Sports
We all want our kids to be active. It's good for their bodies, it's good for their brains, and it's a great way to burn off energy on a Sunday afternoon so there's no fighting bedtime and you get a couple of hours to yourself in the evening to prepare for the week.
But the more sports your child takes part in, the more injuries they're going to sustain. It's inevitable, rolling your ankle is a rite of passage for any aspiring athlete, but there are plenty of things you can do to minimise the damage they do to themselves.
Protective Gear
I appreciate that safety gear is not only a faff to put on and wear, but it is deeply uncool. Trying to convince a teenager to wear a helmet is like trying to convince a cat to hop in the shower. But getting the right protective gear for the right sport is the best way to keep your child as safe as possible. Some federations, associations, or other sport governing bodies will have strict rules about protective gear, but others may just have recommendations, or advice that is not mandatory.
Even if your kid isn't taking part in organised or club team sports, like if they're just out playing with their friends in the park, you should make sure the protection is adequate for the level of play. I'm not saying they need gumshields and helmets to go kick a ball about in the park, but use your judgement (I trust you) and make sure they use protective gear that is appropriate to the sport or activity that they're doing.
Pads
Shin pads are recommended for football and field hockey. Make sure they actually fit, aren't too big or too tight, and don't forget that they get really gross and sweaty, so try to wash them every now and then.
In cricket, pads are mandatory for batters and wicketkeepers, and hockey goalies (both field and ice) will have their own assortment of thick padding to minimise injury and bruising.
If you're out and about doing things like skating, skateboarding, biking, or any other activity where falling is very likely, knee, elbow, and wrist pads can be a life saver (or at least, a Friday night waiting in the Emergency Department for an x-ray saver). It's not cool to where protective gear, but it's even not cooler to be stuck inside all summer because you smashed up your knee and can't go to the beach with your friends because you can't get the cast wet.
Body protectors are strongly recommended for horse riding, and are mandatory in some cases. The help protect the spine, ribs, and internal organs from falls or kicks.
Gumshields
Most contact sports recommend using gum guards, but your school or sports club will make sure you know what is expected. Keep in mind that it's not just other bodies that can cause injury, but things like rugby balls and hockey sticks too. Even if your child isn't enrolled in full contact sports, you should always listen to the recommendations, even where protective equipment is not mandatory.
The best gumshields are fitted by dentists, but a good alternative are the ones that you can fit at home. You should never use 'hand me down' gumshields (even if you re-set them to the second child's mouth), especially if it's been used for a significant period of time. Some 'boil and set' gumshields can be re-set multiple times, but not all of them, and if the gumshield is overmanipulated it can lead to a poor fit.
Gumshields should be snug and stay attached to the top teeth even when the mouth is open. If they are loose, too tight, pinch the gums, or feel uncomfortable you should double check the fit.
Keep in mind that gumshields only work if they are WORN, so make sure your kid doesn't leave it at home.
Headgear
Helmets are essential for any sport or activity where falling is likely. Head injuries are never insignificant, but head injuries in children can have long lasting impacts - sometimes life changing.
Cycling, skating, rock climbing, skiing... These are the ones that come to mind, but do your research when you're sending your child out to do some exercise, and make sure you know the sport specific recommendations, and make sure you stick to what the experts say.
Other sports like hockey, cricket and baseball also require helmets or headgear for certain (or all) positions, as well as contact or semi contact sports like martial arts and boxing. Helmets are also mandatory in almost all horse riding settings.
All helmets and headgear should be properly fitted and securely fastened.
Boxes/Groin Guards
It's always hilarious when someone takes a cricket ball to the groin. For everyone except the person rolling on the floor in pain.
Any sports that advise the use of cups, boxes, or groin guards should be followed. There is no excuse to put your kid through that kind of pain and humiliation.
Food and Drink
Eating and drinking right is super important around sports, not just because it's hard to perform your best when you're thirsty and have no energy, but also because eating and drinking well are habits that are formed in childhood but carry on through the rest of our lives
Hydration
Adults need 2 to 3 litres of water a day, you knew that already, but just because they're smaller doesn't mean that kids need way less. Even as young as 1 to 3 year olds need around 1.3 litres (which is 4-5 cups per day). and by the time your kid reaches 9 years old, they should be drinking roughly 2 litres a day.
If your child is exercising or is just particularly active, you should increase their water in take by an extra 500ml to 1 litre per day, which should be drunk in the hour before, during, and the hour after they're exercising.
Being dehydrated can feel miserable, and your child might not know why they feel rubbish, but they'll probably be grumpy and irritable (and that makes them really annoying too) and they can actually get really sick if they're too dehydrated for too long.
Here are some of the things to look out for:
Dry lips or mouth
Headache
Dizziness
Tiredness or Irritability
Dark urine
Nausea or cramps
Constipation
Stinky breath
It's not just the effects of being dehydrated that are the problem - you can rehydrate with no long term effects pretty easily - but being dehydrated actually makes kids less smart. Not just their reactions become slower, but thinking actually becomes harder, and they can seem dopey or not really very clued in to what's going on around them...
