By taking initiative and recognizing the steps necessary for a successful outcome we can prevent certain sport injuries before they occur. Especially those related to the long term wear and tear effects of the demanding sports kids play. The American Orthopedic Society for Sports Medicine states that by adhering to these guidelines injury risk is reduced.
These guidelines are:
- Have an annual pre-participation physical exam allows for the screening, prevention, and treatment of any conditions.
- Encourage your child to warm up properly before an activity. Warming up before an activity involves gradually bringing the heart rate up from the resting level by engaging in low-impact exercise such as jogging in place. Athletes should also stretch their muscles to release tension and help prevent injury. Stretching involves going just beyond the point of resistance and should not include bouncing. Stretches should be held for 10-12 seconds.
- Be sure your child cools down properly after an activity. Cooling down after an activity allows an athlete’s heart rate to gradually return to a resting level. Once again, stretching may be helpful to avoid injury.
- Increase training gradually. When deciding when and how much to push your child to the next level, remember the 10 percent rule: do not increase training activity, weight, mileage, or pace by more than 10 percent per week. This allows the body ample time to recover.
- Have your child wear proper fitting equipment. Make sure your child’s equipment such as running shoes are in good condition and fit properly.
- Be sure your child drinks enough water. Athletes often forget to hydrate—an essential step for the body to run well. Hydration allows muscles to work properly and avoid cramps and spasms. See that your child takes water breaks every 30 minutes or more often based on the level of activity and temperature.
Encourage your child to rest and take a break. Athletes who play sports year-round are more likely than others to experience overuse injuries because they aren’t giving their bodies a chance to rest and recover.