Youth sports are a fantastic way for your kids to stay active, build confidence (and friendships!), and develop teamwork skills. But with all that movement comes the risk of injury. 3.5 million kids under the age of 14 are injured while playing a sport each year.
Whether it's a sprained ankle on the soccer field or shoulder strain from pitching too many innings, sports injuries can sideline your child physically and emotionally.
The good news? Many of them are preventable.
Here are five ways to help your young athlete stay injury-free, courtesy of the International Spine, Pain & Performance Center team.
Jumping right into a game without warming up is like revving a cold engine—a recipe for trouble. Encourage your child to start every practice and game with dynamic stretches and light cardio to loosen muscles and get their blood flowing. Afterward, a cool-down with static stretching helps muscles recover and reduces soreness.
Pro tip: Your child's coach likely incorporates warm-ups and cool-downs into their practice, but make sure your child also warms up and cools down when they're on their own—whether that's shooting hoops in the driveway or going for a bike ride with friends.
Injury prevention starts with a strong, balanced body. Cross-training, strength-building exercises, and flexibility help protect joints and muscles. Ensure your athlete's routine includes core strengthening and mobility exercises appropriate for their age and sport.
If you're unsure what they need, talk to their coach about the right cross-training.
Teach your child to speak up when something doesn’t feel right. Pain is not just “part of the game. ” It’s a sign that something could be wrong. Ignoring early signs of injury can turn a minor problem into a serious one.
Wearing the proper safety gear can help prevent sports injuries. This includes helmets, padding (such as in football), knee and elbow pads, athletic cups, safety glasses (for racquetball), and wrist guards.
Helmets, in particular, are one of the best ways to prevent concussions. Considering 27% of kids' sports injuries are concussions, wearing a helmet can go a long way in protecting your child's brain health.
The bottom line: Whatever sport your child plays, ensure they're equipped with the appropriate gear for that activity.
Athletic shoes matter—basketball shoes, for example, have high tops that provide extra ankle support and help reduce the risk of sprains.
Pro tip: pairing the right shoes with moisture-wicking socks can also help prevent blisters. While blisters are easily managed at home, they can be painful, so if you can avoid them altogether, even better.
Overtraining is one of the leading causes of injury in young athletes. Kids' bones grow faster than their muscles and tendons, which means they're more likely to experience tendon, ligament, or muscle injuries.
Overtraining leads to overuse injuries, such as shin splints, stress fractures, tendonitis, muscle sprains, and muscle strains.
Schedule at least one or two days off per week from organized sports to let your child recover. And don't forget about sleep—growing bodies need plenty of it to rebuild muscles and prevent fatigue-related injuries.
Don't hesitate to contact us if you want to create a prevention plan or you're starting to see the early signs of a sports injury. We treat everything from sprains and fractures to muscle strains, knee injuries, and tendinitis.
Our team offers a comprehensive range of care options, including anti-inflammatory medications, physical therapy, and interventional pain management, to help your young athlete recover and return to the game safely.
Need help from a sports medicine specialist? We're here to support your family every step of the way. The International Spine, Pain & Performance Center offers sports medicine services in three convenient locations: Washington, D.C., Arlington, Virginia, and Pulaski, Virginia.
Call the location of your choice or book your appointment online.
