Prevent Sports Injuries in Your Child

Where there are balls or bats, bruises, sprains, and strains are inevitable. In order to prevent sports injuries in your young athletes this summer, here are the most important things to remember: hydration, warm-ups before exercise, protective gear, and knowing when to stop.

• Staying hydrated prevents heat illness, helps maintain energy, and assures optimal athletic performance.

• When your child warms up before physical activity (stretching and warming up muscles) he or she prepares their muscles for an intense workout.

• Wearing protective gear during sports activities is crucial to avoid life-threatening injuries. Ask your child’s coach about what gear is needed.

• Last but not least, teach your child to stop the activity if her or she feels sick, hot, weak, has a difficult time breathing, or experiences chest pain. The first three symptoms might signify heat illness. If your child experiences one of the last two symptoms, consult with your health care provider as soon as possible. An evaluation should be done before you allow your child to return to the activity.

When an injury happens, remember the acronym: RICE.

Rest the injury for at least 48 hours.
Ice the injury 3-4 times a day for 15-20 minutes.
Compress the injured wrist, knee, or ankle with an Ace bandage wrap.
Elevate the injured area above heart level to help decrease swelling.

Sprains and strains typically start to slightly improve in 3-4 days. If the symptoms get worse instead of improving, your child refuses to use the injured limb, there is deformity or severe swelling, or you are simply concerned, consult with your health care provider.

By:Barbara Hillary, PhD