10 tips to help keep your child injury-free during sports

Whether it’s on a school-affiliated team, through a community league or just playing with friends, you want to make sure your kids stay safe and injury free when they are playing any sport. Sports are a great way to help keep kids healthy. But sports participation, even non-contact sports, always carries a risk of injury.

Here are 10 ways you can help ensure their safety:

1. Wear protective gear: Players should dress with the appropriate protective gear for their sport at all times. This can include padding, helmets, mouthpieces, face guards, eyewear and protective cups. Many sports, such as baseball, have their own safety risks. Make sure you know what the risks are and what safety equipment you need. You’ll also want to make sure the gear fits properly and is in good condition.
2. Make sure to stretch: Encourage everyone in your family to stretch their muscles before and after physical activity. This helps reduce cramping and tightness in the muscles and joints and could prevent some types of injuries.
3. Drink lots of water: Teach your child the importance of staying hydrated before, during and after physical activity. Then encourage them to drink plenty of fluids. Provide plenty of water or sports drinks as necessary, especially during hot weather or intense exercise. Avoid practicing in extreme hot/humid weather whenever possible and always wear light clothing. And don’t forget the sunscreen!
4. Know when to stop: Make sure your children know that if they feel any type of pain, from tightness to soreness, stop competing and rest. Pushing through pain can turn a minor injury into a major one. Encourage them to listen to their body and take breaks when needed.
5. Rest and Recovery: Make sure your child gets enough rest and recovery time between practices and games. Overuse injuries can occur from repetitive stress on the body without adequate rest periods.
6. Injury Reporting and Treatment: Teach your child to recognize and report any signs of injury or pain to their coach and you. If an injury occurs, ensure that it is promptly evaluated and treated by a qualified healthcare professional to prevent further complications.
7. Proper Technique and Coaching: Enroll your child in organized sports programs with qualified coaches who prioritize teaching proper technique and safe playing methods. Coaches should focus on teaching skills gradually, emphasizing safety and injury prevention.
8. Sport-Specific Training: If your child participates in a specific sport, consider sport-specific training programs that focus on improving strength, agility and sport-specific skills. This can help them develop the necessary physical abilities and reduce the risk of injuries.
9. Physical Fitness: Encourage your child to maintain a good level of overall fitness and conditioning. Regular exercise outside of organized sports can help improve strength, flexibility and endurance, reducing the risk of injury.
10. Communication and Support: Finally, maintain open communication with your child about their sports activities. Offer support, listen to their concerns and encourage them to speak up if they feel unsafe or uncomfortable.