1 out of every 6 youth athletes will have this injury

The general population believes that injuries are part of the game. You get them, treat them and HOPEFULLY move onto play again. I think in contact sports, yes, injuries will happen. Bruises, contusions and other collision type injuries will probably happen and there isn't much we can do about it.

But non-contact overuse injuries should NOT happen. Plain and simple. Let me explain why.

A non-contact injury means that the athlete had as much control in preventing the injury as anybody. Aside from stepping in a hole or off the side of first base (even that can be prevented by stepping evenly on the base) the athlete is in complete control. But the athletes feedback mechanism in his body or his muscular system could not handle the stress of running. Can you believe it? Somebody can actually hurt themselves running!!

Today I'll explain one of the most common youth injuries, how it happens and what you can do to prevent it.

Knee pain is one of the most common overuse injuries that afflict young children. Slow developing, overuse knee pain can have a slew of causes. But with just a few quick exercises to add to your day, you can prevent knee pain from slowing you down!

First off lets take a look at the anatomy of the knee.

The upper leg bone (femur) ends in the shape of two big knobs. These are called condyle's with the one to the inside of your leg being medial and the one to the outside being lateral. On top of these sit the patella (knee cap). The knee cap slides up and down the groove as we flex and extend our knee. It helps to think of the knee cap as a train and the femoral groove as the tracks.

Usually the patella runs smoothly up and down the track. However, as is usually the case with overuse injury knee pain, the patella gets pulled to one side or the other.

As you can see in the picture, there are quite a few muscles that affect the knee. If one of these muscles begins to tighten up due to overuse, or if one becomes weak, the patella will be pulled to the side of the stronger muscle. As a result it is very important to keep the muscles that directly affect the patella flexible.

There are also indirect factors that can cause knee pain. The two most common are immobile ankles (tight calves) and immobile hips (tight/weak glutes).

I'll start with tight calves first. Basically the muscles of the calf regulate the ability of the ankle to move. If the ankle cannot move into a dorsiflexion position (foot comes up towards the shin) then during squatting the knees will suffer from an increase in shearing force. Shearing force occurs when one bone (the femur) has energy moving in a sliding force across an adjacent bone (tibia). As a result the knees will suffer a lot of pain as the passive tissues attempt to prevent the shearing force from actually causing movement. Tight calves are a hallmark of knee injuries in youth athletes.

The muscles at the hips on the other hand control the rotation of the femur. If the muscles at the hips get weak they will allow the femur to rotate internally. When this happens, again the patella will not track correctly in the femoral groove. As a result the patella will get irritated as the added friction will begin to wear on the back side of the patella. Also if the glutes are weak, then the quadriceps will begin to over develop and over-recruit. When this happens there becomes an increased risk of Osgood-Schlatter's disease which is a painful swelling of the tibial tubercle.

Soleus Stretch

So what can we do to keep these things from happening?

Beginning with the calves, simple calf stretching daily for a total of 60-90 seconds will help keep the calves flexible. Most important is stretching the lower calf. To do this we lean against a wall as if attempting to push it over. This will stretch the back leg. Then simply bend the back knee slightly while keeping the heel of the back foot on the ground. Hold this for :15-20 seconds and repeat 3 times on each leg.

To stretch the glutes you do a seated glute stretch by sitting in a chair and laying your ankle across the opposite knee, sit up with a tall posture and lean forward from the hip. You should feel a stretch in the hip of the leg that is off the ground.

Split Squats

For strengthening, simple hip bridges, single leg Romanian Dead Lift and split squats work well. Just be sure to push through the heel of the foot that is doing the work. 

Next week we will look at common back injuries in youth athletes and how they can be prevented.

Get big or die tryin'....

This is the weight room motto that so many high school coaches live by. They think if their players aren't getting huge, then obviously the kids are failing, not putting in enough effort and will never end up as quality athletes.

But what is this telling the kids who enjoy working out, who enjoy seeing themselves get stronger (but maybe not bigger) and who really like playing sports but happen to be a "late bloomer"? It is at this point where I think many high school coaches who supervise a weight lifting program, tend to lose their focus.

The first goal of any strength and conditioning program should be keeping their players safe and in full function. Yet so many lose focus on the fact that squatting is not JUST about lifting as much weight as possible, but is instead about TEACHING a solid movement pattern, and then slowly and progressively loading it to stimulate muscle growth.

Far too often coaches are saying, I don't care how you do it, just squat it! I have a freshmen baseball player who is working out in the mornings with his coaches and I can't believe the exercises that I am hearing they do and also the loads/weight they are using.

