Wrestling Safety Tips
Wrestlers compete one-on-one to see who's stronger and quicker. But when the action starts, injuries can happen. It's important to know how to enjoy this sport safely.
To help prevent injuries while wrestling, follow these guidelines.
Staying Safe & Preventing Injuries
What Safety Gear Do I Need?
To reduce the risk of injuries, be sure to have the right safety gear, including:
Headgear
At the middle school, high school, and college levels, headgear is required for all wrestlers. Headgear is sometimes called "ear guards," because it has padded shells that go over the ears to help prevent ear and head injuries. Headgear should fit correctly, and all the straps should be secure.
Kneepads
Some wrestlers wear kneepads on one or both knees. Padded kneepads can help prevent swelling that can happen from a knee hitting the mat over and over again. Another type of kneepad, called a shooting sleeve, has less padding and helps knees slide across the mat to help prevent mat burns.
Shoes
Wrestling shoes are light and flexible, but they should still provide ankle support and traction on the mat. Be sure to get ones that fit correctly and keep them tied securely with the laces tucked in.
Mouthguard
Mouthguards protect the teeth, lips, cheeks, and tongue. In many school districts, mouthguards are required for wrestlers who have braces.
Athletic Supporter or Sports Bra
These can help with comfort and safety when wrestling.
How Can I Stay Safe During Wrestling Training & Play?
From warming up to following the rules, these habits can help keep you safe.
Getting Ready to Play
Before the season starts, all wrestlers need a sports physical. Your healthcare provider can check for any health issues and talk to you about sports safety. Most schools won't let athletes participate unless they've had a sports physical within the past year. And being in good shape can help you avoid injuries.
To prevent injuries, it helps to:
- Always warm up and stretch before practice and matches.
- Use proper technique.
- Stop training or play if you get hurt or feel pain. Get checked by an athletic trainer, coach, doctor, or nurse before going back to training or a match.
- Know the rules of the sport and follow them.
- Know the symptoms of a concussion, like headache, dizziness, or confusion. If you hit your head or don't feel well, tell the trainer or coach right away. Follow return-to-play guidelines.
- Stay hydrated by drinking plenty of water before, during, and after practices and matches.
Wrestlers who are trying to gain or lose weight should work with a coach, athletic trainer, or nutritionist to do it safely. It is never safe for someone to starve themselves, exercise to the extreme, take weight-loss pills, or get dehydrated on purpose.
If you are in middle school or younger, don't try to lose weight, because you are still growing and developing. If you are in high school, you need to make sure you don't lose too much weight and eat a healthy diet that supports muscle strength and energy.
Safe Play
Other safety tips:
- Wrestling mats should be cleaned with a disinfectant cleaner after every match or practice. This will help prevent skin infections like impetigo or ringworm.
- Follow your coach's safe, fair play rules at practices and matches.
- Be respectful of the referees and do not argue with their calls. Stay calm if an opposing wrestler does something you disagree with. Don't take it personally or start a fight — let the referees handle it.
- Teams should have a first-aid kit available at all practices and matches.
- Playdifferent sports throughout the year to prevent repetitive stress injuries (overuse injuries). These injuries happen when someone trains too much or makes the same motions over and over.
Safety in Other Sports
Safety matters whether you're wrestling or doing another athletic activity. To help prevent injuries in other sports, check out these articles: