Preventing Sports Injuries in Children


Published:

Sports injuries are sidelining more young athletes than ever, a trend that concerns doctors, coaches and parents. According to the STOP Sports Injury Campaign, 2 million sports injuries strike high school students each year. Doctors are seeing serious injuries in children as young as 5, and kids under 14 account for 40 percent of sports-related injuries treated in hospitals

For some, injuries are a temporary setback. Basketball player McKenzie Heaslet, 18, missed only two days of practice after a wayward elbow broke her nose during a game. One month later, she played in her third straight state championship game, winning the title with her teammates. Her mom, Dianne, knows the injury could have been much worse. "We got really lucky," she says.

Others aren't as fortunate. Sports injuries can stop budding athletes in their tracks and reduce their ability to enjoy healthy exercise later in life, says Dr. Lyle J. Micheli, director of sports medicine at Boston Children's Hospital and professor of orthopedics at Harvard Medical School.

Doctors point to several reasons for recent increases in injury rates: greater recognition of some types of injuries (like concussions), year-round training for athletes and more intense training at younger ages.

"Young kids - 11, 12 years old - are swimming thousands of yards a day," Micheli says. "A decade ago, we wouldn't see that type of training intensity until college."

Fear of injury shouldn't stop kids from participating in sports. Organized sports boost fitness and teach important skills like cooperation, perseverance and team building. Help ensure that your budding athlete stays on the field and out of the emergency room with the right safety measures.

  •    Focus on fun. Enjoyment is the key to safe sportsmanship, Micheli says, so make sure kids truly want to participate. Those who play to please parents, friends or coaches, instead of for pure enjoyment, may be less likely to take a break if they're in pain or fatigued. Watch for signs of burnout, including irritability, trouble sleeping, changes in appetite and difficulties at school. These symptoms can indicate that a child is working too hard and needs a change of pace.
  •   Take a break. Young athletes who train year-round are more prone to injury, says Dr. Marci Goolsby, assistant sports medicine physician at New York's Hospital for Special Surgery. Adequate downtime between seasons allows tissues to rest and repair. She recommends a minimum of two weeks off; a full month is ideal.
  • Watch for sign language. Early detection and treatment are important to recovery, Micheli says, so parents should be aware of the signs of injury and act quickly. Any pain that doesn't disappear within a day or two should be evaluated by a doctor. Signs of concussion are especially important to recognize, because they can be subtle and are sometimes masked by other symptoms. Brain injury can cause confusion, headaches, ringing in the ears, nausea and a lack of responsiveness. Concussions sometimes go unrecognized for weeks, Micheli says. If you suspect one, see a doctor immediately.
  • Screen for safety. Many sports programs encourage pre-injury screenings that help identify brain injuries and rate their severity. The most widely used is the ImPACT test (Immediate Post-Concussion Assessment and Cognitive Testing), developed in the early 1990s by Dr. Mark Lovell and Dr. Joseph Maroon. When the test is taken before an injury, it provides a baseline for evaluating cognitive performance. After a concussion, the athlete's recovery can be tracked so he or she doesn't return prematurely to sports. (For more about concussion prevention, recognition and treatment, read this article.)
  • Initiate a strong defense. Strength training and conditioning can help a child ward off injury. Micheli and Goolsby both recommend age-appropriate weight lifting under proper supervision. Stronger muscles provide greater stability and balance for jumping, landing, turning, throwing and other strenuous moves.
  • Watch for growth. According to Micheli, kids are especially vulnerable to injury during growth spurts. If your child is growing (sudden increases in appetite and sleep are signs of a growth spurt), take extra safety precautions.
  • Protect practice time. Safety procedures for games and meets should be upheld at practice, too. More than 60 percent of sports-related injuries happen during practice, where safety standards are often more relaxed. Make practice safer by insisting on protective gear, rest, hydration and other safety measures.
  • Look for superior supervision. Sports medicine experts agree that parents should be aware of the level and quality of adult supervision for their children's sports teams. Credentialing and experience for coaches vary widely, particularly in community sports programs. School-sanctioned sports programs benefit from access to athletic trainers and conditioning facilities, while community-based sports programs often don't.

Serious sports injuries are tragic, Micheli says, because sports can and should be fun for kids. Childhood sports set the stage for a lifetime of healthy, active living. With the right safety precautions, sports-loving kids can stay safe and keep running, pitching, throwing, jumping and cheering for years to come. 

Malia Jacobson is a freelance journalist and mom who writes frequently about children's health issues.

