Safety Tips: Gymnastics

Gymnastics is a fun, challenging sport and a great way to stay in shape.

Whether they're doing a floor routine or taking a turn on the uneven bars, gymnasts should follow these tips to stay safe during practices and competitions.

What Safety Gear Do Gymnasts Need?

The gear needed depends on the event, like the uneven bars, floor routine, or balance beam. Safety items for gymnastics include:

Wrist straps, guards, and grips. Especially for new gymnasts, these items can be really helpful. They're used on the still rings, high bar, parallel bars, and uneven bars. They make it easier to hold onto the equipment and help prevent blisters and tears on the hands. Wrist guards can help prevent wrist injuries. Most grips are made of a piece of leather attached to a wrist strap. Other options include wrapping hands in sports tape or gauze. 

Footwear. Shoes for doing the vault often have a reinforced toe to help absorb the pressure of landing. Some gymnasts wear gymnastic shoes with rubber soles to prevent slips on the balance beam. Sometimes a gymnast wants heel support, and there are shoes for that too.

Spotting belts. These belts hook into cables that are attached to the ceiling. They support gymnasts while they’re learning a new move or practicing something tough.

Staying Safe During Gymnastics Practice and Competition

Before starting, gymnasts should get a sports physical. The doctor can check for any health problems and talk about sports safety. Plus, being in good shape can help gymnasts avoid injuries.

A qualified coach or program director should be at every practice. They should be up to date on the latest safety guidelines.

To help avoid injuries while practicing and competing, gymnasts should:

• Warm up and stretch first.
• Practice only on padded floors, never on a hard surface. Mats should be placed under the equipment and kept secure so they won’t move.
• Make sure the equipment is in good shape and sturdy.
• Have a coach spot them (help them do a move) for all new or hard stunts.
• Only do stunts at competitions that they’ve practiced many times.
• Stop doing gymnastics if they feel pain or get hurt. An athletic trainer, coach, doctor, or nurse should clear them before they go back to it. 
• Know the team plan for emergencies. This includes calling 911 or the local emergency number for a head, neck, or back injury. It also means not moving the hurt gymnast.
• Try to play different sports throughout the year to help prevent repetitive stress injuries (overuse injuries). These happen when someone trains too much or makes the same motions over and over.

Also:

• A gymnast who's not comfortable doing something should say so. And if the coach doesn’t support their choice, they should tell a parent or other trusted adult.
• Gymnasts shouldn't have one-on-one lessons unless other people are in the gym or parents are allowed to attend. They should know to tell a parent if anyone makes them feel uncomfortable.

Following Rules at the Gym

At the gym, gymnasts should follow its rules, such as:

• no training alone
• one person on the equipment at a time
• when jumping into a foam pit, land on feet, bottom, or back (no diving headfirst or landing on the knees)
• wear gymnastic clothes that won't get caught on the equipment
• no jewelry
• no gum chewing

Gyms or other sports facilities are the safest places to do gymnastics. While it can be tempting to practice in an open patch of grass in a garden or yard, the ground might be uneven and can have rocks, holes, or sprinkler heads. It also isn’t cushioned like the mats in gyms, making injuries more likely.

What Else Should I Know?

Although gymnastics is great exercise, there can be lots of pressure to stay thin. This puts gymnasts at risk for eating disorders (like anorexia or bulimia), which can lead to serious health problems.

Coaches and parents should promote healthy eating and know the warning signs of eating disorders. Gymnasts should know the importance of healthy eating and, if they feel pressured to lose weight, tell a parent or other trusted adult. The sooner someone with an eating disorder gets help, the better.