As we prepare for another amazing summer at OGC Camp, I wanted to share a few important tips from both my experience working camp over the last three summers and my medical background working with pediatric athletes.

One thing I have consistently noticed is an increase in ankle soreness, instability, and overuse injuries as the week progresses. In many cases, this is not because athletes are “injury prone,” but simply because their bodies are not yet conditioned for the sudden increase in training hours, repetitions, impact, and overall workload that camp brings. Camp environments also often involve unfamiliar equipment, harder landings, increased adrenaline, and significantly more repetitions than many athletes are used to, which can contribute to fatigue and overuse soreness even in well conditioned gymnasts.
 

To help reduce discomfort and decrease the need for ankle taping during camp, I strongly encourage all campers to begin working on ankle mobility, lower leg conditioning, and overall recovery habits now, before arriving at camp.
 

A few simple exercises that can make a big difference:

• Calf raises (both double-leg and single-leg)

• Ankle circles and ankle alphabet exercises

• Heel walks and toe walks

• Calf stretching against a wall

• Balance work on one foot (especially eyes closed for advanced athletes)

• Resistance band ankle strengthening exercises

• Light single-leg landing control drills

• Foam rolling and foot strengthening exercises
   

Another very common issue in gymnasts is calf tightness. Tight calves can contribute to discomfort with tumbling, jumping, landings, and overall training endurance. During periods of rapid growth, athletes may also notice increased tightness, soreness, or instability around the ankles, knees, and hips.
 

To help prevent this:

• Stretch calves daily

• Massage or “rub out” tight calf muscles regularly

• Use Epsom salt soaks after long practices or workouts

• Stay well hydrated leading into camp

• Prioritize sleep and recovery before camp week

• Maintain good nutrition and adequate protein intake to support recovery

• Light cardio conditioning such as walking, biking, jump rope, or light jogging can also help prepare the body for longer training sessions.
   

It is also important for athletes to speak up early if they are experiencing pain, soreness, or unusual discomfort during camp. Addressing small issues early often prevents them from becoming more significant injuries later in the week. While taping can sometimes help support an area temporarily, it should never replace proper strength, conditioning, mobility, and recovery preparation.

Small amounts of preparation now can make a huge difference in how athletes feel during camp week and can help them train more comfortably, confidently, and safely.