And what happens when dopey kids with slow reactions go outside and run around? That's right, they fall over things ALL THE TIME, which means more chances for you to end up in the emergency department because your 11 year old fell over a tree stump, impaled his hand on a branch, and shattered his elbow. Fun times...
Nutrition
We all know that you shouldn't eat just before you go swimming, because you might end up vomiting in the water. When I was a kid, my mum would make us sit for an excruciating hour on the beach after lunch before we could get back into the sea, and even now as an adult I try not to eat right before a training session.
If your kid has to have a full meal before exercising, try to give it 2-3 hours beforehand. Include carbs and protein to give lasting energy and avoid mid session fatigue.
A little snack 30-60 minutes before activity can boost energy levels and increase performance. This should be something easy to digest, which means simple carbohydrates that are low in fat and fibre. Things like bananas, a single serving yoghurt, oat bars, or jam sandwiches.
Avoid eating within 30 minutes of exercise as it can cause stomach cramps, nausea, side stitches, and reduce their athletic performance. Also, it's very common to need to go to the bathroom within 15-20 minutes of eating (something in, something out...) so you don't want your kid to be caught short just as they get started.
Safe Guarding
Keeping kids safe while they're playing sports isn't difficult, but it is HARD. Children don't have the best control over their emotions (or bodies), and they can get a little rough with each other, whether they mean to or not. I remember taking more than one netball to the face afterschool, and all the nosebleeds that go with it.
But safeguarding isn't just about making sure that no one is punching below the belt (so to speak, I talk about contact sports below), but also making sure the kids are safe in and around the places they're going to play their sports.
Anyone who engages or supervises children in any way has a duty of care to the child. I know we're not as quick to jump to "I'll sue you" as other countries, but if there is an incident that causes significant problems, whoever is responsible could find themselves in hot water. There's a LEGAL duty of care, which has a strict definition and comes with a long list of rules and procedures that must be followed, and there is a MORAL duty of care, which is generally considered to be normal, reasonable common sense. Not letting young children juggle chainsaws, for example, or not throwing children who can't swim into the deep end of the pool to film content for the internet.
In smaller, more casual setups it's usually just the 'designated adult' who carries the responsibility, but some clubs and organisations will have designated welfare officers, and they'll be trained to spot all sorts of things including problems the child may be having outside the club, like mental health difficulties, bullying, or if they are at risk from someone in a position of authority in their life.
Some things that a safe guarding officer will make sure:
That there is first aid available if it is needed
Any responsible adults have been checked and vetted to necessary standards
That equipment (protective or not) is adequate and appropriate
There are no signs of physical abuse or neglect
That appropriate action is taken to prevent avoidable injuries.
Keeping track of attendance
Keeping emergency contact details
Being aware of medical conditions like allergies and asthma etc
Really, it's just someone who agrees to be in charge if and when things go wrong (because with children, something is always going to go wrong), and who tries to stop things going wrong in the first place. Having an extra pair of eyes looking out for your kid's wellbeing is always a good thing.
If you have any concerns over the safeguarding around your child, or of the wellbeing of another child, you can contact the NSPCC (website) who will be able to advise you on what you should do.
Contact Sports
Contact sports* result in more injuries. It's not a secret (and sometimes it's part of the fun). But head injuries in children are definitely not fun, and they can have knock on effects for the rest of their lives.
There are rules about how old you have to be to play different versions of different sports. These rules are normally enforced by schools and sports clubs, so I'm not going to sit here and pretend to be an expert on every single sport and when your kid can start playing them (though I have listed some fun facts below).
What I will say, is that you know your kid, and you know their capabilities and maturity levels. You can start your kids off in any sport as you see fit - and if you find a good club or coach, they'll make sure your kid is introduced to the contact aspects of the sport at the correct times. Just remember that OTHER kids might not be as experienced as yours. Just because your little Timmy knows to pull his punches doesn't mean his classmate who he's brought home and has never been to a martial arts class in his whole life will have as much control over how hard he hits. Letting kids be kids is so important to their development (especially when it comes to learning natural consequences in social situations) but please just make sure that your kiddo is aware of when it's appropriate to make contact, and when it's not.
I promised you fun facts. These are barely fun, but please, I'm trying.
Football is the biggest cause of sports injuries in the UK, but that might be because it's the most commonly played
Heading the ball is being phased out of football Under 11s by the 2026-27 season
Rugby has different contact rules for all ages from Under 9s all the way up to Under 16s, with U17 and U18 playing the same rules as adult rugby
Head contact is generally not allowed in any martial art in Under 16 categories. Sparring is usually not introduced before 8 years old, but it will vary from club to club
Sports like hockey and lacrosse generally don't allow contact before 13 years old
*I got into an argument with my husband recently over whether or not Football is a contact sport. He's from a boxing family, so he said it didn't count. I grew up with three older brothers, so I didn't know non-contact sports existed. After extensive internet searches, we've found it listed as a contact sport, a semi-contact sport, and a collision sport, so we agreed that it is a contact sport, but not (meant to be) a violent one.
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