Image by YMCA of Metropolitan Little Rock
Because children's bodies are still growing and their coordination is still developing, children are more susceptible to sports injuries.

In light of recent sports-related deaths caused by over-heating, UAMS released this article on staying safe.

With fall quickly approaching, sports teams are gearing up for the coming season. Participating in sports is great for children and adults, both physically and psychologically. Sports can increase physical coordination, fitness and self-esteem. In addition, sports can teach important lessons about teamwork and self-discipline.

However, because children's bodies are still growing and their coordination is still developing, children are more susceptible to sports injuries. Approximately 3.5 million children ages 14 and under are treated for sports-related injuries each year. Half of all of those injuries can be prevented with proper use of safety gear, changes to the playing environment and the establishment of sports rules that help prevent injuries. The most common injuries are sprains and strains. 

Whether you are active on a sports team or just want to get outside to exercise and work out more, take the following precautions into consideration:

  • Wear appropriate safety gear and equipment.
  • The playing environment should be should be well-lit and appropriate for the sport in question.
  • Safety rules should be enforced.
  • Players should stay hydrated during and after sports.
  • Be sure to take breaks while training and during games to prevent overuse injuries. 
  • Don’t start with too much too fast.

“The most common problem I see with people starting to exercise is ramping up too fast and incurring an overuse injury,” Dr. Charlie Smith, family medicine doctor, said. “To prevent this, use the rule of thumb of no more than a 10 percent increase per week in total exercise time or distance (i.e. a 10 percent increase in miles walked, run or biked).”

The importance of hydration

Sweat lost during sports must be replaced with equal amounts of fluids, usually 1 to 1.5 liters per hour of intense sports activity. You or your child should drink fluids before, during and after each practice or game. To avoid stomach cramps from drinking large amounts of fluids at once, drink about one cup of water (or a type of sports drink) every 15 to 20 minutes. Drinks to avoid include those with carbonation and caffeine.

The following are the most common symptoms of dehydration. However, each individual may experience symptoms differently. Symptoms may include:

  • Extreme thirst.
  • Weakness.
  • Headache.
  • Dark-colored urine.
  • Slight weight loss.

If you or your child exhibits signs of dehydration, make sure you/he/she receives fluids immediately, as well as a snack. The symptoms of dehydration may resemble other medical conditions or problems. Always consult your physician for a diagnosis.

Safety gear and equipment

Safety gear should be sport-specific and may include such items as mouth guards, shin/elbow/knee pads and helmets. The safety gear should fit properly. In addition, sports equipment (such as bats, baskets, and goals) should be in good working condition and any damage should be repaired or the item should be replaced. The playing area should be free from debris and water.

The importance of a physical checkup

To make sure you or your child is physically fit to participate in a particular sport, a physician should conduct a "sports physical." These physicals can reveal physical strengths and weaknesses and help determine which sports are appropriate.

Whatever outdoor exercise you are involved in, whether it’s on a on organized team or simply running outside, we hope that you follow these precautions. For more on exercise information, check out our Health Library.