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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.
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Parents Master Art of Schedule Juggling
By
Pam Shebest
Special for MHSAA.com
October 18, 2016
If it’s Tuesday, it must be volleyball — or is it soccer or maybe swimming?
Time to check the calendar, the phone app or the white board.
To keep up with two or more students involved in different sports in the same season, families have devised their own ways for keeping track of schedules.
The Carpenters, who have sons Matthew and Alex at Kalamazoo Hackett Catholic Prep, use several calendars, including a master schedule in the kitchen.
The Perkins, whose daughters Lauren and Audrey attend Mattawan High School, rely mostly on the phone app Cozi to keep schedules straight.
For the parents, it’s a question of logistics and juggling, which sometimes takes a lot of creativity.
“We have electronic calendars and paper calendars to look at every morning,” dad Tim Carpenter said. “We talk about who’s going where and who’s going to do what at the start of each day to figure it out.
“I keep a sports calendar to share with all the family so they can see the different things going on. If we are ever home at night without a game, it’s a strange feeling.”
Besides the composite kitchen calendar, “We also have our iPhone calendar so we both can see one another’s calendar at the same time,” mom Julie Carpenter said.
“It’s pretty much Monday through Saturday, some game or practice. Sunday it’s Mass, groceries and laundry.”
The Perkins use a phone organizer app called Cozi.
“We try to get all the schedules in there so everybody knows where everybody else is,” mom Valerie Perkins said. “I usually have a white board on the kitchen counter that I update weekly, and it kind of tracks who’s got what when.
“The girls’ meets are on opposite days. Like Audrey will have something on Monday, Wednesday and Lauren has Tuesday and Thursday. Occasionally they both have Saturdays. Then we divide and conquer, for sure.”
With five children, the Carpenters try to split time evenly between all the activities.
Matthew, a senior, is Hackett’s soccer goalkeeper and Alex, a sophomore, plays junior varsity football. Oldest son, Josh, a sophomore at Michigan Tech, plays broom ball – and while his parents don’t travel to watch him play, the games are webcast during the winter.
The activities won’t end soon. Bennett, a sixth grader and Bethany, a third grader, both at St. Augustine in Kalamazoo, also are involved in sports.
The Carpenters try to attend all of their children’s games together, but sometimes that is not possible.
In that case, “We usually base it on who’s closer,” Tim Carpenter said. “If there’s one game south near where I work in Portage (at MANN+HUMMEL), I’ll usually go to that.
“If Julie (who works at Borgess-ProMed Physician Pediatrics in Richland) has only seen one of Alex’s games and I’ve seen two, she’ll go to Alex’s. We try to keep it even.”
Both parents were introduced to new sports once their sons got involved.
“(Our sons) haven’t done tennis or golf,” Julie Carpenter said. “Soccer’s got more action and excitement; basketball is similar. Skiing was neat because it’s such a close-knit community. Cross country was fun because it was a very team environment.
“I had not seen cross country before, but when Josh started cross country it was really exciting because we thought ‘OK, how much can you get out of cross country as a spectator?’ It was pretty exciting for us just to run from spot to spot. They’re such a close-knit group of kids.”
Whether there are five children or two, as in the Perkins family, parents face the same dilemma: trying to juggle work, practices and events.
“We usually try to trade off so we get an even mix of seeing the girls,” said Valerie Perkins, who works at Bronson Urology in Kalamazoo. “Sometimes Rob’s schedule dictates that. Sometimes it’s who’s ever closest.”
Rob Perkins, who works at TRW in Mattawan, said sometimes there’s a glitch.
“When they give us advance warning of what’s going on and it doesn’t change, then I can work around it,” he said.
“The only time it gets frustrating is when something changes at the very last minute, or maybe it was always the same and the girls’ stories change at the last minute,” he added, laughing.
Neither parent was familiar with the sports their daughters chose.
“With dive, Lauren started in eighth grade, so it evolved from a summer camp and she really enjoyed it,” Rob Perkins said. “We kind of fell into Kyle Oberhill, who’s the diving coach for (Kalamazoo College) and he manages the facilities for Western (Michigan University).
“He’s just really easy-going. (Lauren) excelled in it right away. As a freshman, she broke the school record. That kind of kept her motivated to keep going.”
Oberhill also had a workshop for parents to explain the intricacies of competitive diving, and that helped. Audrey, meanwhile, took on another sport new to her parents when she started playing volleyball in seventh grade.
“We didn’t know much about it, but the important thing to know about it is she enjoys it,” her dad said.
Rob Perkins said it would be much easier if volleyball and dive were not in the same season, but there is an upside.
“I would say, generally speaking, being in sports certainly builds their self-confidence, keeps them occupied.”
Their mother said she can see a positive influence of sports on their girls.
“I think sports have definitely improved them,” she said. “They’ve learned how to become leaders and work as a team, and I really appreciate that.
“I can see it develop in both of them over the years. Both are captains of their teams.”
And both sets of athletes said it’s important to see their parents at their games.
“It gives me more confidence,” Alex Carpenter said, “and makes me feel good that they want to see me play.”
Pam Shebest served as a sportswriter at the Kalamazoo Gazette from 1985-2009 after 11 years part-time with the Gazette while teaching French and English at White Pigeon High School. She can be reached at [email protected] with story ideas for Calhoun, Kalamazoo and Van Buren counties.
PHOTOS: (Top) Mattawan parents Rob and Valerie Perkins cheer on their daughter Lauren during a recent swimming & diving meet. (Middle top) The Carpenters, clockwise from top left: Tim, Julie, Alex and Matthew. (Middle) The Perkins daughters, Lauren (left) and Audrey. (Middle below) Matthew, the Hackett soccer goalkeeper, looks to pass after gathering up a loose ball. (Below) Lauren Perkins dives during a meet. (Lauren Perkins head shot by Becky Anderson Photography, all other photos by Pam Shebest.)