How to Prevent Common Sport Injuries in Kids

For many kids, youth sports are a rite of passage. Unfortunately, for many of these kids, injuries are also part of the experience. In fact, more than 3.5 million children ages 14 and younger get hurt annually playing sports or participating in recreational activities. 90% (6.3 million) of high school students who play sports report being injured. Perhaps more concerning is the fact that 54% of those same athletes report playing while injured.

The most common injuries experienced by young athletes are: ankle injuries, knee pain, ACL tears, elbow pain, broken bones, shin splints, stress fractures, and concussions.

In most cases, these injuries will only sideline an athlete for a few weeks or month and can heal with proper treatment, including rest and rehabilitation.

While you can prevent injuries entirely, there are a few things that can be done to minimize the chance of them occurring.

Make warm-ups and cool downs mandatory

Encourage your athlete to take warm-ups and cool downs seriously. Be sure to get them there on time for practices so they can participate fully in warm-up sessions and don’t let them walk off the field, court, pool deck, or any other playing area before completing a cool down and stretching.

Never skip the safety gear

Whether it’s a mouthguard, shin pads, or a helmet, safety equipment should be considered a part of your athlete’s uniform. Be sure equipment is fitted properly. If you’re not sure, talk to your child’s coach or team doctor. Be mindful as your child grows to upsize safety equipment and check it regularly for wear.

In addition, if you participate in sports, model good behavior by wearing ALL recommended safety equipment.

Encourage off-days

When your child finds a sport they love, it’s natural for them to go all-in. Unfortunately, this can lead to overtraining and muscle fatigue, which can increase their risk of injury.

The American Academy of Pediatrics recommends limiting participation in sports to a maximum of five days a week to allow the body to rest or participate in other activities. Athletes should also take breaks from training and competition every 2 to 3 months but should participate in cross-training and other activities to prevent loss of conditioning or skills.

Discourage single-sport participation

Participating in a single sport can lead to overuse of the same set of muscles, joints and ligaments. To prevent that, encourage your child to try a mix of different sports and activities over the year. This will provide a balance of activity that will support your child’s development while reducing the risk of injuries.

Suk Namkoong, MD, is an orthopedic surgeon at Southwestern Vermont Medical Center Orthopedics.