You have to walk before you can run.
When it comes to preparing for fall sports, a physician with Meritus Sports Medicine suggests young athletes run before they practice.
“Before the season starts, they should start working on general aerobic and cardio exercise,” said Geoffrey Sanyi, D.O. “They should be overall healthy before they start doing their work for the season.”
Dr. Sanyi, who is based at the new Meritus Health location at Valley Mall, said parents interested in prepping their kids for football, soccer and cheer, among other sports, should have them running, jogging or swimming regularly.
In other words, they should strive to be physically fit as a baseline for the workouts to come.
“There’s being in shape, then there’s being in football shape,” said Dr. Sanyi, who completed a fellowship in sports medicine at St. Luke’s University Hospital in Bethlehem, Pa.
When it comes time to hit the gym, Dr. Sanyi recommends not jumping straight to pumping iron. Start off with body-weight exercises, such as squats, pushups and pullups, he said.
When the core muscles have been worked out, then it’s time to lift weights.
“Sometimes, athletes don’t do too much in preparation in the summer and go straight to weightlifting,” Dr. Sanyi said. “That means their core isn’t strong. It can create a muscle imbalance and that causes problems.
“Most patients I see in the clinic, that’s what happened.”
Another typical case he sees comes from athletes not using proper form when lifting weights.
“Proper form reduces the risk of injury,” he said.
When it comes to specific sports, Dr. Sanyi recommends athletes focus on certain things.
For example, football players probably want to focus on cardio and strength training. Soccer players probably want to focus on aerobic exercise. Cheerleaders should focus on aerobics, but also strength training.
“People would be surprised how fit you have to be to do tumbling or to be a base, holding people up in the air,” he said.
No matter what the sport is, Dr. Sanyi stresses to parents and athletes that proper rest is needed.
“I know, teenagers don’t like to sleep,” he said, “but that’s what gets your body to heal after intense exercise.”
Parents also should pay attention to their athlete’s performance. Whether it be a sprain, a concussion or something heat-related, don’t wait to get evaluated, he said.
“If they think their athlete is injured or not performing at what they expect them to be, they should definitely get it checked out,” he said.
Meritus Sports Medicine is available to support the unique needs of athletes of all ages and levels – from youth to professional. The practice has sports medicine physicians, physical therapists and athletic trainers working in a new facility with leading-edge technology.
