When youth sports start back up in late winter, the weather can make things challenging for your kids. The fields and courts may still be cold, wet or slippery. Plus, kids may have tighter or out-of-condition muscles after being indoors and less active for the past few months. These early-season conditions can raise the risk of strains, sprains and slips.
Here’s how to help your child stay safe and active as they get back into practices and games.
Why late winter increases injury risk
Late winter weather can put added stress on young athletes. Cold temperatures make muscles, tendons and ligaments tighter, which means they don’t move as easily. This can lead to pulls or strains when kids start running, kicking or throwing.
Outdoor surfaces can also be muddy, icy or uneven. “Winter can come with more risk of injury due to the increased chance of slips and falls,” said Emily Tutt, DO, a family medicine specialist with Banner Health.
Even indoor courts may be wet from snow or rain tracked inside. Add in the fact that many kids are a bit out of practice after the holidays, so their risk for injury goes up as early season practices ramp up.
Dress for the weather
“Make sure you are prepared for winter weather by checking the forecast for temperature and any expected rain, sleet or snow,” Dr. Tutt said.
Wearing the right clothing can help keep kids warm, comfortable and focused:
- Use layers that can come off as kids warm up.
- Choose moisture-wicking base layers to keep sweat off the skin. “Avoid cotton underlayers for walking, hiking or skiing. They can soak up sweat and put you at risk of hypothermia. Polyester or wool underlayers are preferred,” Dr. Tutt said.
- Add gloves, hats and warm socks for colder practices, especially in the early morning or evening.
- Make sure kids wear dry, supportive shoes or cleats with good traction.
- Change out of wet clothing right away to prevent chills and reduce injury risk.
The importance of a proper warmup
“Warming up gently before physical activity helps get your muscles and tendons ready for use and avoid injury,” Dr. Tutt said. Warming up is even more important when it’s cold outside. It increases blood flow and loosens tight muscles so kids can move more safely.
Try these warmup ideas before practice or games:
- Light jogging or fast walking
- Arm circles and leg swings
- Slow lunges, squats or side steps
- Short movement bursts that mimic game play
Avoid long, deep stretches before muscles are warm.
Watch for early signs of sprains and strains
Keep an eye out for these symptoms, especially after a fall:
- Sharp, throbbing or dull pain
- Soreness or pain that doesn’t improve after warming up
- Swelling or tenderness
- A change in how your child runs or walks
- Complaints of tightness or “pulling”
- Hesitating to use one leg or arm
- Less range of motion in a joint or muscle
Encourage kids to tell you or a coach if something hurts. Catching problems early can prevent bigger injuries. “Sprains and strains typically respond to rest, elevation, ice and time and usually improve in a few weeks,” Dr. Tutt said.
Keeping practices safe on slick fields or courts
Coaches and parents can help make practices safer by checking the field or court before activity begins. Small adjustments can go a long way in preventing falls:
- Look for mud, ice or standing water
- Slow drills or switch to noncontact activities when traction is poor
- Make sure kids are wearing the right footwear
- When indoors, watch for wet spots from snow or rain near doors or sidelines
“Take extra care and practice your best penguin walk: Take short, small steps on icy, snowy or slick surfaces,” Dr. Tutt said.
Hydration and recovery still matter in winter
Even when it’s cold, kids sweat and need steady hydration. Encourage water breaks before, during and after practices.
“Hydration and recovery are still important parts of exercise and physical activity in the winter to make sure your metabolism runs smoothly. Your body uses water to help stay warm and needs a steady supply even if you are not sweating as much as you might in warmer months,” Dr. Tutt said.
Recovery is important, too. Remind your kids to:
- Stretch gently
- Change into warm, dry clothing
- Eat a balanced snack for recovery
- Make time for rest days, especially early in the season
Regular recovery can help prevent injuries.
When to get medical care
Some symptoms mean it’s time to check in with a provider:
- Pain that gets worse or doesn’t improve with rest
- Not being able to put weight on a leg
- Trouble moving an arm or shoulder
- Swelling
- Joint instability
- A slip or hit that might have caused a concussion
Keeping kids active and safe in late winter
With the right habits and gear, kids can safely enjoy late winter practices. Paying attention to weather, warming up well and watching for early signs of injury can help your child stay confident and active.
Need help with a sports injury? Banner Health’s sports medicine and pediatric specialists can check injuries and help your child return to sports safely. Schedule a visit with a Banner Health specialist today.
