Prevention of Sports Injuries in Children

Keeping our kids safe and sound is the most important thing ever. However, we also need to help them realise their full potential in whatever they do and thus, we should not hinder them. As a result, we should learn how to prevent sports injuries in children in order to progress further. In order to promote an active and healthy lifestyle, sports are an integral part of their lives. With an increase in sports activities come an increase in injury risks and in this article, we will learn how some preventive measures against sports injuries in children.

Wearing safety equipment

Safety equipments are heavy and bulky and they can hinder movement. However, they are mandatory in most contact sports in order to protect the player. For example, helmets are a must while playing baseball and shin guards are compulsory for soccer. Not only are that, wearing the right size is crucial. Only when safety equipments are used correctly can they fully protect the user.

Ensuring that the playing surface is in good condition

The playing surface is very important in preventing injuries. There is a reason why football and rugby are played on soft turf and running events are done on rubberised surfaces. These soft surfaces help to absorb any shocks and impacts due to jumps and provide a soft cushioning when kids fall. However, if soccer is played on a field that has hardly much grass left, injuries risk are greatly increased. Children can easily suffer abrasions when they fall and can even twist their ankles when running at high speeds.

Ensure that kids have proper knowledge

You cannot expect a kid to know how to swim or play soccer without teaching them the basic skills. Therefore, you should always ensure that the children have had sufficient skills prior to letting them play own their own. This way, they can minimise the risk of injuries and still keep their body fit and healthy.

Warming up and cooling down is enforced

We all know the benefits of a proper warm up and cool down session. A warm up session helps to loosen the muscles and warm it up, allowing it to be more flexible and reduce the chance of injury. A cool down session reduces muscle stiffness, helps prep the muscles for repair and lowers the heart rate gradually. However, kids are not interested in spending time to perform warm ups and cool downs. Therefore, we must always strictly enforce it on them.

Preventing Osteoarthritis through Exercise

Osteoarthritis is a significant degenerative disease that affects the joints. It appears most commonly in the lower extremities which includes the knee and ankles. The reason why the lower extremities are favoured is due to the immense amount of stresses experienced each day. Despite the high prevalence of Osteoarthritis, it can be prevented through simple exercises. We will discuss in this article about how best to prevent Osteoarthritis through daily exercises.

Studies have concluded that exercises can help to prevent Osteoarthritis. Light exercises such as walking are able to effectively reduce the development of osteoarthritis while heavy ones can lead to an increase. As we age, our cartilage becomes less flexible and more brittle. As a result, it cannot work as effectively as before. Exercising frequently helps to prevent muscle atrophy and this is beneficial for those suffering from degenerative joint problems. Exercising frequently helps to build muscle mass, increase strength and flexibility. Patients who complain of pain while exercising should consider aquatic-based exercises which are pain free due to the buoyancy of water.


Flexibility exercises

The aim of flexibility exercises is to increase mobility in the joints and reduce stiffness. Simple flexibility exercises can help to stretch the surrounding muscles and increase blood flow to the region.


Leg stretch

Sit down on the floor and bend your knees while holding the soles together. Hold your ankles firmly and slowly push your knee down using your elbow. You will be able to feel a stretch on the inner part of your leg. Remember to do this slowly or you risk pulling your quad muscles.

Lower back stretch

Lie flat on a piece of yoga mat whilst extending your legs. Get into a position similar to when you are doing crunches but instead of holding your ankles, hold your knee this time round. Pull your knees towards you at a slow but consistent pace while maintaining proper breathing techniques.

Low impact aerobic exercises

Low impact aerobic exercises such as swimming and cycling are gentle on your joints yet improving your cardiovascular function effectively. While people commonly associate osteoarthritis with aging, it does not seem to be the case now. There is an increasing trend in younger patients suffering from osteoarthritis. Instead of participating in high impact sports such as soccer and running, consider making the switch to low impacts ones.
There is no effective cure for osteoarthritis yet and the only way is to manage it with medication and exercises in an attempt to live with the pain and go on with your life.