5 Tips to Prevent Sports-Related Injuries
December 3, 2019
Henry Ford Health System
Participating in sports provides so many benefits to kids and teens. There are the obvious benefits of physical fitness and promoting regular exercise. Then, there are also the character-building lessons learned from being part of a team, working hard toward a goal, celebrating tough competition and gracefully accepting defeat. But sports don’t come without some risk.
Sports-related injuries are the leading cause of emergency room visits for kids ages 12-17, according to the Centers for Disease Control and Prevention (CDC).
These injuries impact twice as many males as females. Not surprisingly, contact sports also have higher injury rates. Football, basketball, baseball and soccer account for roughly 80 percent of all sports-related emergency room visits for children.
Sports injuries depend on the age of the athlete and the type of sport played, according to Bridget McArdle, D.O., a Henry Ford pediatrician. Generally, she says, sports injuries are divided into two groups: injuries from overuse like strains and tendonitis, and acute injuries such as concussions, fractures and tears.
The teen years pose special hazards, too. The adolescent growth spurt places teens at higher risk for injuries.
“The growth plates could still be open, which increases the risk for damage,” Dr. McArdle says. “This can lead to long-term problems.”
5 Important Injury Prevention Tips
Fortunately, many sports-related injuries can be prevented — the CDC estimates that as many as half of them could be avoided.
Here are Dr. McArdle’s tips for injury prevention for parents and coaches:
1. Ease into training. It’s important to start gradually in order to decrease the chance of sports injuries. “When you train too quickly at full peak, you are more likely to get hurt. Ease into it – and don’t overdo it,” says Dr. McArdle.
2. Cross train. Changing up the way your child trains is one way to help prevent sports injuries. “Taking a break from one sport to play another is important,” she recommends. Training a different way and using different muscles decreases the strain placed on the same body parts. Practicing gentle stretching exercises such as yoga or Pilates can also help, she adds.
3. Use the right equipment. Everything from the proper shoes and appropriate, properly fitted safety gear for the particular sport are essential for minimizing the risk of injury, as well.
4. Avoid excessive heat. The American Academy of Pediatrics (AAP) recommends young athletes avoid heat illness by wearing light clothing and drinking plenty of fluids before, during and after exercise or play. Coaches should decrease or stop practices during high heat or high humidity periods.
5. Take time to recover. If a sports injury does occur, taking time to recover is very important. Returning to play too soon increases the risk of making the injury worse, and increases the chance of long-term consequences. “Make sure the injury is completely healed before returning. Don’t allow your child to play through pain,” advises Dr. McArdle.
If you have questions or concerns about your child’s readiness to play, be sure to get a sports physical and talk with your pediatrician or primary care provider.
Dr. Bridget McArdle is a board-certified pediatrician, seeing patients at Henry Ford Medical Center – Sterling Heights.
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216 for an appointment within 24 business hours.
NFHS Voice: Regardless of Future Direction, Multiple Sports/Activities is Best Choice
By
Karissa Niehoff
NFHS Executive Director
May 7, 2021
The values of participating in high school activities – sports, speech and debate, music, theatre and other programs – are well-documented.
A majority of the 12 million-plus participants in education-based activities have higher grade-point averages, are more disciplined and self-confident. In addition, research indicates that participation in high school activities is often a predictor of later success – in college, a career and becoming a contributing member of society.
This past year, the importance of these activities was demonstrated further through the consequences that occurred when these programs suddenly were unavailable.
The social, emotional and mental health of students was affected. When sports and activities no longer were available, many students self-reported symptoms of depression and anxiety. With less physical activity and no involvement in these programs, there were state-reported higher incidences of youth suicide. The research is sobering, and the link between participation in activities and overall health has arguably never been so clear.
So, there is a hope that the expected return to full programming this fall will begin the healing process.
And, if the opportunity to play one sport or activity is a positive step, the chance for involvement in multiple sports or activities throughout the entire school year has untold benefits – for the majority of students who are involved in high school activities to compete with their friends for fun, as well as those who are hoping to play sports at higher levels.
For many students, the experience of playing on a high school team may be the most positive aspect of their lives, and the high school coach or director of a speech or music group may be the most positive role model they have.
So, the return of these activities in schools nationwide is crucial. These programs provide a welcoming place and a means for support, guidance and direction. And when one sport or activity season ends, students should be encouraged to become involved in another activity the next season. Students can also enjoy multiple activities concurrently, such as participating on a sports team while also belonging to a performing arts group.
In a recent article in High School Today magazine, counselors at a school in Delaware reported that the most successful students applying to college and for scholarships are those involved in multiple sports, band, debate and other activities.
In some cases, the opportunity to participate in activities is the chief motivator to attend classes, graduate from high school, obtain a job and begin a career. Playing multiple sports and/or being a part of multiple arts and activities keeps students engaged throughout the school year.
Playing multiple sports is also the best direction for the 3 to 5 percent of high school athletes who will play at the college level. Many parents believe for their son or daughter to earn a college scholarship, they have to specialize in one sport year-round. This is simply not true.
As opposed to playing one sport year-round, playing multiple sports often affords student-athletes a better chance of landing a college athletic scholarship or, for the most elite athletes, having their name called in the NFL or NBA draft.
Consider this year’s NFL draft. Of the 32 first-round draft picks, 27 played one additional sport other than football in high school, and 10 of the 32 played two other sports. Amazingly, one individual – Jaelan Phillips – played five sports (football, basketball, baseball, volleyball and track & field) at Redlands (California) High School.
The list of high-profile professional athletes who played multiple sports in high school rather than focusing on one sport year-round includes the likes of Patrick Mahomes, Tom Brady, Aaron Rodgers, Joe Mauer, Bo Jackson, Alex Rodriguez and John Elway among numerous others.
The advantages of playing multiple sports rather than specializing in one sport are numerous. Students who play multiple sports have a reduced risk of overuse injuries, are able to learn from multiple coaches, participate in cross-training which leads to better athleticism, have better mental development and teamwork skills, and have a reduced chance of burnout in sports.
A number of successful business men and women were highly involved in high school and college sports or performing arts as well. Meg Whitman, CEO of Hewlett-Packard, was the captain of her swimming team and also played lacrosse, tennis and basketball. Former Whole Foods CEO Walter Robb was the captain of the Stanford soccer team. Bank of America CEO Brian Moynihan played rugby at Brown University.
Whether the goal is to participate in high school sports and activities to have fun with their peers, or to achieve a college athletic scholarship, or to be a lifelong participant, the best route to achieving a successful, healthy balance in life is to participate in multiple sports and other activities.
Dr. Karissa L. Niehoff is in her third year as executive director of the National Federation of State High School Associations (NFHS) in Indianapolis, Indiana. She is the first female to head the national leadership organization for high school athletics and performing arts activities and the sixth full-time executive director of the NFHS, which celebrated its 100th year of service during the 2018-19 school year. She previously was executive director of the Connecticut Association of Schools-Connecticut Interscholastic Athletic Conference for seven years.