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How to Avoid Overuse Injuries in Kids

Tips for preventing overuse injuries in child athletes.

VIDEO TRANSCRIPT

We all want our kids to stay in shape, and sports are a great way to do that. But along with the exercise and conditioning can come overuse injuries, which are caused by doing the same action over and over again.

Throwing a baseball hundreds of times in a row, or doing the backstroke for hours at a time can improve kids’ performance, but it can also lead to injuries like little league elbow and swimmer’s shoulder.
Because kids’ bodies are still developing. These injuries aren’t just painful. They can permanently affect children’s growth.

To avoid overuse injuries, here are a few tips to keep in mind.

Before your child heads onto the field, take him to a doctor for a sports physical. You want to make sure he doesn’t have any problems that could put him at risk for an injury.

At least two months before the season starts, enroll your child in a training program that works on strength, flexibility, balance, and coordination.

Make sure your kid learns the proper techniques for their sport to avoid injury.

For example, when young tennis players serve or hit overhand, they should bend their knees and raise their heels instead of arching their backs, which can cause injury. And they should avoid landing on the balls of their feet, which can lead to an achilles tendon injury.

When you sign your child up for a sport, make sure the team has a well-trained coach on hand during practices and games to reinforce the right techniques, and keep them from overdoing it. If you’ve played the sport, you might even volunteer to coach yourself.

Familiarize yourself with guidelines from organizations like the National Athletic Trainers’ Association or American Academy of Pediatrics on how much kids should play–and how often they should repeat certain actions.

For example, a 10-year-old pitcher shouldn’t throw more than 75 pitches per game, and 600 pitches each season.

Encourage your child to diversify. They shouldn’t play the same sport year-round so they have a few months to recover for the next season.

If your child does have an injury, it may be necessary to take a break until she’s fully healed. When she does start playing again, she should ease into the sport gradually over a few weeks instead of jumping right back into the game.

Forget the old adage, “no pain, no gain.” Never let kids play to the point where it hurts. If your child has an overuse injury, the best thing you can do is keep him on the bench.


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