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How to Prevent Common Sports Injuries in Kids & Teens 

Sports are a fantastic way for kids and teens to stay active, build teamwork skills, and develop lifelong healthy habits. However, with physical activity comes the risk of injury. Whether your child is a budding athlete or simply enjoys playing recreational sports, understanding how to prevent common injuries can keep them safe and performing at their best.

Most Common Sports Injuries in Kids & Teens

Some of the most frequent sports-related injuries among young athletes include:

  • Sprains & Strains: Overstretching or tearing of ligaments, muscles, and tendons often occur due to sudden movements or inadequate warm-ups.
  • Fractures: Broken bones from falls, collisions, or impact during contact sports.
  • ACL Tears & Knee Injuries: Common in sports that involve jumping, pivoting, or sudden direction changes (e.g., basketball, soccer, and football).
  • Concussions: Head injuries that occur in contact sports such as football, soccer, and cheerleading.
  • Overuse Injuries: Repetitive motion injuries, such as stress fractures and tendinitis, often develop when young athletes don’t allow enough time for recovery.

Top Injury Prevention Tips

The good news is that many of these injuries can be prevented with the proper precautions. Here are key strategies to help keep athletes safe:

  1. Warm Up & Cool Down Properly 
    A proper warm-up prepares the body for activity, reducing the risk of strains and muscle injuries. Encourage your child to start with dynamic stretching and light aerobic exercises before practice or a game. Cooling down with static stretches afterward helps prevent stiffness and aids in recovery.
  2.  Strength & Conditioning Matters 
    Building strong muscles and improving flexibility can reduce the risk of injuries. Strength training (using body weight or resistance bands) and balance exercises can enhance stability and minimize falls. Exercises that focus on core and leg strength are especially beneficial in preventing knee and ankle injuries.
  3. Use Proper Gear & Equipment 
    Wearing sport-specific protective gear, such as helmets, shin guards, mouthguards, and supportive footwear, can significantly reduce injury risks. Ensure that all equipment is the right size and in good condition.
  4. Teach & Practice Proper Technique 
    Coaches, trainers, and teachers should emphasize correct form and technique in every physical activity. Whether it’s tackling in football, landing from a jump in gymnastics, swinging a bat in baseball, or lifting weights in gym class, using proper technique can prevent unnecessary strain and impact injuries.
  5. Avoid Overuse Injuries by Allowing Rest 
    Playing the same sport year-round can lead to overuse injuries. Encourage cross-training with different activities to work various muscle groups and allow for adequate rest. The American Academy of Pediatrics recommends taking at least one to two days off per week from intense physical activity.
  6. Stay Hydrated & Eat a Balanced Diet 
    Dehydration and poor nutrition can increase the risk of cramps, fatigue, and poor performance, all of which may lead to injuries. Young athletes should drink plenty of water and replenish electrolytes before, during, and after exercise, especially in extreme temperatures. A diet rich in protein, healthy fats, and complex carbohydrates helps fuel their bodies and supports muscle recovery. Additionally, supplementing with vitamin D3 can help promote strong bones and overall bone health.
  7. Listen to Your Body & Don’t Play Through Pain 
    If a young athlete experiences persistent pain, swelling, or discomfort, they should not just brush it off. They should take a break, rest for at least a week, rather than just a few days, and seek medical attention if the symptoms don’t improve. When returning to a sport or activity, a gradual increase in workload is crucial, especially after a break. Jumping back in too quickly can overload growing joints and muscles. Easing back in can help prevent long-term damage and keep athletes healthy for the season ahead.

What to Do If an Injury Happens

Even with the best precautions, injuries can still occur. When they do, follow these steps:

  • Rest: Avoid using the injured area to prevent further damage.
  • Ice: Apply ice to reduce swelling and pain (20 minutes at a time).
  • Compression: Use a wrap or brace to provide support.
  • Elevation: Keep the injured limb elevated to minimize swelling.
  • Seek Professional Care: If the injury is severe or persistent, consult an orthopedic specialist for proper diagnosis and treatment.

TOC: Your Trusted Partner

At The Orthopaedic Center (TOC), our team of Pediatric and Sports Medicine specialists are dedicated to helping young athletes stay healthy and perform at their best. Whether it’s injury prevention, treatment, or rehabilitation, we’re here to provide expert care.

If your child has experienced a sports injury or needs a consultation, contact TOC today to schedule an appointment. Let’s keep our kids strong, safe, and ready to play!

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Meet the Newest Physicians at TOC

Meet the Newest Physicians at TOC: Leaders in Orthopaedics and Sports Medicine

At The Orthopaedic Center (TOC), we are proud to welcome three exceptional new physicians to our team, each bringing advanced expertise, compassionate care, and a deep commitment to the communities we serve. From complex trauma and joint reconstruction to non-surgical sports medicine, these specialists are here to help you move better and live stronger.

 

Wesley Honeycutt, MD

Orthopaedic Trauma Surgery

Born and raised in Huntsville, Dr. Wesley Honeycutt returns home with world-class training and a mission to serve. A fellowship-trained orthopaedic trauma surgeon, Dr. Honeycutt specializes in complex fracture care, pelvis and acetabular reconstruction, and nonunion fracture revision. After earning his medical degree and completing residency at the University of South Alabama, he trained at Emory University’s Grady Memorial Hospital, one of the nation’s busiest Level I trauma centers.

Dr. Honeycutt also brings invaluable experience from his service in the U.S. Air Force, where he treated high-acuity trauma at Brooke Army Medical Center and trained military medical personnel. With numerous academic presentations, published research, and a heart for community service, Dr. Honeycutt is dedicated to restoring mobility and hope for patients across North Alabama.

