How Can I Protect My Child From Gym-Class Injuries?

Q: I just read about a new study showing that injuries in kids' physical education classes have increased by 150 percent since 1997. Now I'm worried. What are the most common types of gym-class injuries, and what can be done to help kids avoid them? How can I work with my child at home to help him prevent injuries or strain in gym class? What types of PE activities pose the greatest risk of injury to my child, and how do I, as a parent, find out about the qualifications of my child's gym teacher?

A: The study you're referring to, which was recently published in Pediatrics, a journal of The American Academy of Pediatrics, highlights that strains, sprains, and contact injuries are indeed happening in physical education classes and on school sports teams in increasing numbers each year. A variety of factors contributes to this kids' health risk, many of which can be prevented.

To start, it's important to be aware of the types of activities your child is participating in; a lot of kids get overuse injuries from engaging in physical activities that work the same groups of muscles and joints each day. Just like adults, kids need variety in the types of exercises they do. Children should not be doing the same activity every single day — they need at least one day off per week. On their day off they could do a “cross-training” activity that works different joints or muscles. This helps them develop balanced muscle strength to help prevent injuries, which is particularly true for activities like throwing a baseball.

To avoid exacerbating strained muscles and putting stress on bones, tendons, and ligaments, listen to your child if he or she complains of muscle or joint soreness or pain. Rest is a good place to start with most exercise-related injuries, especially in a growing body. As noted above, different types of activities can help avoid repetitive injury to the same joints, bones, and muscles. You can also work with your child at home on strength-training and endurance exercises, and make sure they're eating a healthy diet to support their growing bones and joints.

Some children, especially girls, may have “loose ligaments." These children are often described as very flexible and can hyperextend their arms and legs. Loose joints are at increased risk for strains and sprains. Strengthening muscle groups around the joint can act like a brace for the joint and help prevent injury. If your child has ever had a sprain, he or she is at risk for recurrence. You should talk with your pediatrician about specific exercises that your child can do to help strengthen the joint. Sometimes bracing of an ankle or knee can help give stability to avoid future injury. Appropriate and properly fitting shoes can also help decrease injuries such as shin splints and plantar fasciitis.

Exercise is especially important for children who are overweight, but be aware that being overweight puts increased stress on a child's joints, so you'll need to make sure they don't overstress their joints. In general staying slim can help decrease pressure on knees, hips, and back.

It is incredibly important that children engaging in contact sports or sports that require helmets like biking have properly fitted equipment. Another important aspect of injury prevention is to make sure your child isn't being pushed too hard in gym class or on a sports team. Today, some kids are participating in an unbelievable amount of physical activity. Sports are only getting more competitive. And some activities can create a lot of psychological issues. In wrestling and gymnastics, for instance, restrictive weight requirements can put a lot of pressure on kids. So check in with your child regularly to make sure he's not being pushed past his limits.

As for the qualifications of your child's coach or gym teacher, you're certain to run into some inconsistencies here. As schools try to initiate more physical education programs — without additional funding — it's not uncommon to find that a math or science teacher is leading a sports team, rather than a well-trained physical education instructor. For gym class, this may be less of a risk when it comes to injury, but for any intense sport that your child will be participating in regularly, you'll want to make sure the instructor has been trained specifically in that activity.