TIPS & TRICKS
Participation in sports offers a great deal of physical and psychological benefits for children. One of the worst situations for kids is being sidelined with an injury or worse; suffering an injury preventing further involvement in sporting activities. As parents and coaches, we have the ability to help reduce preventable injuries – so our children can continue playing games they enjoy. The Majority of sporting injuries include sprains (injuries to ligaments) strains (injuries to muscles), and stress fractures (injury to bone) caused when an abnormal stress is placed on tendons, joints, bones and muscle. In a growing child, point tenderness over a bone should be evaluated further by a medical provider even if there is minimal swelling or limitation in motion. Contact your pediatrician if you have additional questions or concerns. A few tips when faced with an injury situation: • Take time off. Plan to have at least 1 day off per week and at least one month off per year from training for a particular sport to allow the body to recover.
• Wear the right gear. Players should wear appropriate and properly fit protective equipment such as pads (neck, shoulder, elbow, chest, knee, shin), helmets, mouthpieces, face guards, protective cups, and/or eyewear.
• Strengthen muscles. Conditioning exercises during practice strengthens muscles used in play.
• Stretching exercises after games or practice can increase flexibility. Stretching should also be incorporated into a daily fitness plan.
• Use the proper technique. This should be reinforced during the playing season.
• Get plenty of sleep as it assures optimal recovery and heightened focus • Drink plenty of fluids before, during and after exercise or play; Lessen or Cease practices or competitions during high heat/humidity periods; wear light clothing.
Overall safety and well-being of our local communities is very important to FWH. Injury prevention is made possible by being aware of the simplest items we sometimes forget.