Ten tips to Prevent Sports injuries in Children and Adolescents

12 Sep

 

The need to encourage physical activity in children and adolescents means their increasing participation in individual and team sports. Although the main goal is to stay fit and enjoy, injuries sometimes occur that following basic recommendations can be avoided.

The American Pediatric Association states that most injuries to young athletes are due to excessive exercise.

Many of these injuries occur in ligaments, tendons and muscles. Excessive exercise can also lead to stress fractures. In addition, AAP specialists note that in minors, areas where bone growth is occurring have a greater risk of injury precisely during the rapid developmental stages.

In a growing child, localized pain on a bone should be evaluated by a physician even if the inflammation is minimal or limited to movement, American pediatricians add.

The most frequent sports injuries are sprains and sprains that affect ligaments and muscles, as well as bone fractures due to stress caused by an abnormal pressure on tendons, joints, bones and muscles.

To reduce the risk of injury, American specialists advise:

Take days off: you must plan in the training of any sport at least one day of rest per week to allow the body to recover.

Use the right equipment: players should wear the correct protective gear depending on the sport, such as helmet, knee pads, goggles, eye protection or dental protection. Young athletes should not assume that using this protection can lead to more dangerous or risky activities.

Strengthen the muscles: it is necessary to perform maintenance exercises during the warm-up to strengthen the muscles involved in the sport.

Increase flexibility: stretching exercises before and after sports practice increase flexibility and should be incorporated into a daily maintenance plan.
Use the proper technique: something that should be specially reinforced during the sports season.

Rest: Rest periods during training and sporting events can reduce injuries and prevent heat stroke.

Playing securely: follow-up of the rules of the game must be reported and reinforced to avoid shocks among players for anti-regulation actions with, for example, head, shoulder or hip in contact sports.

If there is pain you have to stop: either during training or when the game or sports activity has begun.

Avoid heat injuries: Drink lots of fluids before, during and after exercise or sports. You should decrease or stop doing sports practices or competitions during periods of high heat or humidity and wear light clothing.

Take care of the emotional aspect: the pressure to win can produce emotional stress in the minors. In exercise and sport in children and adolescents should be evaluated effort, sportsmanship and hard work. They must be rewarded for striving and for improving their skills rather than being punished or criticized for losing in a game or competition.