How To Prevent Kids’ Spring Sport Injuries
It’s spring and that means a return to spring sports for children of all ages. Whether they are playing on a recreational team or a school team, the goal for this season is to lower the risk for overuse injuries and prevent your child from developing any foot or ankle problems that could keep them sitting on the sidelines. To help protect your child, follow our youth spring sports tips below and learn what to do if foot or ankle pain becomes a problem.
Train Slow to Stay Safe
If your child took the winter off from sports, it’s important to ease back into sports activity. Ask your child’s coach to gradually increase your child’s playing time. Otherwise pushing your child to train or practice too hard too fast may lead to overuse injuries (including heel pain) from suddenly increasing activity. Encourage stretching and warm up activities before beginning to train or practice to reduce the risk of injuries. YouTube has a variety of warm up videos for kids of all ages. Check out this 7-minute video of warm up exercises by Little Sports.
Next, you’ll want to check in on any team training schedule. The best approach to protect young athletes from muscle strain or stress fractures is to switch between light and intense cardio sessions, as well as strength training.
Is practice not beginning right away? Now’s a great time to start their workout sessions. Especially since the Children's Hospital of Philadelphia suggests starting blended workouts before the start of the season.
Another great way to avoid a sports injury? Keep kids involved in just one sport as they ramp up activity. This should allow your child some crucial rest days. And keep his or her body from too much strain. Even in these cases, it’s important to watch your child for any signs of discomfort or foot pain. Then, if you notice any cause for concern, schedule an immediate appointment with Dr. David Sullivan.
Get a Pre-Sports Examination
According to the American College of Foot and Ankle Surgeons, it’s a good idea to schedule a foot and ankle exam for your child before the start of the new season to identify any possible issues that may lead to injury. You’ll want to be sure to let your child’s coach know if any concerns arise.
Did your child sprain their ankle last season? A medical checkup can show if your child’s prior ankle injury could be susceptible to another sprain and if any additional support would be beneficial to help prevent injury.
Because most ankle sprains are caused by jumping and running on uneven surfaces, the American College of Foot and Ankle Surgeons recommends that the parents or coach walk the field before practice or play and note any dips, divots or holes, that could catch a player’s foot and throw them on the ground. Alert the appropriate officials of any concerns that could possibly injure players.
What your child eats for snacks could also impact their foot health. Snacks with calcium, such as cheese, oranges and yogurt, help your child build and maintain strong bones. Foods with vitamin D are needed because they help the body absorb calcium. Milk, eggs and fortified cereal are good sources of vitamin D. You may also want to talk to your child’s doctor to make sure your child is meeting their minimum daily requirement for vitamin D. It’s estimated that 42% of Americans are vitamin D deficient and sometimes it can be hard to get the necessary amount of this vitamin from food alone.
Wear the Right Footwear and Protective Gear
Different sports require different shoes, and the American College of Foot and Ankle Surgeons says that sports shoes should be checked each season to make sure they are in good shape. Your child’s shoes should be well-fitting, broken in athletic shoes designed for their specific sport. Wearing the right shoes for their sport helps to keep foot pain (including heel pain) and toe discomfort away as well as improve their performance.
Have you checked your child’s protective gear recently? You’ll want to make sure their gear is in good condition and still fits your child properly. Also, make sure your child knows the right way to wear their protective gear. A shin guard that is the wrong size or worn backward won’t do a very good job of protecting your child.
What’s in Your Child’s Sports Bag?
Living in Indiana, we all know that in the blink of an eye the weather can change. Before your child heads off to practice, check the weather and make sure they are dressed appropriately. Layers are great because your child will be prepared when it’s cold and layers can be taken off as needed so your child won’t become overheated. Mountain Warehouse explains how to properly layer clothing for outdoor activities. It’s also a good idea to put in your child’s sports bag or carry in the car a pair of gloves, extra socks and a hat. And, don’t forget water to keep your child hydrated and sunscreen for afternoon games.
Treating Sports Injuries in Westfield, IN
Make sure your child knows to stop activity and to tell you and their coach of any pain or discomfort they are experiencing as soon as it occurs. Overuse injuries, such as Achilles Tendinitis or heel pain, can be subtle and develop overtime, The sooner the injury can be detected and treated, the sooner your child can return to the field.
Ankle injuries should be treated right away. Sometimes a sprain may not be a sprain; it could be a fracture. Or, your child could have a sprain and broken bones in the foot or ankle. When an ankle injury occurs, you’ll want to call our office and request an immediate appointment. Delaying treatment could cause future complications such as arthritis and ankle instability.
Never listen to coaches who tell your young athlete to play through an injury. That could add up to more serious pain, more time away from the game or even the need for surgical repairs.
So, what should you do if your child complains of pain during or after team practices or games? Make sure he or she rests and takes a break from playing to allow time for recovery. Start the RICE protocol – rest, ice, compression and elevation. If the pain persists, you’ll want to call Dr. David Sullivan, serving Westfield, Carmel, Noblesville, Fishers and Zionsville,Ind.,and request an immediate appointment. He’ll work with you and your child’s coaching team to ensure a complete recovery and prevent future complications!