9 STEPS TO AVOID INJURY

COMMON INJURY RISKS

All sports have a risk of injury. In general, the more contact in a sport, the greater the risk of a traumatic injury. However, most injuries in young athletes are due to overuse.

Most frequent sports injuries are sprains (injuries to ligaments) strains (injuries to muscles), and stress fractures (injury to bone) caused when an abnormal stress is placed on tendons, joints, bones and muscle. In a point tenderness over a bone should be evaluated further by a medical provider even if there is minimal swelling or limitation in motion.

To reduce the risk of injury:

1. Take time off. Plan to have at least 1 day off per week and at least one month off per year from training for a particular sport to allow the body to recover.
2. Wear the right gear. Players should wear appropriate and properly fit protective equipment such as pads (neck, shoulder, elbow, chest, knee, shin), helmets, mouthpieces, face guards, protective cups, and/or eyewear. Young athletes should not assume that protective gear will prevent all injuries while performing more dangerous or risky activities.
3. Strengthen muscles. Conditioning exercises during practice strengthens muscles used in play.
4. Increase flexibility. Stretching exercises after games or practice can increase flexibility. Stretching should also be incorporated into a daily fitness plan.
5. Use the proper technique. This should be reinforced during the playing season.
6. Take breaks. Rest periods during practice and games can reduce injuries and prevent heat illness.
7. Play safe. Strict rules against headfirst sliding (baseball and softball), and spearing (football), and checking in hockey should be enforced.
8. Stop the activity if there is pain.
9. Avoid heat injury by drinking plenty of fluids before, during and after exercise or play; decrease or stop practices or competitions during high heat/humidity periods; wear light clothing.