 

 

Cody Russell, MD

Sports Medicine

Dr. Cody Russell joins TOC with a passion for keeping athletes and active individuals at their best. A former collegiate decathlete, Dr. Russell brings personal insight and professional excellence to his work in non-surgical sports medicine. After completing medical school at East Tennessee State University and residency in Emergency Medicine, he pursued fellowship training in Primary Care Sports Medicine at Case Western Reserve University in Cleveland, Ohio.

Dr. Russell has cared for athletes at every level, from the Cleveland Browns and Ironman Florida and will be with high school teams right here in Huntsville. Board-certified and fellowship-trained, he focuses on diagnosing and treating musculoskeletal injuries without surgery, helping patients of all ages return to the activities they love with confidence and care.

 

John David Murphy, DO, MBA

General Orthopaedics 

Dr. John David Murphy brings high-level expertise in joint replacement and limb preservation to TOC and Huntsville Hospital. A North Alabama native, Dr. Murphy earned his medical degree from the Alabama College of Osteopathic Medicine and holds an MBA from Troy University. He completed his orthopaedic residency in Tampa Bay, followed by an advanced fellowship in Adult Limb Reconstruction at UAB.

With special interests in robotic-assisted surgery, primary and revision total joint arthroplasty, and innovative surgical technologies, Dr. Murphy is committed to delivering personalized, evidence-based care to patients with joint degeneration or complex orthopaedic needs. His return to the region reflects his dedication to serving his community with skill, heart, and a deep respect for every patient’s journey toward healing.

Whether you’re recovering from an injury, managing chronic joint pain, or seeking non-surgical treatment, our newest physicians bring unmatched training and a shared commitment to improving lives through expert orthopaedic care.

 

 

 

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Protecting our Children During National Childhood Injury Prevention Week

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Updated Phone Hours

Beginning on Monday, August 5, 2024, the main phone lines for our Huntsville (256-539-2728) & Athens (256-233-2332) offices will be open from 8am to 4:30 pm, Monday to Friday.  Our office hours remain unchanged.

What to Expect After Joint Replacement

You and your care team have decided that the pain you’re experiencing would be best treated with a total joint replacement (also called arthroplasty). While the OR is the most invasive part of the journey, your recovery is key to the overall success of your surgery. While you might be familiar with what to expect on the day of surgery, what will life in the first weeks after joint replacement look like?

By having a joint replacement with the highly skilled, comprehensive team at The Orthopaedic Center, you’ll be empowered at every step of the way. You’ll be prepared for what to expect post-operatively and well-informed on the ins and outs of recovery to get back to living with minimal pain.

The Right Care Team

The surgeon you select is the captain of your joint replacement team. At The Orthopaedic Center, our board-certified surgeons specialize in the latest, state of the art technology. including minimally invasive, computer-navigated total hip replacements from the anterior approach.

Technology such as robot-assisted surgery with the Velys platform is also utilized, allowing your surgeon to make a surgical plan tailored to you, which may improve the precision of the surgery. It’s important to note that robotic surgery is not performed solely by robots. Rather, the surgeon guides the robotic arm through the procedure.

As North Alabama’s leader in robotic surgery, the surgeons at The Orthopaedic Center continually train to garner all that technology offers for a safe, effective, and smooth surgical process.

What to Expect Post-Op

Recovery after joint replacement is as unique as the person who underwent surgery, considering your age, the severity of the condition you’re seeking to remedy, other medical conditions you have, and your ability and willingness to adhere to your postoperative treatment plan. While this information is a general guide, be sure to talk to your care team about what to expect in your specific situation.

Your postoperative treatment plan will be multifaceted, including follow-up visits with your surgeon and physical therapy (PT) as prescribed. Depending on which joint you had replaced, PT may begin hours after your surgery. At The Orthopaedic Center, this process is streamlined and under one figurative roof with multiple locations for ease of access, so all you have to focus on is healing—not the logistics of traveling and coordinating between different practices.

The First 2 Weeks

Depending on specific details from your surgery, many patients can go home the day of surgery or may potentially stay in the hospital for postoperative observation for one day.

For the first two weeks, you’ll be primarily focused on mobilizing more and more. It is important to understand that pain is a normal part of the recovery process. You may also feel extremely tired as your body recovers or feel stiff after you’ve sat still for a while – both are common.

You may also notice bruising, swelling, or numbness around the surgical site. While these changes are often expected after surgery, they may also be a sign of a complication, particularly if in combination with shortness of breath, chest pain, or a high fever (over 101⁰F). If you think you may be experiencing a complication, please call your surgeon right away.

Week 3 to Month 3

Your surgeon may prescribe pain medication in the postoperative interval. However, you and your surgeon should work together to create a plan that uses as little pain medication as possible while still keeping you relatively comfortable. Pain medications are often associated with adverse outcomes that should be avoided.

If you had your knee replaced, safely regaining your range of motion and walking without assistance are top goals. Patients often hear a clicking sound when moving, possibly due to the metal or plastic implants that were inserted. But this noise should be less noticeable over time.

After a hip replacement, be sure to follow your surgeon’s directions to lower the chance of dislocation – especially within the first three months. Any postoperative limp you experience should go away with time and exercise.

What Next?

While full recovery after a joint replacement is truly 1 or even 2 years, many patients feel better than prior to surgery much quicker. In as little as two or three months many patients are able to return to work, are able to drive, and can engage in light physical activity.

Over 1 million people per year have a joint replacement. But at The Orthopaedic Center, we’re focused on your joint replacement – it’s one in a million to us. Our multidisciplinary team is here to compassionately care and work alongside you, from pre-operative consultations to post-operative physical therapy and beyond.

Are you ready to focus on a better you? Request an appointment with our committed care team by clicking here today.

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