Sports and Recreation Injury Prevention

High-risk sports

Though there is no such thing as a "safe" sport, highly competitive sports such as football, weightlifting, gymnastics, and wrestling pose particularly higher risks of injuries, especially among children.

Running and weightlifting, and other sports that involve repetitive impact, expose children to a high risk for lumbar (lower back) injuries. Contact sports, such as soccer and football, expose the cervical spine, or neck to injury. More than one-third of all high school football players sustain some type of injury. Soccer participants are easy candidates for mild to severe head traumas, neck injuries, cervical spine damage, headache, neck pain, dizziness, irritability, and insomnia. Heading the ball, the act of using the head to re-direct the soccer ball, has been linked with cervical injuries in children and adults. The trampoline and gymnastics also present significant risks for spinal cord injuries from unexpected and brute falls or contact with hard surfaces.

Proper conditioning

There is no substitute for proper conditioning, both long-term and just before play, and its role in preventing injury or minimizing the impact of injuries sustained during participation.

Here are some warm-up tips:

• Low-impact activities such as walking will help gradually increase the flow of warmed blood to the muscles and ligaments of the back. This helps to prepare those muscles for the work they'll be called on to do during the activity.
• Simple lower and upper back stretches, as well as hamstring and quadriceps stretches, can help you stay flexible and limber.
• To prepare for winter sports, such as skiing, skating, sledding, and tobogganing, do simple squats, lunges, and knee-to-chest stretches.
• After you have finished playing, don't neglect the cool-down, which allows your muscles to return to their normal, relaxed state. Without this important step, you run the risk of having your muscles tighten up or cramp.

Tips for your kids:

• Always strive to maintain the recommended weight for your child's age and size-not the rigors of the sport.
• Be wary of so-called energy or power bars.
• Don't allow your child to load up on candy bars or carbonated rinks before or during a game. These foods will sap energy. Sports drinks are a better alternative.
• Encourage proper conditioning, including a supervised weight training program.
• Ensure your child is well-rested before an event. A tired body is much more prone to suffering an injury.
• Insist on warm-up exercises before any sports activity.
• Invest in and wear proper equipment, including safety equipment such as mouth guards, shatterproof goggles, and elbow and knee pads. If any equipment is excessively worn, replace it immediately.

Never forget the importance of proper nutrition (avoid high-fat foods, such as candy bars and fast food) and hydration (at least 8-10 glasses of water a day).