Sports Safety for Girls

Growing evidence points to the need for special safety precautions for female athletes, particularly those participating in high-intensity contact sports like basketball and soccer.

"There's good evidence that girls have two to three times the risk of anterior cruciate ligament injuries and a greater risk of knee injuries in general," says Dr. Lyle J. Micheli, director of sports medicine at Boston Children's Hospital and professor of orthopedics at Harvard Medical School.

Dr. Marci Goolsby, assistant sports medicine physician at New York's Hospital for Special Surgery, played high school and collegiate basketball without a traumatic knee or ACL injury, something she attributes to conditioning and strength training. She recommends that girls lift weights for strength, balance and injury protection. As with all athletes and all sports, proper technique, experienced coaching and skilled supervision are critical to safety.

Nutrition is particularly important to preteen and teenage girls who play sports. A girl who has reached puberty but isn't getting a period may have an energy imbalance; she needs to take in more calories to make up for energy spent during practice and games.

Added calories should be nutrient-dense. Chips and soda don't cut it, Goolsby says. If female athletes don't get enough calcium, their risk of stress fractures increases, so aim for 800 milligrams of calcium per day for kids ages 4-8 and 1,300 milligrams per day for ages 9-18.

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Saint Raphael Preschool
5801 Falls of Neuse Rd.
Raleigh, NC  27609
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Sponsor: Saint Rapahel Preschool
Telephone: 919-865-5725
Contact Name: Katie Mistele
Website »

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The goal of the How To Talk So Kids Will Listen Group workshop is to help you communicate more effectively with children.   In each session of the workshop you'll be introduced to an...

Cost: $12.95 materials fee

Where:
Wildflower School at Belle Vie Farm
3100 Damascus Church Road
Chapel Hill, NC  27516
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Sponsor: Wildflower School at Belle Vie Farm
Telephone: 919-260-6859
Contact Name: Shelley Welch
Website »

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Hounded by Death, the character of Everybody desperately seeks out everyone and everything they know in hope of finding something meaningful to take to the grave. These 90 minutes of theatrical...

Cost: Ticket prices start at $15

Where:
PlayMakers' Repertory Company
120 Country Club Rd
Chapel Hill, NC  27599
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Telephone: 919-962-7529

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Forget tourist-filled museums, make your own memories with a photo scavenger hunt tour in Raleigh! On a Let’s Roam scavenger hunt, you and your team will work together to wander throughout...

Cost: $11

Where:
500 S Salisbury St
raleigh, NC  27601
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Sponsor: Let's Roam
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Amongst the ancient oak trees is the heart of Raleigh. We'll help you see the forest for the trees and all its magic splendor. Tourist, local, or new to town, this is a lively small group activity...

Cost: $11

Where:
Downtown
500 S Salisbury St
Raleigh, NC  27601
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Sponsor: Let's Roam
Telephone: 833-202-7626
Contact Name: Kelly
Website »

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Summer Garden Camps at the JCRA invite your child to investigate nature during half or full day camps.  Campers tend to the garden, harvest vegetables, catch insects, and create crafts from the...

Cost: Varies depending on camp week

Where:
JC Raulston Arboretum
4415 Beryl Rd
Raleigh, NC  27606
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Sponsor: JC Raulston Arboretum
Telephone: (919) 513-7011
Contact Name: Elizabeth Overcash
Website »

More information

Kindermusik is a research-based early childhood curriculum that includes 45-minute classroom lessons with materials and resources that encourages parental involvement . Research has linked...

Cost: $70/month

Where:
Hope Community Building
2080 E Williams St
Hope Community Building, Fuquay Varina Room
Apex/Holly Springs, NC  27539
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Telephone: 191-990-25432
Contact Name: Leigh Hamm
Website »

More information

Skate on an ice trail or free skate on 17,000 sq. ft of ice. Located in the Upper Pond of the Whitewater Center, the skating environment features three distinct programming areas and an on-ice...

Cost: 20

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
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Sponsor: USNWC
Telephone: 704-391-3900
Website »

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Lights is a half-mile walking trail that leads viewers through a series of immersive light installations featuring  honeycombs, vines, crystals, and other natural features integrated into the...

Cost: Free

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
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Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

Sign up for a Raleigh scavenger hunt and put on your best Nick Cage impression as you seek out the national treasures hidden in Raleigh. Via an app, be guided through the cultural, historical,...

