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.
Why Spring Sports Injuries Are Common & How To Prevent Them
April 11, 2023
When spring is in the air, athletes of all ages head outdoors to play their favorite sports, including softball, baseball, tennis, lacrosse and track & field.
Unfortunately, the change of season also ushers in injuries, says Joseph Medellin, M.D., a primary care sports medicine doctor at Henry Ford Medical Center-Jackson. A variety of factors can cause spring sports injuries, including:
► Too much or too little winter activity: With shorter days and colder temperatures, some athletes aren’t as active in winter. Even if you are going to the gym regularly, sport-specific muscles – like muscles in the chest and shoulder that help you throw a baseball – may weaken.
At the start of a new sports season, a sudden increase in the demand on these muscles can lead to injury. Taking steps to get ready for spring sports before the season starts can lower this risk. It’s also not uncommon for multi-sport athletes to have games and practices year-round with multiple practices in one day. Not allowing yourself enough downtime can lead to overuse injuries, including strains and sprains.
► Transitioning outdoors: Winter sports often take place on hard surfaces, like wood basketball courts, gyms and treadmills. These surfaces are flat, making it easier to maintain your footing. Spring sports involve soft running surfaces like grass and turf that are uneven. They can also be wet, muddy or icy due to spring weather. All these circumstances increase the risk of injury due to falls.
Cold weather can also be a factor. Early spring temperatures can still be quite cold. It takes longer for muscles to warm up, and they might not work as efficiently. This can be especially troublesome with sports like softball where there are lulls in activity between innings. Playing with cold muscles can increase the risk of sprains and strains.
► Sport-specific movements: Throwing, sprinting and kicking are moves that most people don’t do on a daily basis. They require powerful motions that can stress unconditioned muscles and joints. This is especially true if you haven’t been cross-training to strengthen supporting muscles or haven’t gradually increased your intensity.
A sprinter may experience hip pain from running at full speed around the curve of a track. Rotator cuff injuries can occur in sports that involve throwing, like the javelin, shot put, and baseball and softball. Soccer players can pull their groin from repeatedly taking long kicks.
If You Suspect A Sports Injury, Don’t Put Off Care
A doctor’s office is often the last place eager athletes want to be at the start of the season. But pain should not be a regular part of your training program. If you think you’ve sustained an injury, trying to push through often makes it worse.
Making time to see the doctor can be challenging, especially if you have to miss a practice or game for your appointment. But it’s worth it. “The sooner you get evaluated, the sooner we can get you on the path to recovery,” Dr. Medellin says.
The opposite can be said when treatments are delayed. “The longer you’ve had an injury, the longer it may take to heal,” explains Dr. Medellin. “And first-line treatments aren’t as likely to be successful, which can mean more time away from your sport.”
Sports Injury Treatments That Keep You In The Game
Seeing a doctor doesn’t always mean you’ll have to sit out the season. Treatment may include intermittent rest, as long as you don’t have a severe injury like a stress fracture or tendon tear. “We may recommend a return to sport at a lower intensity or with additional rest days to see if the pain goes away,” says Dr. Medellin.
Patients with minor injuries might also benefit from physical therapy between practices. Physical therapists can correct poor form. They can also help you safely stretch and strengthen injured muscles to promote healing. Conditioning through Henry Ford Health's sports performance program can also speed recovery and prevent injury.
“A sports medicine doctor’s goal is to keep athletes active and involved in the sport they love,” says Dr. Medellin. “That’s what I want for my patients.”
To find a sports medicine provider at Henry Ford Health, visit henryford.com/sportsmedicine or call 313-651-1969.
Joseph Medellin, M.D., is a primary care sports medicine doctor at Henry Ford Medical Center-Jackson.