Your friends at KidsStreet are sharing our top ten best sports safety tips to keep your little athlete in the game and off the bench this fall.
Your young athlete may not be looking forward to returning to school this fall, but they’re probably overjoyed by the return of their fall sports season! And you’re likely pumped to cheer them on through their season as they gain all the benefits of sports participation like improved:
- Academic performance
- Confidence
- Discipline
- Emotional well-being
- Mood
- Physical fitness
However, whether your athlete’s favorite fall sport is cross-country running, cheerleading, field hockey, football, or soccer, all involve risks of injury. Some of the most common fall sports injuries include:
- Concussions, also called traumatic brain injuries (TBIs), are more common in contact sports like field hockey and football.
- Dislocations of fingers, kneecaps, and shoulders may occur in physically demanding sports like cheerleading and football.
- Fractures of the ankle, collarbone, forearm, and wrist may happen during sports from a collision or a fall.
- Knee injuries can occur in any sport and may develop over time with overuse or suddenly from a collision, fall, or twisting motion.
- Shin splints are an overuse injury most frequently experienced by runners.
- Sprains and strains may occur with overstretching, tearing, or twisting of a ligament (sprain), tendon, or muscle (strain).
After looking at that list of common sports injuries, you may be tempted to sideline your athlete to keep them safe. Not to worry – we’ve compiled our top ten safety tips for preventing sports injuries for your fall athlete! Put down the bubble wrap and read on for our best injury prevention tips!
#1 – Sports Physical
Schedule your child for a sports physical before their fall sports season starts. Most organized sports require an annual sports physical before your child can join the team roster. A sports physical is designed to maximize safe participation in sports. They identify any current injuries, risks for injuries, or health conditions that may interfere with sports performance.
If your child has an existing injury, your healthcare provider may recommend physical therapy or rehab to strengthen the injured area and teach your child ways to prevent future injuries while playing sports. If your child has a medical condition such as asthma, your healthcare provider may prescribe an inhaler to prevent exercise-induced exacerbations of their asthma.
Need to schedule a sports physical? KidsStreet can help! Registering online is fast and easy!
#2 – Cross Training
Encourage your athlete to exercise all their muscle groups to prevent overuse injuries from their favorite fall sport. Knee injuries make up about half of sports-related injuries. Still, many can be prevented, like anterior cruciate ligament (ACL) tears and patellofemoral syndrome, by strengthening the muscles around the knee. Have your kiddo exercise and strengthen their hamstrings, hips, and thigh muscles to help prevent knee injuries.
Incorporating a balance of cardiovascular and strength training will help reduce injuries. If your athlete does not want to play other sports to exercise different muscle groups, check with your local gym for special rates for young athletes. Some gyms offer reduced rates or free memberships to encourage young athletes to remain active and physically fit.
#3 – Warm Up
Playing sports with cold ligaments, muscles, and tendons is a recipe for a sprain or strain disaster. Remind your young athlete to warm up with stretches such as toe touches, lunges, and triceps stretches.
They should also incorporate dynamic warm-up exercises such as walking, knee hugs, and jumping jacks. Warming up before their sport will help increase their range of motion, reducing the risk of groin strains and rotator cuff injuries.
#4 – Proper Equipment
Your athlete must have the proper equipment for their fall sport. Football players need properly fitting helmets to help prevent head injuries like concussions and shoulder pads to help prevent shoulder dislocations.
Proper shoes for your kiddo’s sports are essential. For example, sports like soccer require firm ground (FG) cleats for natural grass fields and artificial ground (AG) cleats if they play on artificial grass. Runners should change their running shoes every 300 to 500 miles to ensure stable support and help prevent shin splints.
#5 – Even Playing Field
An uneven playing field, such as a field hockey, football, or soccer field, with bumps, craters, dips, holes, indentures, and mounds can lead to falls, fractures, sprains, and strains. You and your child’s coach should walk the playing field before games to alert young players of potential dangers to watch for.
#6 – Proper Form and Technique
Your child should learn and use the proper form and techniques for their sport to prevent sports-related injuries. For example, football safety tips teach the appropriate form and technique for football tackles, which can help prevent brain injuries like concussions.
Learning and using proper soccer dribbling techniques can prevent sprains and strains. Correct running form and training on softer surfaces can help reduce the risk of runner’s knee, also known as patellofemoral syndrome.
#7 – Don’t Ignore an Injury
Even after you implement all the best injury prevention measures and sports safety tips, sometimes injuries occur. Your athlete should never play with an injury. Playing sports with even a minor injury can lead to more severe injuries.
You can treat minor strains and sprains at home using the RICE protocol:
- Rest – Avoid using the injured area as much as possible for 24 to 48 hours.
- Ice—For the first 24 hours, apply ice packs to the injury for 20 minutes every couple of hours. Remember to place a towel between your kiddo’s skin and the ice pack to prevent skin damage.
- Compression – Wrap your athlete’s injury with an elastic bandage. The bandage should be tight enough to support the injured area and limit swelling but not too tight to reduce blood flow.
- Elevation – Keep your kiddo’s injured area raised above the level of their heart to reduce swelling.
Concussions, dislocations, and fractures always require medical attention. KidsStreet’s urgent care services can help your kiddo heal and feel better FAST! Register online to see a kid-friendly healthcare provider today.
#8 – Staying Hydrated
Fall may bring cooler temperatures, but playing sports even in cooler temperatures can lead to dehydration. Encourage your athlete to drink plenty of water when practicing or playing their sport. Dehydration can lead to fatigue and muscle weakness, which places your athlete at higher risk for injuries.
#9 – Balanced Nutrition
A healthy, balanced diet is crucial for developing strong bones and muscles for your young athlete. Lean proteins are essential for muscle recovery and growth. Avoid fast foods, processed foods, and energy drinks, which will only provide temporary energy, followed by a crash of fatigue. Offer unprocessed, whole foods and encourage regular meals.
Eating disorders can develop in young athletes, especially in sports that emphasize weight or a particular body build, such as cheerleading, running, and wrestling. Watch for signs of over- or under-eating. Talk with your child if you notice binge eating or restrictive eating, and talk with their healthcare provider for advice if you have concerns.
#10 – Rest
Resting between competitions, games, and practices is integral to preventing fall sports injuries. Your athlete should have regular rest days and get plenty of rest each night. Remind them to listen to their body and rest more if needed.
Your athlete may be eager to train daily to master their fall sport, but rest is vital for recovery. Without proper rest, athletes are at risk of overuse injuries. Fatigue can also lead to poor form and technique in their sport, placing them at higher risk for injury.
Turn to KidsStreet Urgent Care
Does your young athlete need a sports physical? Or do you think they may have a sports injury? KidsStreet urgent care is here to help!
Register online to visit one of our kid-focused clinics near you. You and your kiddo can conveniently wait at home or in your vehicle until we’re ready to see you. We’ll text you when it’s time to head to the clinic.
KidsStreet loves walk-ins and welcomes them every day! However, we recommend registering before your visit to reduce in-clinic wait times for you and your athlete. Walk-ins join the same queue as those who register online.