Cost: See website for fees

Where:
Downtown Raleigh
500 S. Salisbury St.
Raleigh, NC  27601
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Sponsor: LetsRoam!
Telephone: 833-202-7626
Contact Name: LetsRoam!
Website »

More information

Join us for Family Trivia Night!  Test your knowledge of pop culture, books, music and more. Pizza and drinks provided.  Call or stop by to register: 919-245-2532. Best for kids ages 8 and up...

Cost: Free

Where:
Orange County Main Library
137 W Margaret Ln
Hillsborough, NC  27278
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Sponsor: Orange County Public Library
Telephone: 919-245-2539
Contact Name: Libbie Hough
Website »

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Art Walk featuring local galleries and artist studios in historic downtown Hillsborough on the Last Friday of every month (no Art Walk in December).

Cost: FREE

Where:
Downtown Hillsborough (multiple locations)
102 N. Churton St.
Hillsborough, NC  27278
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Sponsor: Hillsborough Arts Council
Telephone: 919-643-2500
Contact Name: Torey Mishoe
Website »

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Kids! Are you sick of the Winter? Enjoy a Summer's night at Peach Road Center. Enjoy a Summer-like evening with us. Get into the luau spirit and play summer games!  

Cost: Free

Where:
Peach Road Community Center
911 Ileagnes Rd
Raleigh, NC  27603
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Sponsor: City or Raleigh Parks, Recreation & Cultural Resources
Telephone: 919-807-8545
Contact Name: Christy Famolare

More information

Hounded by Death, the character of Everybody desperately seeks out everyone and everything they know in hope of finding something meaningful to take to the grave. These 90 minutes of theatrical...

Cost: Ticket prices start at $15

Where:
PlayMakers' Repertory Company
120 Country Club Rd
Chapel Hill, NC  27599
View map »


Telephone: 919-962-7529

More information

Show More...
Show Less...

Forget tourist-filled museums, make your own memories with a photo scavenger hunt tour in Raleigh! On a Let’s Roam scavenger hunt, you and your team will work together to wander throughout...

Cost: $11

Where:
500 S Salisbury St
raleigh, NC  27601
View map »


Sponsor: Let's Roam
Website »

More information

Join our bird enthusiast, Vernon, for an easy walk while looking and listening for our feathered friends. Discover different types of birds and their habitats.​ No preregistration required. Meet...

Cost: FREE

Where:
Lake Crabtree County Park
1400 Aviation Pkwy.
Morrisville, NC  27560
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Sponsor: Lake Crabtree County Park
Telephone: 919-460-3355
Contact Name: Carol Cunningham
Website »

More information

How did people predict the weather before The Weather Channel, and can animals really help? Come to the Finley Center to put our colonial weather proverbs to the test and make a pop-up woodchuck...

Cost: For all ages; FREE. Registration is not required

Where:
Historic Yates Mill County Park
4620 Lake Wheeler Rd
Raleigh, NC  27603
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Telephone: 919-856-6675
Website »

More information

Amongst the ancient oak trees is the heart of Raleigh. We'll help you see the forest for the trees and all its magic splendor. Tourist, local, or new to town, this is a lively small group activity...

Cost: $11

Where:
Downtown
500 S Salisbury St
Raleigh, NC  27601
View map »


Sponsor: Let's Roam
Telephone: 833-202-7626
Contact Name: Kelly
Website »

More information

Summer Garden Camps at the JCRA invite your child to investigate nature during half or full day camps.  Campers tend to the garden, harvest vegetables, catch insects, and create crafts from the...

Cost: Varies depending on camp week

Where:
JC Raulston Arboretum
4415 Beryl Rd
Raleigh, NC  27606
View map »


Sponsor: JC Raulston Arboretum
Telephone: (919) 513-7011
Contact Name: Elizabeth Overcash
Website »

More information

Kindermusik is a research-based early childhood curriculum that includes 45-minute classroom lessons with materials and resources that encourages parental involvement . Research has linked...

Cost: $70/month

Where:
Hope Community Building
2080 E Williams St
Hope Community Building, Fuquay Varina Room
Apex/Holly Springs, NC  27539
View map »


Telephone: 191-990-25432
Contact Name: Leigh Hamm
Website »

More information

Join us to meet the educators, see the farm and learn more about our Preschool for 3-5 year olds and Camps for 4-10 year olds. We'll have a campfire for some warmth but please come dressed for the...

Cost: 0

Where:
Longleaf Forest School
4826 Mt. Moriah Road
Durhan, NC  27707
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Sponsor: Longleaf Forest School
Contact Name: Tara Lawson
Website »

More information

Chinese New Year Festival, also Lunar New Year Festival. Largest public event in the Triangle. MAIN STAGE has vocal and orchestral music, folk dance, Lion and Dragon dances, martial arts, and comic...

