How to Reduce the Risk of Injuries in Young Athletes

April is National Youth Sports Safety Month

Participating in youth sports can lead to immediate and long-term benefits for children. Unfortunately, sports injuries can, and do, occur.

 

According to the Centers for Disease Control and Prevention (CDC), more than half of the seven million sports and recreation-related injuries that occur each year are sustained by youth between ages five and 24.

 

“The most common injuries we see here in youth sports are strains and sprains. Strains being the tearing or stretching of muscle or tendons, and sprains being the tearing or stretching of ligaments,” said Zach Furtak, Licensed Athletic Trainer, Aspirus Northland Orthopedics. “Due to the variety of muscles, ligaments, and tendons we have in our body, that is the most common injury we see in youth sports.”

 

However common, there are still several ways to keep children active while also reducing their risk of a sports related injury:

 

Gear up – Whether during practice or games, athletes should be using protective gear, such as helmets, wrist guards and knee and elbow pads in addition to any other sports gear appropriate to their activity or player position.

 

Use the right stuff – Be sure that sports protective equipment is maintained correctly and is in good condition. Poorly fitted equipment may be uncomfortable and may not offer proper protection.

 

Practice makes perfect – Have athletes learn and practice skill sets relevant to their chosen activity. For example, appropriate tackling technique is important in preventing injuries in football and soccer. Correct biomechanics, or movement and alignment, also plays a role in preventing injuries during baseball, softball, and many other activities.

 

Be well conditioned – Be sure to safely and slowly increase activities to improve physical fitness; being in good condition can protect players from injury.

 

Hydration and nutrition – Remind athletes to take care of their bodies by making sure they are properly hydrated and eating a well-balanced meal.

 

Be a good model – Communicate positive messages about safety and serve as role models for safe behavior, including a wearing helmet and following the rules.

 

Recovery from an injury is different for each athlete. “Some of the basic injuries, days to weeks, some of the more severe injuries weeks to months; all depends on the nature of the injury,” added Furtak. “Each injury is different, and each athlete is different in their healing process and the injury itself.”

 

Safety and health should be a top priority for coaches and parents to keep athletes in the game and having fun, this includes listening to players’ concerns and identifying injuries.

 

They can also encourage players to be honest if they are experiencing pain and not to push through it. If an injury does occur, parents and athletes can follow the acronym RICE to aid recovery.

• Rest and protect the injured or sore area.
• Ice or use a cold pack as soon as possible.
• Compression, or wrapping the injured or sore area with an elastic bandage.
• Elevation (propping up) the injured or sore area.

“Coaches should be coaching proper technique, making sure that athlete is doing the right things, not putting themselves in jeopardy to injure themself, having off-season strength training, getting your body ready for the sport at hand, not going into it, not ready for it,” added Furtak. “And then while you're in the sport, taking care of your body, strength training, stretching.”

 

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