Navigating the world of youth sports often means balancing the thrill of competition with the reality of injuries, a natural part of every young athlete’s journey. About 50% of all injuries in children and youth are related to sports. 1 in 3 children (aged 5-14 years) get injured while playing every year. Children are still growing and hence more susceptible to injuries. It is important for every parent, coach or player to be aware of the potential injuries related to their sport.
What are Youth Sports Injuries?
Youth sports injuries are injuries that children and adolescents sustain while engaging in sports and physical activities. The injuries can be subtle, minor or severe.
Common examples of sports injuries among children
- Sprains and strains– Sudden movements or overstretching can cause strains in muscles and tendons.
- Fractures– High-impact collisions or falls can result in broken bones.
- Tendonitis– Repetitive stress or overuse of muscles that can cause inflammation of tendons.
- Overuse injuries– Repetitive stress on a specific body part that can cause injuries such as stress fractures.
- Concussions– A sudden blow to the head can cause a concussion, a traumatic brain injury.
Evidently, sports injuries can affect different parts of the body. Not only do they affect the performance but also the overall well-being of young athletes.
Why are kids more prone to sports injuries?
Young athletes are still growing. Their muscles, bones, ligaments, tendons and other soft tissues are still developing. This ‘growing stage’ makes kids more susceptible to injuries.
Growth plates are areas at the end of long bones where bone growth takes place in children. This area is particularly important as it plays a huge role in their physical development.
Other causes of sports injuries among young athletes
- Overtraining or lack of proper training
- Not wearing the right footwear or gear
- Not wearing the right safety equipment
- Lack of the right game technique
Yes, children are more prone to injuries. But, sports medicine experts suggest that there is no reason to stop children from playing their favourite sport. Here are some effective tips that can help young athletes prevent injuries and perform their best.
How Can Young Athletes Prevent Sports Injuries?
When kids get injured while playing their sport, it takes a toll on their physical, emotional and psychological wellbeing. Their confidence goes down which often leads to fear of playing again.
While some injuries are unavoidable, It is possible to prevent injuries through proper warm-up and cool-down, training, nutrition, and wearing proper equipment. But, that’s not all. Let us check out the other ways young athletes prevent sports injuries.
Consult with an expert
A sports medicine expert provides specialized sport-specific care and guidance to athletes of various ages. They guide the players through injury prevention, performance enhancement, rehabilitation and long-term health management processes. They also offer education on safety protocols to make the children aware of the potential risks related to their sports.
Perform warm-up and cool-down routines
Warm-up and cool-down routines prepare the athletes’ bodies for the game or training sessions. Warm-up exercises increase your heart rate, improve blood circulation and enhance sports performance. These make you strong enough to get through intense physical activities involved in your game. Also, you should also allow your body to cool down after the game. The combination of both keeps you fit and prevents injuries in the long run.
Get performance-focused training
Sports performance training sessions improve the athletic skills and physical conditioning of young athletes. The tailored exercises involved in the sessions focus on improving sport-specific physical qualities like agility, conditioning, strength, balance, coordination and so on. Most children get hurt because of wrong techniques while playing. Trainers also teach the kids correct techniques for sports-specific movements.
Focus on gradual progression
Every athlete should listen to their body. Young athletes can increase the duration and intensity of their training gradually. Avoid overtraining. Talk to your sports fitness instructor and discuss how you can minimize the risk of injuries without harming yourself. Get proper hydration and have a balanced diet to support your progression.
Rest and recover
It can be tempting to train day in and out to get ready for the final game. But, it is just as important to take adequate rest and help your body recover from the stress. Incorporate regular rest periods between your training and games. This also prevents injuries that arise due to fatigue and overtraining.
No sport, especially the ones involving rigorous physical activity is 100% risk-free. Whether you are a weekend warrior or a passionate young athlete, you should protect your body from any type of sports injury. The fitness routines and exercise regime instructed by your sports performance experts help you prevent sports injuries and perform your best.
