Children’s Growing Bodies More Vulnerable to Injury

With increasing rates of childhood obesity and diabetes, it’s easy to think that the more children exercise and participate in sports, the better. While moderate physical activity is healthy for a child’s mind and body, excessive or inappropriate levels of activity can result in serious injuries, some with lasting effects.

“The bones, muscles, tendons, ligaments and joints are not fully developed until the end of puberty (typically age 15 for girls and age 17 for boys),” says Sally Harris, M.D., MPH, a pediatric sports medicine doctor at PAMF's Palo Alto Center. “Because injury or pain at these growth sites can lead to permanent conditions, persistent pain should never be ignored or dismissed as growing pains.”

Although there are risks of potential injury from playing sports and being physically active, some of the alternatives, including obesity, are worse, says Kenneth Vereschagin, M.D., a pediatric sports medicine doctor at PAMF's Santa Clara Center. He says the key is to take steps to be safe during sports and physical activity.
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Playing Safe: 10 Tips to Keep Your Kids Injury Free

• Be fit first. Your child should be in proper physical condition for his or her sport before participating.
• Get a physical exam. Take your child to the doctor before he or she begins participating in sports.
• Know the proper techniques and rules of the game.
• Warm up before and cool down after practices and games – and any physical activity.
• Wear protective gear at all times. Make sure the equipment fits properly and is appropriate for the sports in which your child is participating.
• Stay hydrated. Make sure your child drinks adequate water or sports drinks before, during and after exercise.
• Talk with the coach. Find out if your child’s coach has proper credentials, including experience coaching children and an understanding of their special needs, is trained in first aid, and knowledgeable in injury prevention and proper body mechanics, says Matthew Ryan, ATC-PTA, program manager of PAMF’s Sports Medicine and Athletic Training Department in Santa Cruz.
• Ignore the “no pain, no gain” philosophy. If your child is too tired or in pain, he or she should stop playing, says Dr. Harris.
• Remember R.I.C.E. If your child does have a minor injury, remember Rest, Ice, Compression and Elevation.
• Don’t overdo it. Play only one sport per season to avoid over-taxing the body, and rest at least one day per week, Dr. Harris advises. It is also important to cross-train and avoid playing the same sport year round, adds Ryan. “Even professional athletes take at least two months off from their sport every year, and kids’ muscles and tendons need even more recovery time,” he says. “You can use the same muscles over and over again without rest and expect to remain injury-free.”

Have a sports injury in the Santa Cruz area? Call our Sports Medicine Hotline at 831-458-5892.
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