Preventing a Sport Injury

We’ve been talking about getting our tweens and teens up off the couch and physically active. But just throwing some running shoes on them and tossing them on to the track may not be the best option. Going from video games to marathons can cause an injury. Not exactly the outcome we’re looking for.

But there are a few things teens can do to prevent a sport injury:

1. Get in shape. If you’ve spent the last year in either a desk chair at school or a computer chair at home, you might need to work up to a full hour and a half soccer game or a 5K.
2. Know the rules of the game and follow them. Many rules are there to keep you safe; like how to navigate a paraglider. Some rules in soccer help you so you don’t kick somebody in the shin or, even worse, the head. Follow the rules.
3. Survey the playing field. Don’t play on a field with a bunch of holes or ruts. That’s a good way to break an ankle. Think about the playing surface. A cushioned track or a wooden basketball court are more forgiving then concrete.
4. Wear the appropriate protective gear or equipment. Tackle football isn’t very fun when you’re getting carried out on a stretcher because you thought you were too cool for a helmet. Same with biking. Protective gear keeps you safe so wear it.
5. Make sure you have proper shoe support. I made this a separate point because kids don’t always realize how important it is to wear the right shoes. And wear shoes that fit them. My son once got a small fracture in his foot because his soccer cleats were a little too big and his foot slide around in them. Shoes are important.
6. Always warm up before playing. Your muscles need to ease in to activity. Take a few minutes to stretch and run in place before starting an activity.
7. Make sure there is adult supervision if necessary. In some situations it is best to have supervision. For example, make sure there is a lifeguard on duty at the pool or the beach. Accidents happen. Make sure there is somebody there to help you if you need it.
8. Rest. Don’t play when you’re tired. [I mean really tired. Not just using tired as an excuse to be sedentary.] You aren’t doing yourself any favors by working yourself too hard. Take a couple minute break every 30 minutes or so.
9. Stay hydrated. Drinking water (or a sports drink) is so important to keeping yourself healthy, especially when it’s really hot out. Dehydration is not fun and can land you in the hospital.
10. Cool down properly afterwards. Cooling down reduces your chance of dizzinesses or fainting. It reduces your adrenaline and helps your heart rate get back down to normal. Just like a warm up, take a little walk or jog or do some stretches.