Healthy Kids

Play Ball and Stay Safe

Your child needs regular exercise for healthy growth and development, and age 7 is a great age for her to get involved in organized sports. The options are endless: soccer, gymnastics, basketball, baseball, karate, hockey, tennis, or swimming.

Benefits

On the up side, no matter which sport she chooses, playing a team sport has long lasting benefits. It can:

• Boost self-esteem and give her a sense of achievement.
• Reduce the risk of diseases such as obesity and diabetes.
• Teach teamwork and how to be a gracious winner and loser.
• Build self-discipline and an understanding of commitment.
• Improve overall fitness and endurance.
• Provide a sense of purpose and belonging.

Risks

The downside is the number of children who get hurt. Every year, more than 3 million children ages 14 and younger receive medical treatment for sports-related injuries. Children are more prone to injury because they lack coordination and have slower reaction times. Being new to a sport or being on a team above her skill level puts your child at greater risk for mishaps. Among children age 5 to 9, girls receive more injuries than boys. The most common injuries are:

• Concussion: any blow to the head can cause brain injury.
• Strains and sprains: muscles, tendons, or ligaments, most often the ankle.
• Broken bones: kids’ bones are still growing and the growth plates at the end of their long bones are prone to injury.
• Overuse injuries: also called repetitive use injuries, these are the result of doing the same motion repeatedly (pitcher’s arm, also called tendonitis, is an example).
• Heat-related illnesses: becoming dehydrated is surprisingly easy and can lead to heat exhaustion or heat stroke.

Safety

Experts estimate that about half of those 3 million sports-related injuries could have been prevented. Something as simple as wearing a helmet while biking or skateboarding can reduce the risk of head injuries by as much as 85 percent.

These safety precautions will reduce the risk of injury to your budding athlete:

• Consider your child’s physical maturity and skill level, not just her age when choosing a league or a team. Matching experience and abilities will make playing safer and more fun.
• Get appropriate gear: Helmets, shin guards, knee pads, or whatever her sport requires. Check periodically to ensure the equipment fits correctly and is in good condition.
• Enforce safety rules.
• Teach your child to warm up and stretch before vigorous activity to minimize muscle strain or soft-tissue injuries.
• Make sure she takes 1 or 2 day off a week to give her muscles a chance to rest and recover.
• Vary activities to prevent repetitive use injuries and to develop different muscle groups.
• Keep her hydrated and cool. Keep water handy, instead of sports drinks, which have lots of sugar and calories. She can replace salt and minerals by eating regular foods after the game.

The American Academy of Pediatrics has some great tips on kids and sports.

Read more about Kids and Organized Sports in Healthy Kids newsletter, Volume 7, Issue 2.