INjury Prevention Tips for Youth, Parents and Coaches

Sports and exercise are very important for preventing obesity, building strong bones and for maintaining overall health. For physically active children, the risk of suffering a sports injury is always present. These injuries can lead to chronic musculoskeletal problems later in life if they are not treated.

Children's bodies are still growing, which makes them more susceptible to injury than adults. On growth plates, the developing cartilage is weaker than the tendons and ligaments surrounding it. An injury to a growth plate can be serious and affect physical development.

Because children often specialize in one sport year round rather than participating in a variety of activities, the "overuse syndrome" is becoming more common among youth involved in sports. Overuse injuries happen as a result of repetitive movements, children being pushed too hard, or participating in an activity without the proper conditioning or training. Another factor that plays a role in the increase of overuse injuries is that children are becoming involved in organized sports at a younger age. Repetitive overuse can cause stress fractures, muscle tears, strains and bone deformities. Little league elbow, is a common overuse injury that happens from repetitive side arm throwing and strain.

With more than 3.5 million sports related injuries reported annually in children under 15 years, it is clear that coaches, parents and children need to be educated on how to prevent sports injuries.

Recommendations for Youth

1. Warm up with stretching and jogging before beginning any activity. This helps to prevent muscle strains and other injuries.
2. Don't overdo. Taking frequent rest breaks is important. Overuse injuries are among the most common youth sports injuries.
3. Drink plenty of fluids. Water or sports drinks are recommended, not sugary beverages or sodas. Dehydration poses a significant threat, and can be extremely serious.
4. Stop if it hurts. Do not continue to play if something is hurting. Pain can indicate overuse and injury.
5. Stay in shape throughout the year with cardio, strength and flexibility training. Doing so will keep the body fit and ready for physical activity for a sports season.
6. Cool down with stretching exercises after participating in physical activity.
7. Do not overuse during a sports season, and don't play competitive sports all year long.
8. Participate in a variety of sports to maintain good muscle balance. Focusing on only one sport will create an imbalance that can make an athlete more susceptible to injury.

Recommendations for Parents and Coaches

1. Use the proper equipment and wear the appropriate gear for each sport. Make sure all equipment and gear is the right size for the child.
2. Require youth to have a physical examination prior to participation to determine if they are fit enough to play.
3. For obvious reasons, teams and leagues should be grouped according to the size and skill level of the children, not by age or grade level.
4. Coaches should educate and emphasize the importance of stretching and warming up before activity, cool down exercises and also of the importance of strengthening the extremities.
5. Make sure youth stay hydrated, and provide enough water or sports drinks for the duration of the activity.
6. Include rest days in practice and game schedules to allow athletes' bodies to rest and recover.
7. When in doubt, keep them out. If a child seems tired, or appears to be playing through pain, or has a potential injury, the coach should pull him or her out of the game or practice for a break, even if the child protests or claims to be fine.
8. Do not allow children to compete in sports year round. Their bodies need a break. During off seasons, physical conditioning is important to keep their bodies ready for competition.
9. Encourage children to participate in a number of sports and activities to maintain muscle balance.
10. Maintain the right perspective. Winning is important, but the health and safety of the athletes is paramount.

The American Academy of Orthopaedic Surgeons and the National Athletic Trainers' Association has launched a campaign to remind coaches, parents and players that focusing on safety and preventive measures is extremely important. Because each child's body is different, and will adapt to the demands of a physical sport in different ways, it is necessary to monitor and evaluate each athlete on an individual basis.

Sources
American Academy of Orthopaedic Surgeons. http://www6.aaos.org/member/pemr/media/YouthSportsInjuries.cfm

East Bay, California Fitness Blog, Youth Sports Injuries Are On The Rise In The EastBay