There are several steps that children can take to reduce the risk of a sprain or strain. Stretching and proper warm-up, such as a short jog before exercising, are among the most important preventative measures. These activities warm up the body’s tissues, increasing the flexibility of muscles and ligaments. After intense activity, children should gradually “cool down” by exercising more moderately for several minutes, followed by a second round of stretching.

Children who eat healthy, well-balanced diets are more likely to have strong muscles and to maintain a healthy weight, which puts less stress on body tissues and joints.

Other tips for reducing the risk of sprains and strains include:

• Keep clutter from stairways, walkways, yards, driveways and other areas where children walk and play.
  
  
• Purchase new athletic shoes for children as soon as the tread wears down or the heel wears on one side. This will help prevent falls and twisting of the ankle.
  
  
• Insist that children wear proper protective equipment when playing certain sports. Children also should be in good shape before participating in strenuous sports. Encourage older children to participate in organized sports that are supervised by an adult, preferably one who is knowledgeable about the sport (e.g., soccer coach).
  
  
• Discourage children from engaging in strenuous activity when they are tired. Muscles that are fatigued are less likely to provide strong support to joints, leaving them more vulnerable to injury.
  
  
• Instruct children to stop using any body part that hurts. This can help restrict the damage associated with a sprain or strain.
  
  
• Encourage children to practice good posture. This can help reduce the risk of back sprains or strains.