Physical activity plays a significant role in the development and well-being of children.  It also provides many long-term health benefits, and children who are conditioned to play sports from a young age go on to be health-conscious adults.  The last decade has seen an explosion in the number of children participating in both team and individual sports.  The more competitive these sports become, the more prone children are to developing sports-related injuries.  As parents, you want your child to excel, but you also want to ensure that they enjoy an injury-free sports career.

Furthermore, children who are seriously injured during sport are at risk of damaging growth mechanisms with subsequent lifelong growth disturbance.  It is therefore vital to develop a strategy to prevent sports injuries as far as possible, or failing this, to treat them effectively. 

Why are sports injuries prevalent in the youth?

Studies have shown that 20% of schoolchildren will miss at least one day of school per year due to sports injuries, and one in three children seek medical attention for sport-related injuries each year.  Sport is the leading cause of injuries in children, and it often leads to them dropping out of sports participation altogether. 

Interestingly, research has found that children who start to specialise in one particular sport at a young age tend to be more prone to injury and develop burnout.  Parents can prevent injury by delaying sport specialisation until their child is 12 years old.  They can also encourage more seasonal participation.  That is, having a three-month period where they are either resting or playing another type of sport.   

Other studies have found that children are at risk for sports injuries if they:

• Don’t warm up properly before exercise
• Play contact sports
• Haven’t been regularly active

What types of injuries do young athletes experience?

Different types of injuries produce different symptoms and complications.  The most prevalent types of injuries include:

• Ligament strains: Overstretching or tearing of the ligaments, or the connective tissue between two bones, can result in a sprain.
• Muscles strains: Overstretching or tearing muscles or tendons.
• Fractures: Broken bones which can remain in place or be displaced.
• Knee injuries: Injuries that affect the knee joint such as overstretching the ligaments, tendons or muscles of the joint. Common injuries include rupturing of the ACL.
• Achilles tendon rupture: The Achilles tendon is the connective tissue between your calf and heel. During sports this tendon can strain and even rupture.
• Dislocations: Dislocations to bones in the body often result in a joint coming out of place or out of its socket. This often leads to severe pain and swelling.
• Shoulder injuries: A tear in any of the muscles that surround the shoulder joint can result in an inability to move or use the shoulder. Ligament injuries can also result in instability and weakness of the shoulder.

 How can you prevent sports injuries in children?

There are many ways to prevent sports injuries in children, but it takes being proactive and taking a cautious approach to sport.  The following methods have proven effective in preventing injury:

• Encourage your child to play a variety of sports. As mentioned previously, children who specialise in one type of sport run a higher risk of developing specific sports injuries.  Children who play a variety of sports are not continuously putting strain on the same muscles and joints. 
• Stress the importance of warming up before playing sport. Stretching and warming the muscles before sport helps prepare them for play.  A mix of both static and dynamic stretching during warmups helps to loosen the muscles, ligaments and joints. 
• Ensure that your child rests properly between sports sessions. The most common injuries among young people are overuse injuries.  A lack of sleep and fatigue predispose an athlete to injury.  Rest between practices and games is vital to ensuring muscle and joint recovery.
• Ensure your child has the proper equipment to participate in their chosen sport. We cannot overemphasise the importance of providing the correct protective equipment such as helmets, pads, and appropriate footwear for injury prevention.
• Ensure your child employs the proper technique. In every sport there is a correct and incorrect way of doing things.  For example, rugby players that employ the incorrect tackle technique may experience shoulder and neck injuries or concussions. 
• Recognise injury and get help early. If you notice a difference in your child’s athletic technique, such as limping or complaints of pain, you should pull them out of play. Moreover, if your child experiences an injury during sport, you should employ the PRICE principles. 

What you SHOULD DO if you or your child gets injured:

The PRICE method is an effective method for treating sports injuries.  It stands for:

• P – Prevention: Protect the affected area from further injury by, for example, using a brace or crutches.
• R – Rest: Allow your child to rest after an injury and to get enough sleep as this is when the body repairs damaged tissues – they should not return to sport while still injured. 
• I – Ice: Icing the area can help control swelling and pain, it should be applied immediately post-injury for 8 – 10 minutes and then can be applied every 1 to 2 hours thereafter.
• C – Compression: Compressing the injury by wrapping the area in a bandage helps prevent movement and further controls swelling. 
• E – Elevation: Keeping the injured body part raised above the level of the heart also helps control swelling.

What you SHOULD NOT DO if you or your child gets injured:

The do no HARM method is an effective method for guiding what NOT to do immediately after a sporting injury.  It stands for:

• H – Hot pack or heat: Applying heat would cause excessive swelling and bruising, which would increase the pain and delay the healing process.
• A – Anti-inflammatory: Avoid the use of anti-inflammatory medication for the first 48 hours after the injury has occurred.  Fluid in the injured area is made up of the body’s natural chemicals that help to heal the tissue and speed up the recovery.
• R – Running: Further activity can aggravate your injury. It is best to have it assessed before you return to sport.
• M – Massage:  This can increase the bleeding and the size of the injured area.

This treatment method is best suited to mild injuries and should be practiced in the first 48 to 72 hours after an injury.   Sports injuries can create long-term problems if they are not adequately treated. 

Where should I take my child if they are injured?

Sports injuries can create long term problems if they are not properly treated.  Physiotherapists are trained to provide timely and appropriate care to prevent further injury and ensure return to sport. 

Physiotherapists & Sports Physicians are the medical professionals that are sports injury specialists.  Physiotherapists will be able to:

• Assess the severity of your injury.
• Advise when you will safely be able to return to sport.
• Refer for x-rays if need be.
• Treat and rehabilitate your injury to speed up recovery time and prevent reoccurrence.

Bibliography

10 Tips for Preventing Sports Injuries in Kids and Teens. (n.d.). Retrieved May 2021, from John Hopkins Medicine: https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports-injuries/10-tips-for-preventing-sports-injuries-in-kids-and-teens

Edouard, P., & Ford, K. R. (2020). Great Challenges Toward Sports Injury Prevention and Rehabilitation. Frontiers in Sports and Active Living.

Heitz, D. (2018). Everythink You Need to know about Sports Injuries and Rehab. Retrieved May 2021, from healthline: https://www.healthline.com/health/sports-injuries

Shanmugan, C., & Maffulli, N. (2008). Sports injuries in children. British Medical Bulletin, 86(1), 33-57.