If your child is among the more than 30 million children in the United States who regularly participates in organized sports, it is important to know that he or she may be at risk for one of the most common sport injuries: overuse. Overuse of muscles, bones, tendons, and ligaments can lead to serious injury. It is important to be aware of the risks and to know your child’s limits. Here are some facts about overuse injuries and tips for how children can enjoy sports without overdoing it.
Tips for Avoiding Overuse Injuries
- Definition. The American Academy of Pediatrics (AAP) defines an overuse injury as an injury to bone or tissues such as muscle or tendons, which have undergone repetitive stress without enough time to heal. The AAP has published a special report on overuse injuries in children and states that the risks of overuse injuries are more serious in child and adolescent athletes “because the growing bone of the young athlete cannot handle as much stress as the mature bones of adults.
- Key factors. Repetitive drills, year-round training, improper technique, and muscle weakness are factors that experts say contribute to overuse injury in children. Overtraining, rather than playing in the game itself, may be the most common cause of sports injuries according to the National Center for Sports Safety.
- Common overuse injuries. According to a report in American Family Physician, common injuries that result from overuse include: Little League Elbow which causes elbow pain and occurs from repetitive throwing movements; Osgood Schlatter disease, which causes knee pain and may occur from sports activities that require jumping such as basketball or gymnastics; spondylolysis, a spinal condition, which causes back pain and can occur from activities with demands on the spine such as football, weightlifting, and dance; and Sever’s disease, which causes heel pain and is most commonly seen with activities that require a lot of running such as soccer, basketball, or track.
- Pain. Pushing past pain in order to keep playing may increase the risk of serious injury. If your child complains of pain, discomfort, swelling, or other symptoms related to sports play, take him or her to see a doctor for a complete evaluation. A physician can give guidance about how much daily or weekly activity is appropriate for your child. It’s also important to pay attention if your child talks about feeling overly tired. Fatigue can be a sign of too much activity and can be a set-up for injury.
- Prevention. While many overuse injuries can be managed and treated, prevention is the best action. Experts recommend that children participate in limited amounts of training and sports participation. The AAP also recommends that young athletes join only one team per season and take time off from one sport for two to three months each year to work on strength training and conditioning. Both of these can reduce the risk of injury. The time off also allows injuries to heal and gives kids a mental break from training. The AAP states that weekly training time, repetitions, or total distance should not be increased by more than 10 percent each week. They emphasize that the focus of sports should be on fun, skill acquisition, safety, and sportsmanship.
Getting regular exercise and participating in organized sports are good for your child’s mind, body, and spirit. But it’s important to know about the risks of overuse. For further detail about how to prepare for and avoid overuse and other sports injuries in children, see the resources listed below.
Avoiding Overuse Injuries and Burnout. American Academy of Pediatrics.
Overuse Injuries. National Centers for Sports Safety. |
