Sports Injury Prevention Tips

​​Today, many children are participating in sports activities. Sports is essential because it aids in keeping a child or adolescent body fit and healthy. However, it’s important to follow these injury prevention tips to promote a safe experience for your athlete.

Participation in any sport equals a risk of injury but for most of the youth, the benefits of sports involvement outweigh the risks. In general, the more contact in a sport, the greater the risk of a traumatic injury. Keep in mind, most injuries in young athletes are due to overuse, not enough rest in between activity, and getting the right protection for your athlete.

The most frequent types of sports injuries are sprains including injuries to ligaments, strains involving injuries to muscles, and stress fractures such as broken bones. Injury occurs when excessive stress is placed on tendons, joints, bones, and muscle. In a growing child, point tenderness over a bone should be evaluated further by a medical provider even if there is minimal swelling or limitation in motion. Contact your primary care provider or pediatrician if you have additional questions or concerns.

Reducing the Risk of Injury

Plan to take time off and have at least one day off a week and at least one month off per year from training for a particular sport to allow the body to recover.

Wearing Appropriate Gear

Players should wear appropriate and properly fit protective equipment. This can include pads for neck, shoulder, elbow, chest, knee, and shin. Helmets, mouthpieces, face guards, protective cups, and eyewear are also very important protective gear. Parents and athletes should not assume protective gear will prevent all injuries—especially if the sports activity is more dangerous or risky.

Strengthen Muscles

It’s important to include conditioning exercises. Practice is a great opportunity to include conditioning exercise. It will strengthen muscles used in play.

Increase Flexibility

Stretching exercises after games or even during practice can increase flexibility. Stretching should also be incorporated into the athlete’s daily fitness plan.

Proper Technique is Key

Good coaches enforce proper techniques and reinforce during the playing season. This will eliminate abuse on muscles, joints or tendons which are unnecessary and could cause injury.

Take a Break

Contrary to popular belief, taking a rest from any physical activity allows the body to rejuvenate and rebuild. Remind your athlete to rest during practice and games to reduce injuries and prevent overheating.

Play Safe

Rules in sports are there for a reason. Make sure your child understands the risks if not followed appropriately. Rules against headfirst sliding in baseball and softball and spearing in football should be enforced.

Pain Trumps Play

It is very important that athletes do not play if they are feeling pain or are injured.

Drink Fluids

Your body loses a lot of water during physical activity so it’s important to replenish those lost fluids before, during and after not only games but after exercising or practice.

Sports-Related Emotional Stress

The pressure to win can cause significant emotional stress for a child. Coaches and parents should keep this in mind when training or coaching an athlete.