Cost: $10 entry at door, military and senior discounts, kids<6 free

Where:
Dorton Arena, NC State Fairgrounds
1025 Blue Ridge Road
Enter Gate 1,2,4,5,11
Raleigh, NC  27607
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Sponsor: NC Triangle Area Chinese American Society
Contact Name: Michael, Shin
Website »

More information

Chinese New Year Festival or Lunar New Year Festival, largest public event in the Triangle. MAIN STAGE with musical and dance performances, Lion Dance Dragon Dance, martial arts, comic skits emceed...

Cost: $10 entry at door, military and senior discounts, kids<6 free

Where:
Dorton Arena, NC State Fairgrounds
1025 Blue Ridge Road
Enter Gate 1,2,4,5,11
Raleigh, NC  27607
View map »


Sponsor: NC Triangle Area Chinese American Society
Contact Name: Michael, Shin
Website »

More information

Skate on an ice trail or free skate on 17,000 sq. ft of ice. Located in the Upper Pond of the Whitewater Center, the skating environment features three distinct programming areas and an on-ice...

Cost: 20

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
View map »


Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

Lights is a half-mile walking trail that leads viewers through a series of immersive light installations featuring  honeycombs, vines, crystals, and other natural features integrated into the...

Cost: Free

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
View map »


Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

Sign up for a Raleigh scavenger hunt and put on your best Nick Cage impression as you seek out the national treasures hidden in Raleigh. Via an app, be guided through the cultural, historical,...

Cost: See website for fees

Where:
Downtown Raleigh
500 S. Salisbury St.
Raleigh, NC  27601
View map »


Sponsor: LetsRoam!
Telephone: 833-202-7626
Contact Name: LetsRoam!
Website »

More information

Spanish Alive is providing Family Spanish classes starting in January! Join us to learn Spanish as an entire family in an immersive, fun environment. Our teachers are trained Spanish educators and...

Cost: $75-$216

Where:
Spanish Alive
156 E. Chatham St
Cary, NC
View map »


Website »

More information

Did you know that Disney, Netflix, Google and NASA, just to name a few, are all using Python? Python can be used for creating web applications, automation, programming robots and artificial...

Cost: Free: registration required

Where:
, NC


Website »

More information

FEB. 1, 2020 | 1 – 4 P.M. | BLUE JAY POINT COUNTY PARK Spend a winter afternoon getting to know Blue Jay Point County Park at our Winter Open House. Whether you’re a regular visitor or have...

Cost: Free

Where:
Blue Jay Point County Park
3200 Pleasant Union Church Road
Raleigh, NC  27614
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Telephone: 919-870-4330
Website »

More information

Hounded by Death, the character of Everybody desperately seeks out everyone and everything they know in hope of finding something meaningful to take to the grave. These 90 minutes of theatrical...

Cost: Ticket prices start at $15

Where:
PlayMakers' Repertory Company
120 Country Club Rd
Chapel Hill, NC  27599
View map »


Telephone: 919-962-7529

More information

Come on out to support the NC State Gymnastics team as they take on North Carolina in a RED out on February 1st! The first 300 fans in attendance will receive an exclusive red NC State Gymnastics...

Cost: $3-$7

Where:
Reynolds Collisuem
2411 Dunn Ave.
Raleigh , NC  27607
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More information

Come on out to support the NC State Gymnastics team as they take on North Carolina in a RED out on February 1st! The first 300 fans in attendance will receive an exclusive red NC State Gymnastics...

Cost: $3-$7

Where:
Reynolds Collisuem
2411 Dunn Ave.
Raleigh , NC  27607
View map »

More information

Hounded by Death, the character of Everybody desperately seeks out everyone and everything they know in hope of finding something meaningful to take to the grave. These 90 minutes of theatrical...

Cost: Ticket prices start at $15

Where:
PlayMakers' Repertory Company
120 Country Club Rd
Chapel Hill, NC  27599
View map »


Telephone: 919-962-7529

More information

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Annual Guides

Education Guide

The 2019-20 Education Guide offers 718 education resources in the Triangle, including area preschools, private schools, public school systems, charter schools, boarding schools and academic resources.

The Triangle Go-To Guide

Our Triangle Go-To Guide connects you to family fun resources across the Triangle. In our 2019-20 issue, explore 1,028 resources for family fun.