Children's Sports Injury Prevention Tips Follow a 10 percent rule of training progression. This means you should increase exercise volume, frequency and intensity by no more than 10 percent per week. As bones lengthen during a growth spurt, muscles and tendons are slow to catch up. Emphasize flexibility exercises for children who are growing rapidly. Weight training can be encouraged as long as it is done with good instruction and supervision.
Weight training can increase strength and help prevent injuries.
Use protective equipment that can decrease the risk of acute injury. 1999- Sharon Hame, M.D., UCLA orthopaedic surgeon, says that even though styles of exercise may change and evolve, standards for good aerobic exercise remain the same. Aim to get your heart rate from 55 percent to 80 percent of its maximum predicted heart rate, which is calculated by subtracting your age from 220. Overuse injuries such as tendonitis, bursitis and muscle strain are treated with rest, ice, anti-inflammatories, physical therapy and a slow return to exercise. More than that is too much.