketball to provide Sports Performance & Recovery Services!

@bluechipelite is the best in the area! They provide basketball services for both boys and girls from grade school to high school - receiving basketball instruction from Hall of Famer Christian Laettner!

For more information, visit bluechipelite.com or call our office at 904-217-7078!

Many parents, grandparents, coaches, and medical professionals are conflicted and skeptical about strength training for the adolescents and youth athletes. Many questions are asked including, “Is strength training safe for my child? Will large amounts of training stunt their growth? Does weight-training cause growth plate injuries?”

These are all very valid questions to ask and there are many other valid concerns when it comes to a strength training program for your child. Medical professionals have often said for years that you don’t want to do weight training in your youth or heavy amounts of exercise because it will lead to growth plate and soft tissue injuries.

Fortunately, this is a widely researched topic – especially over the past 15-20 years. All of this research has shown that strength training is a safe and effective intervention for adolescence and youth athletes!

Research on Safety

There is no evidence that shows that growth plate injuries are an issue with adolescents performing strength training programs. Two medical doctors from Johns Hopkins University say that “A well-designed strength training program following the recommended loads, sets, and repetitions appropriate for the young athlete’s age and body habitus should not excessively stress growth plates. Sports such as gymnastics and baseball, which involve repetitive impact and torque, provide a greater risk of epiphyseal (growth plate) injury.” (1)

There are certain case studies showing incidences where lifting weights caused growth plate injuries in kids, these certain cases have shown that the kids were typically not supervised by a professional, lifting an inappropriate amount of weight, using improper technique, and often times these injuries occurred with horseplay. The research shows the same things for soft-tissue injuries to the muscles and ligaments. (1)

Research is adamant that many repetitive movements during youth sports are far more stressful on the body than strength training and that there is “no direct correlation between strength training and incidence or severity of injuries in young athletes.” (1)

Strength Training Decreases Injury Risk in Youth Athletes

Not only is strength training completely safe to perform and actually helps decrease your risk of injury during sports and other activities. Under the guidance of a knowledgeable certified professional, strength training and focus on certain muscle groups and joints that are under a lot of stress in certain sports. By doing certain exercises around these more vulnerable areas, your child will increase strength and mobility which can help prevent against future injury. This is called prehabilitation or prehab. (1)

Strength training helps build stronger muscles and we know that stronger muscles are less likely to have aches and pains. It also helps build stronger bones that have more bone density, which helps prevent against fractures and possibly even conditions like osteoporosis later in life.

Strength training can also help prevent against specific sports injuries as well. It says been shown to reduce overhead injuries which would be important for baseball and basketball players along with swimmers. It has also been proven to reduce lower extremity injuries in football players! (1)

Let’s take one of the most devastating sports injuries, the ACL rupture, for example. A strength training program alone has been found to decrease the risk of ACL injuries. Plyometric exercises I’ve been found to be especially important in reducing ACL risk and adolescent female athletes. (1)

Strength training exercises help prevent against ACL injuries because it helps correct faulty movement patterns and any weak muscles around the hips and core which are all modifiable risk factors for ACL sports injuries.

Staying consistent with your strength training program is very important. Those that consistently attend their strength training sessions reduced their chances of an ACL injury by 82% whereas those that were only moderately consistent with attending their strength training sessions only reduce their chances by 44%. That shows you how effective strength training can be when athletes are only moderately compliant and you still reduce ACL injury risk by 44%, but consistency can give you even better results. (2)

Additional Tips For Safely Utilizing Strength Training

Now that you know the research shows that strength training is safe, there are certain things that you can do as a parent or coach to make sure your child is in good hands with their strength training program.

  1. Do not let your child begin strength training until they are able to understand and follow directions. This is typically between the ages of six and nine years old.
  2. Always promote healthy lifestyle habits, but especially when you start strength training. For your muscles and joints to recover and for you to reap the optimal benefits of strength training, encourage your child to get at least eight hours of sleep a night and to eat plenty of fruits and vegetables along with good sources of protein.
  3. Most importantly, find a certified professional who has experience training youth athletes. This professional will provide supervision, technique advice, and will monitor repetitions and appropriate resistance to keep injury risk low.
1 month ago
View on Instagram |
8/9
🚀 Our podcast has officially launched! You can find the St. Johns Health Podcast on Spotify, Google, or Apple Podcasts!

🚗 You can now listen to us in the car, while you’re working out, or while you’re getting things done around the house! 

