Sports Injury Prevention

All sports have a risk of injury. In general, the more contact in a sport, the greater the risk of injury.

Most injuries occur to ligaments, tendons and muscles. Only about 5% of sports injuries involve broken bones. However, the areas where bones grow in children are at more risk of injury during the rapid phases of growth. In a growing child, point tenderness over a bone, should be evaluated further by a medical provider even if minimal swelling or limitation in motion is appreciated.

Most frequent sports injuries are sprains (injuries to ligaments) and strains (injuries to muscles), caused when an abnormal stress is placed on tendons, joints, muscles and bones. As always, contact your pediatrician if you have questions or concerns.

To reduce injury:

Wear the right gear. Players should wear appropriate protective equipment such as pads, (neck, shoulder, elbow, chest, knee, shin), helmets, mouthpieces, face guards, protective cups, and/or eyewear.
Increase flexibility. Stretching exercises before and after games can increase flexibility.
Strengthen muscles. Conditioning exercises during practice and before games strengthens muscles used in play.
Use the proper technique. This should be reinforced during the playing season.
Take breaks. Rest periods during practice and games can reduce injuries and prevent heat illness.
Play safe. Strict rules against headfirst sliding (baseball and softball), spearing (football), and body checking (ice hockey) should be enforced.
Stop the activity if there is pain.
Avoid heat injury by drinking plenty of fluids before, during and after exercise or play; decrease or stop practices or competition during high heat/humidity periods; wear light clothing.

Emotional stress is also another risk associated with sports. The pressure to win can cause significant emotional stress for a child. Sadly, many coaches and parents consider winning the most important aspect of sports. Young athletes should be judged on effort, sportsmanship and hard work. They should be rewarded for trying hard and for improving their skills rather than punished or criticized for losing a game or competition.