Prevent Sports Injuries in Children

By James Krcik, M.D.
Board-certified Pediatric Sports Medicine Specialist
Ingalls Memorial Hospital

Millions of children participate in the fun and excitement of sports activities every day as their parents enthusiastically cheer them on. Whether it’s spring soccer, track, gymnastics, little league baseball or recreational bicycle riding, sports can teach kids to stretch their limits, practice sportsmanship and develop discipline.

But sports also carry the potential for injury. By knowing the causes of sports injuries and how to prevent them, you can help make athletics a positive experience for you and your child.

Sports Injury Stats

According to the Centers for Disease Control (CDC), more than 3.5 million children under the age of 14 receive medical treatment for sports-related injuries each year. About 80% of these injuries result from playing football, basketball, baseball or soccer. Two-thirds are soft-tissue injuries, including sprains (tearing a ligament) and strains (tearing of a muscle or tendon). Only five percent are actual broken bones.

It’s no surprise that contact sports put young athletes at risk for injury, but what many parents don’t realize is that the bones, muscles, tendons, and ligaments in children are still growing, making them even more susceptible to injury. Be sure to pay careful attention to your children’s complaints of sports-related aches and pains, because if left untreated, permanent joint damage can occur, which may hinder their physical growth and possibly affect their ability to play sports in the future.

The good news is that there are ways to decrease your child’s risk for sports injury. Follow these tips to keep your young athlete on the playing field and out of the emergency room:

• Have your child prepare for their sport before the very first practice. Make sure your child is getting at least one hour of exercise each day, slowly building up the length and intensity of exercise. Encourage them to work on certain kinds of exercise that will help them get ready for their sport. For example, if your child is going to play soccer, suggest they start running. Younger kids can start with a few laps around the field or playground and slowly increase the distance. Older kids can start slow and work up to a few miles a couple of times each week. And don’t forget to schedule your child’s sports physical at several weeks before the season starts. This allows time for more tests or follow-up if needed.
• Know the rules and use the right safety gear. Even though your child will learn the rules for their sport during practices, it’s a good idea to give them a head start about the rules and needed sports equipment before the season starts. Explain to them that sports rules help keep them safe. For example, tackling rules in football help prevent neck injuries. Using the right equipment and safety gear for the sport can also lower the chance of getting hurt. Examples include mouth guards, pads and helmets. Another note about gear: Though it may be tempting to use sports equipment interchangeably, it’s not the best idea. Baseball cleats, for instance, aren’t appropriate on the soccer field. The spike on the toe can cause serious injuries if it comes in contact with another player’s shin.
• Warm-up and cool-down are a must. Warm-up and cool-down stretches are necessary to prevent muscle spasms and help promote good body mechanics. Watch your children to make sure they don’t rush through stretches. Stretching the muscles can help maintain and increase flexibility, which also helps prevent injury. Check with your child’s coach, athletic trainer or healthcare provider for suggestions of good stretches before the season starts.
• Be aware of the appropriate body mechanics and physiology behind each sport. Be sure your child understands what body positions and stretching techniques best protect him or her. For example, the correct way to do a hurdle stretch is to stand on one leg and hold or tuck the elevated leg close to the back side of the body – and not off to the side.
• Don’t play through the pain. Learn to recognize when your child is in pain. If he or she shows signs of pain or injury at practice or in the game, don’t tell him or her to “tough it out.” Pull them out of the game and seek medical attention if necessary.
• Good nutrition is important for bone and muscle building. While it may be tempting to hit the drive-through after practice or a game, try to eliminate junk and/or fast food from your young athlete’s diet. Instead, focus on needed fruits and vegetables, calcium and protein that help build strong bones and muscles.

Despite our best efforts, sometimes injuries are unavoidable. If you or your child suffers a sports-related injury, the Ingalls Sports Network can help.

Comprised of board-certified orthopedic physicians who specialize in sports medicine, arthroscopy and many minimally invasive procedures, the Ingalls Sports Network uses state-of-the-art diagnostic technology to treat athletes within 24 to 48 hours of injury at several convenient locations. Network specialists also are available to educate athletes, coaches, trainers and athletic directors about injury causes and prevention.

For more information, call the Ingalls Sports Network at (708) 915-OUCH (6824).