Measures to help avoid sports injury

By Kay Taylor

Special to the Pflag

According to the National Alliance of Youth Sports, more than 30 million children participate in both team and individual sports, such as basketball, football, baseball and swimming. Spring and summer mark the start of numerous activities that are fun ways to improve physical fitness and hand-eye coordination, while teaching children determination and teamwork. Unfortunately, these activities are also some of the most frequent causes of youth injuries.

Approximately 5 million sports-related injuries are treated annually in hospitals in kids under the age of 15, according to the National Safe Kids Campaign. Since younger athletes are still growing, their bones, muscles, tendons and ligaments are more likely to be affected by minor accidents. As children get older, the rate and severity of sports-related injuries increases.

While many people think game days are tough, 65 percent of sports injuries occur during practice time, according to Sports Injury Bulletin. The most common types of sport-related injuries in children are ankle sprains, shoulder strains, concussions, dehydration and patel-lofemoral pain syndrome, which is related to knee strain and injury. With proper precautions, these young athletes can play sports with their bodies in the best physical condition and readiness.

Below are some precautionary measures young athletes can take to prevent some sports-related injuries:

• Make sure children have full physicals before they begin practicing for or playing sports. It’s important to know if there are any unknown health conditions that may interfere with the level of activity a child can do.

• As with any physical activity, participants should drink at least 12 ounces of water 30 minutes before the activity begins. Continue to hydrate throughout, as well as 20 minutes following the activity.

• Require at least a 10-minute warm-up before any strenuous physical activity to raise the heart rate gradually – not suddenly – and increase blood flow to the muscles.

• Have athletes stretch both before and after the activity. They should hold each stretch for 10 to 15 seconds for maximum effectiveness. Make sure they stretch their entire bodies – stretching the legs will only help warm up the lower body.

• If your athlete complains of exhaustion or pain, listen to them and do not force them to play through the pain. Adults are taught to listen to their bodies and know their limits – there is no exception for children.

• Be sure someone on the coaching or training staff is certified in CPR and first aid.

• Kids of the same age can differ in size, maturity and strength. Take extra caution when children are competing with kids that are more physically advanced, and avoid that situation if possible.

• For younger athletes, make sure practices are suited to the sport they play. It’s critical to ensure they are receiving the proper conditioning that will allow their bodies to adapt so they can continue playing for years to come.

• Ensure athletes are wearing and using the appropriate safety equipment, even during practice. Be sure to adjust the equipment to fit the child. If something is not fitted properly, it will be less likely to prevent injury.

Keep in mind that contact sports have higher rates of injury, but individual sports injuries tend to be more severe. As soon as an accident occurs, appropriate action should be taken. For treatment of simple injuries, apply the R.I.C.E. technique – rest, ice, compression and elevation – but never hesitate to take an injured athlete to a hospital.

Even if an injury seems minor, listen to the child. If the child complains of persistent pain following an accident, or if their “minor” injury prevents them from performing at their normal level, it is time to see a doctor. The faster an injury is treated, the faster the body can begin to heal and recover.

Kay Taylor, physical therapist, is the supervisor at St. David’s Georgetown Hospital’s Outpatient Rehab-ilitation Clinic.