10 Tips to Protect Your Child from Sports Injuries

Children’s Growing Bodies More Vulnerable to Injury

With increasing rates of childhood obesity and diabetes, it’s easy to think that the more children exercise and participate in sports, the better. Moderate physical activity is healthy for a child’s mind and body, but excessive or inappropriate levels of activity can result in serious injuries ― some with lasting effects.

“Children’s bones, muscles, tendons, ligaments and joints are not fully developed until the end of puberty—typically age 15 for girls and age 17 for boys,” says Sally Harris, M.D., MPH, a pediatric sports medicine doctor at the Palo Alto Medical Foundation’s Palo Alto Center. Dr. Harris specializes in pediatric and adolescent sports medicine and has specific professional interests include the prevention and treatment of sports related injuries in children and adolescents.

“Because injury or pain at these growth sites can lead to permanent conditions, persistent pain should never be ignored or dismissed as growing pains,” she said.

To help your children stay safe during sports and physical activity, Dr. Harris recommends these 10 tips:

1. Be fit first. Before participating, your child should be in proper physical condition for his or her sport.
2. Get a physical exam. Take your child to the doctor before he or she begins participating in sports.
3. Know the proper techniques and rules of the game. Make sure your child is using the right positions and postures when playing.
4. Cool down and warm up before practices and games—and before any physical activity.
5. Wear protective gear. Make sure the equipment fits properly and is appropriate for the sport.
6. Stay hydrated. Make sure your child drinks enough water before, during and after exercise.
7. Talk with the coach. Find out if your child’s coach has proper credentials, including experience coaching children and understanding their special needs, training in first aid, and knowledge about injury prevention and proper body mechanics.
8. Ignore the “no pain, no gain” philosophy. If your child is too tired or in pain, he or she should stop playing.
9. Remember R.I.C.E. If your child does have a minor injury, respond with Rest, Ice, Compression and Elevation.
10. Don’t overdo it. Play only one sport per season to avoid over-taxing the body, and rest at least one day per week. It is also important to cross-train and avoid playing the same sport year round.