 Sports Injury Prevention
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Hydration
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Sports can be played in an organized setting, at school, in the street, or even in the backyard. A child can benefit from participating in sports both emotionally and physically. However, proper precautions need to be taken when children take part in a sport, because their bodies are still growing and their coordination may not be fully developed. Precautions can range from wearing proper safety gear to appropriate adult supervision and enforcement of game rules.
To ensure that your child is participating safely in sports, be aware of the following high-risk situations:
- Faulty or ill-fitting safety gear and equipment, such as helmets and pads
- Inappropriate shoes for the sport
- Inappropriate skill, weight, and/or physical and psychological maturity level for the sport
- Lack of adult supervision
- Lack of appropriate hydration
- Unsafe playing environment
- Lack of enforced sports rules
- Too high or low temperatures
- Lack of shock-absorbing playing surface
- Doing activities (such as bike riding) too close to motor vehicles
- Lack of proper maintenance of equipment
- Lack of proper medical evaluation prior to participation in organized sports
- Sudden, dramtically-increased activity levels (doing too much too soon)
- Inadequate rehabilitation of injuries before continuing to participate in a sport.
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Safety gear should be sport-specific and may include such items as goggles, mouthguards, shin-elbow-knee pads, and helmets. The safety gear worn by a child should fit properly.
In addition, sports equipment (such as bats, baskets, and goals) should be in good working condition and any damage should be repaired or replaced. The playing area should be free from debris and water.
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To make sure your child is physically fit to participate in a particular sport, your child's physician should conduct a "sports physical." These physicals can reveal your child's physical strengths and weaknesses and help determine which sports are appropriate. Most sports physicals for children include a health examination that measures height, weight, and vital signs, as well as check eyes, nose, ears, chest, and abdomen. In addition, your child's physician may perform an orthopedic examination to check joints, bones, and muscles.
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Starting a child in sports too young will not benefit the child physically. The American Academy of Pediatrics (AAP) recommends that children begin participating in team sports at age 6, when they better understand the concept of teamwork. However, no two children are alike, and some may not be ready physically or psychologically to take part in a team sport even at age 6. A parent should base his/her decision on whether to allow the child to take part in a particular sport based on the following:
- age
- weight
- build
- physical development
- emotional development
- child's interest in the sport
Note: The American Academy of Pediatrics (AAP) recommends that late-developing teens avoid contact sports until their bodies have developmentally "caught up" to their peers' bodies.
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As your child participates in sports, he/she will sweat. This sweat must be replaced with equal amounts of fluids, usually 1 to 1 1/2 liters per hour of intense sports activity. Your child should drink fluids before, during, and after each practice or game. To avoid stomach cramps from drinking large amounts of fluids at once, encourage your child to drink about one cup of water (or a type of sports drink) every 15 to 20 minutes. Drinks to avoid include those with carbonation and caffeine.
The following are the most common symptoms of dehydration. However, each child may experience symptoms differently. Symptoms may include:
- thirstiness
- weakness
- headache
- dark-colored urine
- slight weight loss
If your child exhibits signs of dehydration, make sure he/she receives fluids immediately, as well as a snack. The symptoms of dehydration may resemble other medical conditions or problems. Always consult your child's physician for a diagnosis.
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The pressure to win when participating in sports, a poor relationship with a coach, or frustration about never getting to play in games can affect a child negatively. Signs that your child may be suffering from stress related to a sport may include:
- loss of appetite
- vomiting
- headaches
- depression
- sleeping more than usual
- lethargy
- withdrawal from friends, family, and/or activities
Deciding whether to withdraw a child from a sport should be based on what the child says and what the parent observes. Quitting may or may not benefit your child. On the other hand, "sticking it out" may also be detrimental to your child. Winning should not be placed above learning and playing the sports.
To avoid sports-related stress, the American Academy of Pediatrics (AAP) recommends:
- Make sure your child is in the appropriate age and skill group for that sport.
- The rules and playing ground should be amended to make the sports fair for all who play (such as lowering the basketball goal or shortening the distance of a race).
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