8 Tips To Prevent Sports Injuries in Young Athletes
Right equipment, proper training, safety first approach
Right equipment, proper training, safety first approach
Sports injuries can significantly hinder young athletes, cause pain and take the fun out of playing sports.
Preventing these injuries goes beyond merely avoiding accidents. It requires fostering an environment where young athletes can perform safely.
“When it comes to youth sports, always put your child in the best and safest environment,” says Shaun Berger, MD, a pediatrician and sports medicine expert at Scripps Clinic Rancho San Diego.
Experts say half of sports-related injuries among children are preventable. Simple steps can be taken to reduce the risk of injury in all types of sports.
“Playing sports should be fun, which is why safety is so important. No one wants to see their child suffer an injury that could have been avoided with proper training or equipment,” Dr. Berger says.
Common injuries
About 2.7 million young people, aged 5 to 24, went to the emergency room for sports and recreation injuries, according to the most recent report by the Centers for Disease Control and Prevention (CDC).
Sprains, strains and dislocations make up the most common sports injuries.
Concussion risks
Dr. Berger says special priority should be given to concussion safety to protect young athletes from brain injuries, which can have long-term effects. He stresses that athletes should learn to play fair and avoid unnecessary contact. One in four concussions results from illegal or aggressive play.
According to the CDC, youth sports with the highest rates of concussion include football, soccer, basketball and wrestling.
It’s crucial for coaches and players to recognize concussion symptoms and seek medical evaluation before allowing athletes to return to play.
“A concussion is like a brain sprain,” Dr. Berger says. “You wouldn’t go back on the field with a sprained ankle, and you shouldn’t go back out with a sprained brain.”
Eight tips for parents to help prevent sports injuries
1. Make sure your child gets a physical exam
A pre-season physical exam can help identify, prevent and address any issues that might interfere with sports participation.
“Sports physicals are an opportunity to look at the child from head to toe, to make sure everything is working the way it should and anticipate any hidden problems,” Dr. Berger adds.
Scripps offers sports physicals through its pediatricians and family medicine physicians, and at Scripps HealthExpress walk-in clinics at Scripps Clinic and Scripps Coastal Medical Center locations across San Diego County.
2. Encourage warming up before playing
Make sure your child warms up properly before engaging in sports.
“Warming up requires a careful approach,” Dr. Berger says. “Girls are much more prone to knee ACL (anterior cruciate ligament) injuries than boys and should exercise particular care in sports that involve quick direction changes, like soccer and basketball.”
Proper preparation can make a significant difference. “A short plyometric warm-up can reduce ACL injuries by as much as nine times in female athletes. I also recommend 15 minutes of plyometric stretching three times per week,” Dr. Berger says.
3. Ensure proper supervision
Team sports should always be supervised by qualified adults. “Make sure the coach is someone who is committed to safety first and can teach proper techniques,” Dr. Berger says.
Overuse injuries often stem from inadequate training or technique. “Work with your physician or coach to make sure the activity won’t cause chronic or recurrent problems,” he says. “For example, in baseball too much throwing can cause injury. It’s important to monitor young baseball pitchers for pitch counts during practices and games.”
“Prepubescent athletes should focus on repetitions and avoid strength training until after puberty,” he adds.
4. Provide properly fitting equipment
Equip your child with appropriate gear, such as helmets, pads, protective eyewear and mouth guards. Well-maintained equipment can prevent severe injuries like head trauma, eye damage or broken bones.
5. Maintain safe playing surfaces
Make sure playing surfaces are well-kept and safe for the activities. Fields with holes and ruts can cause falls and injuries.
6. Monitor for signs of injury
While children often say when they’re hurt, some may try to continue playing despite injuries.
Watch for signs of injury, such as wincing or showing pain when moving or trouble breathing.
“If an acute injury is affecting a child’s function, first aid should be given right away,” Dr. Berger says. “The child or parents should contact a physician immediately for further assistance.”
For overuse-related pain, a physician can determine if a sports medicine specialist is needed. However, if the injury appears severe, take your child to the nearest hospital emergency department.
“It’s important to consider the future,” adds Dr. Berger. “We don’t want an injury that will affect them for the rest of their lives.”
7. Encourage cross-training
Engaging in various sports can help develop different muscle groups and skills, reducing the risk of overuse injuries.
8. Promote rest and recovery
Adequate rest allows the body to heal, reducing the risk of injury. Neglecting rest can lead to overuse injuries and burnout.
If your child plays sports year-round, encourage taking a season off. Athletes who train continuously are more likely to get injuries from overuse. “Our muscles need time to relax,” Dr. Berger explains. “Any part you use over and over, whether in a person or a car, is going to wear down.”