Injury Prevention

Many injuries gained through sport can be easily avoided by taking a number of precautionary steps. Listed below are some hints designed to reduce children’s risk of sporting injuries:

1. Preparing for Activity

Warming Up

Warming up is an important aspect of injury prevention, preparing athletes both physically and mentally for the activity ahead.
The ideal warm up will help to raise body temperature and increase heart rate. Fun running games of various sorts will ensure that these appropriate responses are achieved. Stretching should always follow this initial warming up stage.

Stretching

Flexible muscles and joints reduce the risk of injury, as they are able to better respond and adapt to sudden movements.
Rules for Stretching
*       Stretch slowly and gently - no bouncing.
*       Hold the stretch for approximately 10 seconds.
*       Avoid stretches that may place stress on the lower back.
*       Only stretch as far as “feeling the muscles responding” and never to the point of     pain.
*       Use relaxed breathing when stretching.

Cooling Down

Cooling down is just as important as warming up! Athletes should warm down to:
*       Clear lactic build up in muscles (lactic acid means sore and tired muscles).
*       Stretch out previously contracted muscles.
*       Decrease body temperature and heart rate.
The cooling down phase should mimic the initial warming up routine i.e. a movement activity followed by stretching exercises.

2. Encouraging the Use of Correct Technique

Encouraging children to use the correct technique for events will help to increase skill levels and eliminate the associated risks of being a novice. Studies have shown that injuries are greatly reduced if a child has developed greater skill and proficiency when attempting a task.

3. Provide a Safe Environment

Rules in Little Athletics

Track and field rules have been designed for two reasons:
*       To standardise activities and performances and
*       To ensure that the activity is safe for competitors and spectators.
Rules should be clearly indicated to children and enforced by officials and parents.

Playing Area and Facilities

It is the Centre’s responsibility to ensure that the facilities and equipment used by athletes, officials and spectators are safe and free from the risk of injury.
Centre personnel need to regularly check all equipment for faults and/or degeneration. Event areas should be kept level, free from obstruction and clearly marked.

Protective Equipment

Little Athletes across Australia have the right to participate in track and field without the risk of injury. Protective equipment helps to eliminate many of the possible injuries that could occur without their usage.

ALA Standardised Equipment and Events

Little Athletics was one of the first sporting movements to adopt a “modified” approach to sport. Children have always been free to take part in modified events making them compatible to children’s physical attributes and capabilities.
It is for this reason that Centres need to follow the standards set for events by Australian Little Athletics. The specifications have been carefully selected to ensure that they are the most suitable and advantageous for developing athletes.

Shoes

Children need to wear shoes at all times. Good quality shoes that are well fitted are best. Foot stability is essential when selecting a running shoe and consideration must be given to the ability of the shoe to absorb shock. This is especially important in long distance events and jumping events.

Environmental Conditions

Cold Weather

Extended time between activities should be avoided in cold weather.
Long breaks between events or exercise means that young bodies can cool down, increasing the likelihood of muscle related injuries. Athletes should be encouraged to keep warm and wear adequate clothing.

 Warm Weather

When children are exercising in warm conditions, their fluid intake should be both monitored and encouraged. It is very easy for children to become dangerously dehydrated. Parents and officials should be aware of the following facts

• Thirst is NOT an adequate indicator of the need for fluid.
• Water is the best fluid replacement.
• Intense activity should be avoided.
• Fluid should be continuously replaced depending on the intensity of heat - 45 minutes before the event and during endurance & field events (1 glass every 15 minutes) and regularly after the event has concluded
• Parents and officials must also ensure that plenty of sunscreen is provided for children and that they are encouraged to wear loose fitting light clothing and hats.