By Matt Wiesenberger
As the school year begins, many students are eager to return to their favorite sports. While sports offer improved fitness, teamwork, and discipline, it’s important to prioritize safety. Here are some essential tips:
1. Schedule a physical
Before your child hits the field, court, or track, it’s crucial to have a sports physical. This exam helps identify any underlying health issues that could put them at risk for injury. A healthcare professional will assess their overall fitness level and provide clearance for participation. If any concerns arise, they can recommend modifications or further testing.
2. Prioritize proper conditioning
Jumping straight into the season without proper conditioning can lead to muscle strains and other injuries. Encourage your child to engage in a pre-season conditioning program focusing on strength, flexibility, and cardiovascular fitness.
3. Emphasize warm-ups and cool-downs
Warming up before practice or a game is essential for reducing the risk of injury. A good warm-up increases blood flow to the muscles, improves flexibility, and prepares the body for physical activity. Similarly, cooling down after activity helps gradually lower the heart rate and prevent stiffness. Encourage your child to make stretching part of their routine.
4. Ensure proper equipment and gear
Make sure your child has properly fitted helmets, pads, mouthguards, and any other sport-specific equipment. Check regularly for wear and tear, and replace gear as needed. Proper footwear is also critical — shoes should provide adequate support and be appropriate for the sport.
5. Educate on injury prevention and awareness
Teach your child the importance of listening to their body and recognizing the signs of injury. Pain, swelling, and decreased performance are indicators that something could be wrong. Encourage them to speak up rather than “toughing it out” during discomfort or pain. Early intervention can prevent minor issues from becoming serious injuries.
6. Hydration, nutrition, and rest
Ensure your child drinks plenty of water before, during and after sports, especially in hot weather. A balanced diet rich in fruits, vegetables, lean proteins, and whole grains provides the energy and nutrients needed to perform well and recover quickly. School-age children and teens need 9 to 10 hours of sleep per night on average, according to the National Heart, Lung, and Blood Institute.
7. Monitor for overtraining
Overtraining can lead to burnout and injury. Keep an eye on your child’s training schedule and ensure they have adequate rest days. Encourage a balance between sports, schoolwork, and other activities to prevent physical and mental fatigue.
8. Know the signs of concussion
Concussions are a serious concern in youth sports. Familiarize yourself with the symptoms, including headaches, dizziness, confusion, and sensitivity to light or noise. If you suspect your child has a concussion, remove them from play immediately and seek medical evaluation. Never let a child return to sports until they have been cleared by a healthcare professional.
9. Encourage open communication
Maintain open communication with your child, their coaches, and healthcare providers. Encourage your child to express any concerns they have about their health or safety. Coaches should also be informed about any previous injuries or conditions that could require special attention.
10. Support a positive attitude toward safety
Finally, emphasize to your child that taking precautions and following guidelines isn’t just about avoiding injury — it’s about ensuring they can keep enjoying their sport for years to come.
By following these tips, you can help your child “Move Better & Live Better” and enjoy a fun, successful, injury-free sports season.
If your child experiences a musculoskeletal injury as they return to sports, please reach out to Capital Ortho. We’re locally owned and operated, based in Flowood, and have seven locations throughout central Mississippi. Request an appointment at CapitalOrtho.com, or download the HURT! app powered by Capital Ortho at https://www.poweredbyhurt.com/capitalortho for fast, free injury advice 24/7.
Matt Weisenberger is the head athletic trainer at Capital Ortho. He has been a Certified Athletic Trainer in Mississippi for 29 years. He and his family live in Clinton. You can usually find him taking care of the Bruins on the sidelines at St. Joe!