Back to Sports

How do I keep my young athletes from getting injured as they head back to sports?

All ages 

With summer winding down, parents now shift their focus to getting their children ready for school and entering fall sports activities. With that in mind, it is important to talk a little bit about injury prevention as the kids head back to the field, court or gym.

When do sports injuries usually occur?

Here are eight common scenarios.

1. When an athlete is not wearing appropriate protective equipment.

Bike helmets do no good when strapped to the handlebars and shin guards cannot work if left in the gym bag.

How can this be minimized?

Make sure your child’s equipment is in good condition, fits well (especially with growing children) and is always properly used.

2. Within a month of a new season or activity.

Studies on Marine recruits show that foot stress fractures are most commonly seen three weeks into boot camp. My experience with young athletes is quite similar as about three weeks into a new sport, I will start to see overuse injuries. The body is unable to handle the stress of a new activity, and breakdown occurs.

How can this be minimized?

Have your athlete prepare for the new activity with some light conditioning. Going straight from Madden Football to tough three-hour practices can be a recipe for disaster. Also, start slow and gradually increase the intensity or length of workouts to allow adjustment time. Do not forget those rest days.

3. When an athlete steps up to a higher level.

This often includes playing with older, more mature (and bigger) athletes, attending an intense sports camp or starting high school or college training. No matter what success the athlete has enjoyed in the past, these situations can overtax a young body.

How can this be minimized?

• Limit situations where 9-year-olds play with 12-year-olds.
• Prepare well for camp or a new school, and gradually increase the training.

Sports medicine physicians use the mantra — too much, too fast, too soon — as a recipe for overuse injuries.

4. Playing more than one sport at a time.

Many athletes can handle playing club soccer and running cross-country at the same time, while some cannot. 

How can this be minimized?

Have your athlete take a brief rest period and then focus on one sport. This will help him/her to return refreshed and more successful.

5. Playing too much of one sport.

The “more is better” philosophy may work for some, but it has also caused the demise of many young bodies. Repetitive activity strengthens bones and joints, but too much repetitive activity can over-stress bones and joints, leading to injury. Thus, swimming for two club teams, or playing on three baseball teams may be detrimental in the long run. Do not forget that private throwing lessons or personal training sessions also add to the cumulative stress placed on the body.

How can this be minimized?

Factor all activities into the equation when determining limits for your young athlete.

6. Playing through pain or discomfort.

No child should ever play through any significant pain. I use a 1-10 pain grading scale (1=no pain, 10=major pain). Any pain rating higher than 2-3 is significant pain.

How can this be minimized?

Schedule a sports medicine appointment if there is pain that causes a limp, a change in technique or forces a child to change position or not want to continue activity. If the child can use a fingertip to identify the location of pain, then be more concerned and seek evaluation.

7. When an athlete is tired.

Fatigue minimizes the ability to make quick decisions and movements that can help avoid injuries. Tired muscles and ligaments are less able to withstand forces on the field.

How can this be minimized?

Make certain the athlete is getting sufficient sleep (eight to 10 hours a night) and enough rest between practices and games. Despite what many young athletes think, rest is your friend. As a parent, it is your responsibility to help your child take appropriately placed rest days.

• Children ages 5-10 should participate in organized sports no more than three or four days a week, while children ages 11-15 should take at least two rest days off per week.
• High school-aged athletes should take at least one day off per week.
• Another good rule is to take at least two months (preferably two separate months) away from a sport per year for overall rest and to enjoy alternate activities.
• Another sensible guide: keeping the number of organized activity hours/week equal to or under the age of the child (in years) can reduce the risk of injury. Thus, if an 11-year-old is playing organized sports more than 11 hours per week, there is a statistically increased risk of injury.

8. Too much running in cleats.

Cleats are designed for a particular sport (soccer, baseball, football, etc.) and not designed for prolonged running.

How can this be minimized?

In early season practices with lots of running and conditioning, have young athletes wear running shoes to run and use cleats for the sport-specific drills. This will make a huge impact in reducing lower leg/heel pain and limit missed time.

What happens if an injury is not treated correctly?

Children tend to heal quickly (that is why I chose pediatrics) so most injuries are not a long-term concern. However, in a worst-case scenario, the athlete has life-long pain or disability.

Serious growth issues can develop if a minor injury is allowed to mature into a major injury.

Injuries are a common reason why kids stop playing sports, and why athletes fail in the quest for a starting job, a varsity letter or a scholarship.

Certain injuries can give coaches and scouts the wrong perception of the athlete. For example, once a pitcher has a shoulder or elbow injury, it is common for coaches and scouts to automatically write off that athlete. Have no regrets. Call a sports medicine specialist and get a qualified opinion on any childhood injury.

Dr. Chris Koutures is a dual board-certified pediatric and sports medicine specialist who practices at ActiveKidMD in Anaheim Hills. Please visit activekidmd.com or follow him on X (@dockoutures).