Spring sports season has arrived, along with chances for more sprains, fractures, and other related injuries. According to Dr. Neelofar Butt, pediatrician at Gergely Pediatrics, healthy habits are key to helping prevent injuries and setting your child up for success — and your family’s pediatrician is always available to answer any questions if an injury does occur.
Here’s how to ensure a safe and healthy sports season for your family.
It’s important to be mindful of hydration, nutrition, sleep, and what stage of growth your child is in. Encourage your child to drink 5 to 8 ounces of water or an electrolyte drink every 20 minutes during sports. While water is usually enough, electrolytes are a good idea when the activity is longer than one to two hours or if it is a very hot or humid environment. Also be sure they eat about 45 minutes before exercise, and 30 to 60 minutes afterward. Include protein and carbohydrates for fuel. Finally, sleep and rest are essential for muscle growth and recovery. They also have a protective effect against injury and illness.
In addition, make sure your child wears protective gear and has properly fitted equipment. For sports without gear, there should always be someone watching. If your child is going through puberty (average age 8 to 13 for girls, boys roughly two years later), they may need to take a longer break or be more careful than usual. Their center of gravity and growth plates are shifting rapidly, and some adjustment time is ideal.
If your child injures themselves during sports, they should be taken out of the game and given a time out until they can be seen by a doctor. Help them understand that if they don’t feel right, it’s best not to push through. Even if their coach or teammates pressure them, taking care of themselves needs to be the priority and will help prevent further injury. While soreness is normal, pain is a sign to take a break. Time off will allow for a full recovery and then return to activity.
If your child falls or hits their head, watch them closely over the next day or two. If they lose consciousness, always go directly to the ER. Other symptoms may develop over time, such as headaches, vomiting, trouble concentrating, disorientation, vision changes, or acting differently than usual. Call your pediatrician if you see any of these signs in your child. If they have a concussion, it’s best to get medical clearance before returning to sports. “Returning too soon can have devastating consequences,” says Dr. Butt.
Dr. Butt emphasizes that pediatricians are happy to answer questions, so don’t hesitate if you aren’t sure if your child has an injury. Scheduling an appointment is “always the right answer,” says Dr. Butt. That way, you can discuss appropriate next steps and arrange any screenings or follow up with their doctor.
Important warning signs to look out for with sports activity include the following:
All of us here at Boston Children’s Health Physicians wish your family well this spring season!
| When to push through | When to take a break |
| Mild muscle soreness | Sharp or worsening pain during activity |
| General fatigue that improves with rest | Joint swelling or visible injury |
| Mild stiffness that improves after warming up | Limping or favoring one side |
| Normal post-exercise soreness (next-day soreness) | Pain that lasts more than 48-72 hours |
| Temporary shortness of breath during exertion | Dizziness, chest pain, or fainting |
| Minor bumps or bruises without limiting movement | Limited range of motion or inability to use a limb |
| Mild dehydration symptoms that improve with fluids | Signs of heat illness (nausea, headache, vomiting, confusion) |