Summer Sports Safety: Keeping Kids Active and Injury-Free

Playing sports during summer is a fantastic way for children to stay active, develop skills, and have fun. However, as temperatures rise and activity levels increase, it’s important for young athletes to take proper precautions. At Luskin Orthopaedic Institute for Children (LuskinOIC), we’re committed to helping families enjoy a safe and healthy summer sports season.

Preventing Common Summer Sports Injuries

Ease Into Activity

Children who have been less active during the school year should gradually increase their activity level rather than jumping straight into intense training. Start with shorter, less intense sessions and build up duration and intensity over several weeks.

Proper Warm-Up and Cool-Down

Every sports session should begin with a dynamic warm-up to prepare muscles and joints for activity. This might include light jogging, arm circles, or sport-specific movements at a lower intensity. Afterward, encourage a proper cool-down with gentle stretching.

Use Appropriate Equipment

Ensure your child has properly fitted protective gear for their sport, including helmets, pads, and supportive footwear. Ill-fitting equipment can increase injury risk rather than reduce it.

Cross-Train

Encourage participation in various activities rather than specializing in one sport year-round. Cross-training helps develop different muscle groups and reduces overuse injuries, which are particularly common in growing children.

Staying Hydrated in the Heat

Pre-Hydration Matters

Have your child drink water before they feel thirsty. A good rule is to consume eight ounces of water 20 to 30 minutes before activity and continue drinking regularly throughout.

Recognize the Signs of Dehydration

Teach children to recognize early warning signs such as:

• Dry mouth
• Decreased energy levels
• Headache
• Dizziness
• Dark urine

Smart Hydration Choices

Water is the best option for most activities lasting under an hour. For longer or more intense sessions in the heat, sports drinks can help replace electrolytes—but choose ones with lower sugar content for children.

Beat the Heat Safely

Timing is Everything

Schedule outdoor activities during cooler parts of the day, typically before 10:00 a.m. or after 4:00 p.m., when the sun’s rays are less intense.

Rest in the Shade

Ensure practice and play areas have shaded spots where children can take breaks from direct sunlight.

Appropriate Clothing

Light-colored, lightweight, moisture-wicking fabrics help keep the body cool. Don’t forget hats with brims to shield faces from the sun.

Sunscreen Protection

Apply broad-spectrum, water-resistant sunscreen with SPF 30 or higher to all exposed skin areas 15 to 30 minutes before going outdoors. Reapply every two hours or after swimming or sweating.

Listen to Your Child’s Body

One of the most important safety measures is teaching children to recognize and communicate when they’re feeling unwell. Encourage your young athlete to speak up if they:

• Feel pain beyond normal muscle fatigue
• Experience dizziness or nausea
• Feel unusually tired
• Have any discomfort in the heat

Children’s bodies may not regulate temperature as efficiently as adults’, making them more susceptible to heat-related illness.

When to Seek Medical Attention

While minor bumps and bruises are part of active play, some situations require professional evaluation:

• Any injury causing significant swelling or deformity
• Inability to bear weight or use a limb normally
• Head injuries with any change in mental status
• Heat-related symptoms that don’t improve with rest and hydration
• Persistent pain

At LuskinOIC, our team of pediatric orthopaedic specialists is here to help if injuries occur. We understand that children aren’t just small adults—their growing bodies require specialized care.

Making Summer Sports Fun

With proper precautions, summer sports should be a source of joy and development for children. Focus on fun rather than intense competition, celebrate effort over outcomes, and maintain open communication about how your child is feeling physically and emotionally during their activities.

By following these guidelines, your child can enjoy all the benefits of summer sports while minimizing risks. Here’s to a safe, active, and enjoyable summer season!