• Have a pre-season physical examination and follow your doctor’s recommendations
• Use well-fitting cleats and shin guards — there is some evidence that molded and multi-studded cleats are safer than screw-in cleats
• Be aware of poor field conditions that can increase injury rates
• Use properly sized synthetic balls — leather balls that can become waterlogged and heavy are more dangerous, especially when heading
• Watch out for mobile goals that can fall on players and request fixed goals whenever possible
• Hydrate adequately — waiting until you are thirsty is often too late to hydrate properly
• Pay attention to environmental recommendations, especially in relation to excessively hot and humid weather, to help avoid heat illness
• Maintain proper fitness — injury rates are higher in athletes who have not adequately prepared physically.
• After a period of inactivity, progress gradually back to full-contact soccer through activities such as aerobic conditioning, strength training, and agility training.
• Avoid overuse injuries — more is not always better!
• Many sports medicine specialists believe that it is beneficial to take at least one season off each year.
• Try to avoid the pressure that is now exerted on many young athletes to over-train.
• Listen to your body and decrease training time and intensity if pain or discomfort develops. This will reduce the risk of injury and help avoid “burn-out.”
• Speak with a sports medicine professional or athletic trainer if you have any concerns about injuries or prevention strategies

Suggestions courtesy of the American Society of Orthopaedic Surgeons and stopsportsinjuries.org. It is for educational and resource purposes only. Always consult your physician or health care provider before beginning or altering any exercise program. Use of any advice and information is at the sole choice and risk of the reader.

The crack of the bat, smell of the leather mitt and running of the bases are a few of the things players love about baseball and softball. More than 33 million Americans play organized baseball and softball each year, with nearly 6 million of these players being children from 5 to 14 years old. According to the U.S. Consumer Product Safety Commission, in 2003 more than 200,000 of these kids were treated in hospitals, doctors’ offices, clinics, ambulatory surgery centers and hospital emergency rooms for baseball-related injuries. That is why the American Academy of Orthopaedic Surgeons recommends that children use caution when partaking in youth baseball, particularly year-round.

“I continue to see increasing numbers of injuries related to youth baseball. I attribute this to the steady progression toward year-round participation and the addition of spring and fall leagues. The drive to compete can lead to overuse and result in minor pain or less commonly to major injuries,” explained Frank Norberg, MD, orthopedic surgeon specializing in the treatment of shoulder and sports medicine injuries. “Children involved in overhead hitting and throwing sports should have a break from these activities for 2-3 months out of the year. It benefits kids to cross-train and change sports throughout the year to avoid overuse injuries and help with balanced physical development. While pitch counts can help avoid overuse, it is more important to make sure players are not throwing with pain.  Persistent pain with throwing is a sign of muscle, ligament or bone injury and should be evaluated by a medical professional.”

The American Academy of Orthopaedic Surgeons offers the following tips to help keep your child off the injured list:

• Always take time to warm up and stretch before and after play. Research studies have shown that cold muscles are more prone to injury.
• If a child is pitching, he should concentrate on stretching his arm and back muscles.
• If a child is catching, the focus should be on the legs and back.
• Children should not be encouraged to play through pain. It is important that they take breaks if tired.
• Limit the number of teams your child is playing on in one season. Kids who play on more than one team are especially at risk for overuse injuries.
• Equipment should fi t each player properly and be worn correctly.
• A batting helmet should be worn at the plate, when waiting a turn at bat and when running bases.
• Facial protection devices that are attached to batting helmets should be worn by children, when available. These devices can help reduce the risk of a serious facial injury if you get hit by a ball.
• Players should wear molded baseball shoes with cleats that fit comfortably.
• Children need to wear the appropriate mitt in each position.
• Catchers should always wear a helmet, face mask, throat guard, long-model chest protector, protective supporter, a catcher’s mitt and shin guards.
• Inspect the playing field for holes, glass and other debris.
• Drink plenty of fluids.
• Supervising adults should be prepared for emergency situations and have a plan to reach medical personnel to treat injuries such as concussions, dislocations, elbow contusions, wrist or finger sprains, and fractures.
• To prevent sliding injuries, install breakaway bases in the playing fields and an extra large first base to avoid the runner stepping on the first baseman’s foot.

While there is no concrete guideline for the number of pitches allowed, reasonable limits are 80 to 100 pitches in a game and 30 to 40 pitches in a single practice session, depending on the child’s skeletal maturity, muscle strength and pitching techniques.

Additional pitching recommendations for young baseball players include:

• 8-10 year olds should only throw from 37 to 67 pitches in approximately 1.4 to 2.6 games per week.
• 11-12 year olds should only throw from 50 to 86 pitches in approximately 1.4 to 2.6 games per week.
• 13-14 year olds should only throw from 60 to 92 pitches in approximately 1.4 to 2.6 games per week.
• 15-16 year olds should only throw from 75 to 107 pitches in approximately 1.4 to 2.6 games per week.
• 17-18 year olds should only throw from 90 to 122 pitches in approximately 1.4 to 2.6 games per week.

Generally, you should start your warm up about 15 minutes prior to your exercise program. A successful warm up should begin with a short session of loosening exercises such as:

• Forward, backward, and side bending
• Twisting
• Running in place
• Leg rotating

Next, you should perform a light physical activity session lasting about 5 minutes. Possible activities include:

• Walking
• Jogging
• Running on the spot
• Aerobics
• Light swimming

Lastly, do some basic stretches, focusing primarily on the parts of the body you will be using during your exercise. This prepares your muscles and tendons for the activity and assists in preventing them from becoming overstretched or strained.

One of the consequences of neglecting to warm up is that you force your muscles to perform without an adequate supply of oxygen. This allows lactic acid to accumulate, causing muscles to become prematurely fatigued. Cold muscles are also more prone than warm muscles to be injured or torn during a workout.

In addition to beginning your workout in an effective manner, it is also important to finish it properly. Cooling down is an effective way to maximize and complete your workout. Muscles are most receptive during this time. Through stretching exercises, your activity level can be gradually decreased, which assists in preventing future aches and stiffness.