At such a young age, players need to develop quality movement skills instead of focusing on "getting huge." Yet coaches everywhere are concerned with their players not being big enough. Hypertrophy (increase in muscle size) is difficult to come by for even grown men. So to put that much emphasis and pressure on younger athletes is something that should not be done. 

Body builders usually have poor flexibility, chronic injuries of the shoulders and knees and are not very well equipped for sports other than posing on stage.

Encourage young athletes to get stronger, but don't be surprised if they don't get a whole lot bigger. Strength comes from the muscle(s) functioning better as a unit. Hypertrophy may be a side effect, but it should not be the outright goal. Training for muscle size has its own sport: body building.

The "bully" Parent

This is upsetting. I just got word from a player that her friends dad was making her play. She was in pain, and he would not let her come out.

I've tried sending emails and talking to parents. But many parents won't listen. 

they think I'm trying to tell you how to parent. 

They think I'm calling you out on your ability to parent.

They think I'm just some guy who doesn't know how to "groom" a young athlete to be a professional athlete.

Guess what? I am on their side, I am for them, I care about their kids and I care about their health.That is why I am going to be blunt. And I realize this may run some of them off from having their kids train with me. But this is where the rubber meets the road.

When your kids say they are hurt, LISTEN TO THEM!!

Don't call them a wimp. Don't call them lazy and sure as heck DON'T LEAVE THEM IN THE GAME!

Why would a parent possibly want their kids to play through pain? I wish someone would explain it to me. Because the reasons i've heard are nothing but parents enforcing their lost hopes and dreams onto their kids.

"It builds mental toughness," "It promotes a good work ethic" "They need to get ready for college," "They're just faking it to get out of playing."

Mental toughness can be developed in other ways than playing through an injury, a good work ethic can be developed by completing homework and school projects, and they don't need to get ready for college until they are a sophomore or junior in high school, and even then if they were, an injury is a serious thing. 

If it turns out they are faking it, then do you really think they've got the drive to play in college? Maybe they SHOULDN'T play in college if they don't want to play in high school?!

Here's my point. Parents care for their kids when it comes to their feelings, when it comes to them being sick, they care for them when it comes to their mental health. But for some reason, they insist on implementing their own goals for them regardless of the roadblocks.

Listen to these young athlete. If they say they are hurt, pull them out and don't let them play for 2 weeks!! But they say a "scout" is there?? At that point I ask, which is more important, your kids health or impressing a "scout"?

Your kids are smart enough to know when they are hurt. Give them the benefit of the doubt. Don't make them play through pain and don't work them so hard that they suffer a career ending injury!


We all want our kids to be the best. but at some point parents have to stop being fans, and start being parents who are looking out for the well being of their kids.

If you really want them to get better at their sport, register them for our Peak Performance Summer Camp. Starting June 7th, the Peak Performance Camp will have 3 different groups meeting.

1. Junior Peak Performance 1-2:30pm M,T,Th,F
2. High School Women's peak Performance: 3-5pm M,T,Th,F
3. High School Men's Peak Performance: 3-5pm M,T,Th,F

For more information shoot me an email at aaron@pairmarotta.com

The "Bully" Coach

The other day I was speaking with a parent whose son runs track. She was telling me about his ankle injury and how he had gone to see the doctor, who said it was just a sprain and that he should just take it easy. This doctor visit was back in January. Doc said he didn't see anything, however swelling was obvious along with some discoloration. A true sign of a ligament sprain.

So this kid finishes soccer season, ankle still causing pain, and starts running track. He's pretty fast so the coach puts him on a relay team. This poor kid wants to run, likes to run, but has an ENORMOUS amount of pain in his ankle following any prolonged running.

The parent calls and says that they finally got the doctor to prescribe physical therapy with us. The parent calls to schedule the initial evaluation and I tell them that the best time is going to be in the early afternoon, between 3-5pm. What does this parent say?

My son is afraid to miss practice because his coach said if he can't practice then he might as well not show up for the meet this weekend. So what happens?

This young athlete has to make a choice between his own health or submitting to the will of his coach. This parent tells me that every time this young athlete runs, his ankle is absolutely killing him after practice, to the point to where he can't walk.

