As much as we don’t want summer to end, lots of kids will be heading back to their school fields to start early practice for fall sports. From football and soccer to field hockey, cross country and cheerleading, every activity carries its own set of challenges and often unnoticed dangers. Getting to know these less obvious risks is essential in keeping young athletes safely in the game.
Laura Ross, DO
The basics
Injury prevention starts long before the season’s first whistle. “Get in shape to play, don’t play to get in shape,” says Laura Ross, DO, of the Ross Center for Orthopedics in Hainesport.
And think of required sports forms as more than red tape. Providing truthful and detailed family medical histories can be lifesaving. “It’s crucial to identify any risk factors early,” Ross says.
A commonly overlooked tip: leave jewelry at home for games and practices. “Even tiny earrings or necklaces can cause injuries,” warns Ross.
Also pay attention to your child’s mental state. “For younger children, the most important thing is to make sure they’re having fun,” says Amanda Deal, DO, a family medicine doctor with Inspira Primary Care in Deptford. With older kids, it’s more complex, especially when they’ve been sidelined or are feeling tentative after a serious injury.
“Often the athlete, parent and even coaches want them back on the field before they are ready,” she notes. “Having them rest allows them to heal fully.”
Pay attention to your child’s mental strain signs, such as sadness, withdrawal and changes in eating and sleeping patterns, says Ross. Sports psychologists and other mental health providers can help.
Finally, downtime is important. “Rest days allow the body to recover and build muscle and stamina,” says Deal.
Pacing for success
For young runners, cross country in the fall kicks off what could be a year-round pursuit. Common injuries often arise from overuse, and one way to prevent them is to ease into a running routine, says Deal.
“One of the major pitfalls is jumping into training too quickly,” Deal says. “Start slowly with shorter distances and gradually build up stamina.”
Strengthening exercises for the core and lower body improve stability and endurance, reducing injury risks. Properly fitting running shoes and orthotic inserts are crucial, and shoes should be replaced when they wear out, she adds.
Dodging ACL injuries
What do football, soccer and field hockey have in common? All involve landing, jumping, cutting and pivoting – movements that can lead to ACL injuries, says Ross.
Preventing ACL injuries involves strengthening the muscles around the knee and using proper techniques when jumping and landing, Ross says. Girls, particularly those ages 15 to 20, are more vulnerable to ACL injuries than boys. Differences in muscle strength, hormonal changes and movement patterns make them more prone to these injuries.
“The main way to avoid having your knees collapse inward is to cross-train to get really strong in your hips and thighs,” advises Dr. Ross.
Amanda Deal, DO
Tackling concussions
There’s good reason youth soccer organizations recommend limiting heading the ball to 20 per week for kids ages 11 to 13 and bans headers altogether until age 11. And football penalizes both players and coaches for using the head when tackling. Concussions can have long-term effects on a child’s health and development, including short- and long-term memory problems, difficulty concentrating and emotional disturbances.
Proper heading techniques in soccer, such as keeping eyes open, mouths closed and tongues away from teeth, can minimize risks. Football players should avoid helmet-to-helmet collisions, and field hockey players need to be aware of the fast pace and frequent close contact, says Ross.
In all sports, headgear can create a false sense of security, she warns. “The most important thing is that players, parents, and coaches recognize the symptoms of a concussion and get immediate treatment,” she says, noting that symptoms include headaches, dizziness, confusion, nausea and sensitivity to light or noise.
Beyond pompoms
When Ross became the attending doctor for Maple Shade High School games, she quickly realized it was as much for the cheerleaders as for the ball players. “I used to spend my time watching both groups constantly,” she recalls.
Cheerleaders need to be strong and fit enough to perform stunts. Cross-training and gradually building up to complex routines can help, Ross says. Coaches and parents should be aware of where medical staff and emergency services are located during games in case an injury occurs.
“If a cheerleader falls while doing a stunt with a high configuration, they can really hurt their head or body,” she says. “I’ve seen horrible injuries happen from that.”