Our podcast is designed to give the residents of the St. Johns, St. Augustine & Jacksonville communities quick & accurate health information by answering common questions about various health topics related to fitness, nutrition, injuries, and pain. 

We will also be collaborating with other local health experts from the community in some episodes! 

In a world full of conflicting & “trendy” health information; we combine peer reviewed research with clinical experience, & knowledge in functional anatomy & physiology to give you trusted information to help you manage your pain & live an even healthier lifestyle!

⏰ We aim to keep the episodes between 15-30 minutes & dense with practical information!

🦶 Listen to our first episode over the long weekend which is titled “Plantar Fasciitis, Foot Pain, & How to Optimize Your Foot Function”

Many parents, grandparents, coaches, and medical professionals are conflicted and skeptical about strength training for the adolescents and youth athletes. Many questions are asked including, “Is strength training safe for my child? Will large amounts of training stunt their growth? Does weight-training cause growth plate injuries?”

These are all very valid questions to ask and there are many other valid concerns when it comes to a strength training program for your child. Medical professionals have often said for years that you don’t want to do weight training in your youth or heavy amounts of exercise because it will lead to growth plate and soft tissue injuries.

Fortunately, this is a widely researched topic – especially over the past 15-20 years. All of this research has shown that strength training is a safe and effective intervention for adolescence and youth athletes!

Research on Safety

There is no evidence that shows that growth plate injuries are an issue with adolescents performing strength training programs. Two medical doctors from Johns Hopkins University say that “A well-designed strength training program following the recommended loads, sets, and repetitions appropriate for the young athlete’s age and body habitus should not excessively stress growth plates. Sports such as gymnastics and baseball, which involve repetitive impact and torque, provide a greater risk of epiphyseal (growth plate) injury.” (1)

There are certain case studies showing incidences where lifting weights caused growth plate injuries in kids, these certain cases have shown that the kids were typically not supervised by a professional, lifting an inappropriate amount of weight, using improper technique, and often times these injuries occurred with horseplay. The research shows the same things for soft-tissue injuries to the muscles and ligaments. (1)

Research is adamant that many repetitive movements during youth sports are far more stressful on the body than strength training and that there is “no direct correlation between strength training and incidence or severity of injuries in young athletes.” (1)

Strength Training Decreases Injury Risk in Youth Athletes

Not only is strength training completely safe to perform and actually helps decrease your risk of injury during sports and other activities. Under the guidance of a knowledgeable certified professional, strength training and focus on certain muscle groups and joints that are under a lot of stress in certain sports. By doing certain exercises around these more vulnerable areas, your child will increase strength and mobility which can help prevent against future injury. This is called prehabilitation or prehab. (1)

Strength training helps build stronger muscles and we know that stronger muscles are less likely to have aches and pains. It also helps build stronger bones that have more bone density, which helps prevent against fractures and possibly even conditions like osteoporosis later in life.

Strength training can also help prevent against specific sports injuries as well. It says been shown to reduce overhead injuries which would be important for baseball and basketball players along with swimmers. It has also been proven to reduce lower extremity injuries in football players! (1)

Let’s take one of the most devastating sports injuries, the ACL rupture, for example. A strength training program alone has been found to decrease the risk of ACL injuries. Plyometric exercises I’ve been found to be especially important in reducing ACL risk and adolescent female athletes. (1)

Strength training exercises help prevent against ACL injuries because it helps correct faulty movement patterns and any weak muscles around the hips and core which are all modifiable risk factors for ACL sports injuries.

Staying consistent with your strength training program is very important. Those that consistently attend their strength training sessions reduced their chances of an ACL injury by 82% whereas those that were only moderately consistent with attending their strength training sessions only reduce their chances by 44%. That shows you how effective strength training can be when athletes are only moderately compliant and you still reduce ACL injury risk by 44%, but consistency can give you even better results. (2)

Additional Tips For Safely Utilizing Strength Training

Now that you know the research shows that strength training is safe, there are certain things that you can do as a parent or coach to make sure your child is in good hands with their strength training program.

  1. Do not let your child begin strength training until they are able to understand and follow directions. This is typically between the ages of six and nine years old.
  2. Always promote healthy lifestyle habits, but especially when you start strength training. For your muscles and joints to recover and for you to reap the optimal benefits of strength training, encourage your child to get at least eight hours of sleep a night and to eat plenty of fruits and vegetables along with good sources of protein.
  3. Most importantly, find a certified professional who has experience training youth athletes. This professional will provide supervision, technique advice, and will monitor repetitions and appropriate resistance to keep injury risk low.
2 months ago
View on Instagram |
9/9