Three things that should be blatantly obvious here:

1. This kid is hurt. Why the heck is he STILL participating?? Not only should he not practice, despite his coach's threats, but he shouldn't run the coming weekend!!!! Common sense would tell you this kid should not be running if he is hurt!! 
2. Why has this parent taken so long to finally "force" their child into rehabilitating this injury? They are the parent, not the kid!! They should not be caving to the wishes of the coach either! Take care of your kid. 
3. This coach has done an excellent job of demonstrating that his own desire to win is more important than the health of his athletes. Great job man, way to keep your priorities straight. Any parent who has their child playing for a coach like this should immediately pull their child off that team. That is no way to treat a 7th grade athlete.

Contrary to popular belief, playing through an injury is not manly, masculine or heroic. It's foolish. This isn't war where if you lose you die. This is youth sports, where if you lose you still get a sno-cone.

Coaches, DON'T BE THAT COACH. Don't be the coach who places winning above the well-being of your athletes.

Parents: DON'T BE THAT PARENT. Don't be the parent who caves to the demands of overbearing coaches.

Do you want your child to play well? Make sure they are healthy. Don't let them try to play through an injury. If something is obviously wrong with the way they throw, run, jump or swing, get them out of the game and get them to a physical therapist or athletic trainer to evaluate the injury.


The ultimate way to decrease the chances of an injury is to prepare your child for the sport. Enroll them in our Summer Peak Performance Camp. The camp is 4 days per week, and is 6 weeks long. Enroll before the end of May and get a free T-shirt as well as a free Peak Preparation warm up manual. Give them every chance to succeed. 


Because the best athlete is a healthy athlete.

Preventing Injuries...through common observation

There are many strategies for preventing injuries. Many training facilities will offer a "pre-hab" or specific injury prevention program. These programs are - hopefully - research based on the specific contributing factors of common injuries in the specific sport. These injury prevention programs are very good at getting parents and athletes very excited about the program.

But here is the kicker - Any good program, will be an "injury prevention" program. That is what a good training program is supposed to do!! What is the alternative? An injury causation program??The first goal of any and every program should be to prevent injury. If a training program results in you jumping 3" higher, but it changes your mechanics to a more injury prone movement pattern, then are those 3" really worth it??

So here are the basics of "designing" an "injury prevention" program.

1. Look at the sport being played and look at the fundamental movements. Remove any implement, such as a ball, bat or stick, and just look at how the body moves and then simply emphasize balance and train these movements for strength, balance and stability.
2. Look at factors related to injury in that sport. If injuries in the sport often occur during a "plant and cut" maneuver, then slow the motion down and train that motion for strength. For planting and cutting, a perfect exercise would be single leg squats, single leg lateral hopping, and lateral shuffle then sprint.
3. Assess the athlete. Some athletes are more prone to injury than others. This can be a result of biomechanical differences, previous injuries or simply poor technique. But understand that not every athlete will have the same needs. Actually, most athletes will not have the same needs. Instead each athlete will probably have a different priority during strength training.
   
4. Warm-up properly. Failure to adequately warm-up is a very common cause of injury. Why? The warm-up prepares the body and its systems for what is about to occur. Warm-up is the time to perform these "pre-hab" drills, which are really simply calisthenics such as pushups, squats, hopping, shuffling, etc. You can get a great warm-up program by sending me an email with Warm-Up Manual in the subject line. --> aaron@pairmarotta.com

Overall, injury prevention is simply good coaching, good training, and good preparation!!

Pair & Marotta Peak Performance will be having their Summer Speed, Strength and Power (SSP) Camp starting on June 7th!! Sign up before May 31st and get the Warm-Up Manual and a Peak Performance T-Shirt!!

SAVE YOUR SEASON!!

Sports these days are the most intense they've ever been. That is until next year roll's around.

However, there are ways to prevent fatigue, acute injuries and overuse injuries over the course of the season. Research on strength training in youth athletes improves strength, balance, coordination: all of which combine to improve sports performance.

As muscles fatigue and breakdown over the course of a season, the potential for disastrous injuries such as ACL tears, meniscus tears, ankle sprains and ROTATOR CUFF strains. An in season strength program serves to strengthen the muscles and nervous systems, that are stressed during the course of a season.

Exercises such as a Single Leg Squat, Plank to Pushup and Dumbbell chest press, strengthen muscles that act on key joints (knee, core, shoulders, respectively) and help protect those joints from the injuries stated above.

Aside from preventing physiological fatigue, strength training also has the potential to reduce psychological burnout by incorporating a new stimulus into the "everyday" routine of playing baseball or softball.

So perhaps the question is not why SHOULD you enroll your child in our In-Season Baseball/Softball strength program, but rather why WOULD you not?