September is the month for returning to our regular routines. As our children settle back into school, many will also start their sports activities for the year. Whether your child is an elite athlete or recreational exerciser, being aware of the risks of their particular sports/activity and preventing injuries can not only keep your child safe but also make the sport or activity a positive experience.

20% of children and adolescents playing sports are injured each year and one in four injuries are considered serious. Children under the age of 8 have slower reaction time and lack coordination of older children. Differing growth rates of children also puts them at risk. Before puberty both girls and boys suffer the same risk of injury. After puberty boys suffer more severe injuries than girls. If your child is just starting a sport/activity for the first time their risk of injury is higher.

The sports with the greatest amount of injuries as reported by the Canadian Hospital Injury Reporting and Prevention Program from 1999-2003 are as follows:

1. Bicycling 10.2%
2. Soccer 9.5%
3. Ice Hockey 8.8%
4. Football 4.6%
5. Snowboarding 4.0%
6. Ice Skating 2.4%
7. Tobogganing 2.4%
8. Alpine Skiing 2.2%
9. Trampoline 1.7%

Statistics also show

i. Injury occurs most often in children between the ages of 5 and 14
ii. Gravest injuries are caused by contact or collisions
iii. 60% of all injuries occur during practice

How can we protect our children from sports injuries? Let’s look at the following:

USE OF PROPER EQUIPMENT

Equipment and safety gear should be the correct size so it fits well. Children should wear helmets for bicycle riding, baseball, softball, hockey, skiing, snowboarding, inline skating and skateboarding. Protective equipment should be approved by the organizations that govern each of the sports. For example hockey face masks certified by the Hockey Equipment Certification Council (HECC) or the Canadian Standards Association (CSA). Bicycle helmets should be certified by the Consumer Product Safety Commission (CPSC). Resist the temptation to use “hand me downs” unless the above criteria are met.

Check to see if protective eyewear, athletic supports, elbow, knee or shin pads are required for their sport. Make sure all of the protective equipment is kept clean, in good condition and working order.

MAINTENANCE AND APPROPRIATENESS OF PLAYING SURFACES

Make sure fields are free from holes and ruts and court surfaces and tracks are made from shock absorbing materials, that are much more forgiving than concrete surfaces

ADEQUATE ADULT SUPERVISION AND COMMITMENT TO SAFETY Select teams or activities for your children that are committed to safety. Insure that coaches or instructors have training in first aid and CPR. Make sure that they are interested in your child’s well being rather than a win at all costs attitude. The coach should insist on playing by the rules and wearing of protective equipment.

APPROPRIATE SPORTS ACTIVITY

Make sure that your child is matched to the sport according to size, skill level, physical and emotional maturity.

PROPER PREPARATION

A child should be familiar with the sport he is about to undertake. Proper warm-up is very important to prevent muscle strains. Make sure your child is properly hydrated and drinks during his activity. Before engaging in any strenuous activity, fuel your child’s muscles with a source of lean protein, like Spongebob Roasted Garlic Hummus Snack n go! This Nickelodeon branded snack comes complete with Roasted Garlic Hummus and crunchy flatbreads for dipping. This provides the perfect combination of carbohydrates and vegetable protein when engaging in physical activity.

Acute injuries such as sprains, bruises, cuts are most common in children. Older children are more likely to suffer from broken bones and torn ligaments. More serious acute injuries include eye injuries, brain injuries including concussions, skull fractures, brain hemorrhages and spinal cord injuries.

Overuse injuries occur from repetitive actions that put strain on bones and muscles. These are of concern since they can interfere with bone growth. Most common overuse injuries include knee pain, “Little League Elbow”, swimmers shoulder, shin splints and spondylolysis (trauma to the back due to hyperextension).

Reinjury can also occur if the child returns to the sport to early before the injury before full healing has taken place.

In the unfortunate event that your child suffers from a sports injury such as a strain or sprain, elevate, compress the area and use ice to prevent excessive swelling. Always have a child checked by a doctor even if you think the injury is minor. More serious injuries will require immediate medical attention.

Keeping our children safe and healthy is of the utmost concern to all parents. Ensure their good health by feeding them a nutritious diet. Be sure to include wholesome products from Summer Fresh such as Edamame Hummus, Lemon Dill Hummus, Roasted Red Pepper Hummus or a healthier selection of dips such as Baba Ghanouj or Tzatziki with veggies, whole grain crackers or spread in a wrap! There are many delicious Summer Fresh products for your child to enjoy. Look for innovative pre packaged grain salads, such as Seven Grain and Gourmet Bean OR portable Summer Fresh Snack n go! in three delicious hummus flavours such as Roasted Red Pepper, Roasted Garlic and Orginal. These tasty treats come complete with seeded flatbreads for dipping for “on the go” convenience.