Keep Young Athletes Safe: Your Guide to Preventing Sports Injuries
School is back in session, and so are fall sports! Whether your child plays soccer, football, volleyball, or runs cross country, keeping them injury-free should be a top priority. The good news? Most youth sports injuries can be prevented with the right approach.
Start with Smart Conditioning
Conditioning is the foundation of injury prevention. Young athletes should begin training at least 4–6 weeks before their sport starts. This gives their bodies time to adapt gradually.
Start with the basics like jogging, jumping jacks, and bodyweight squats. Then add sport-specific drills slowly. For example, a soccer player might begin with light ball work, while a runner starts with short, easy distances. The key is gradual progression—adding too much too soon can lead to other sports injuries.
The Power of a Proper Warm-Up
Never skip the warm-up! Think of it like starting your car on a cold morning—it gets everything moving smoothly. Spend 10–15 minutes doing light cardio and dynamic stretches, like leg swings, arm circles, and gentle lunges. Save static stretching (holding a stretch) for after practice.
Recovery is Not Optional
Rest days are just as important as training days. During rest, muscles repair and grow. Young athletes need at least one full rest day per week and 8–9 hours of sleep each night.
Watch for signs your child needs extra rest:
- Excessive fatigue
- Frequent illness
- Aches or pains that don’t go away
- These are red flags that they may be overdoing it.
Fuel the Machine
Good nutrition powers performance and prevents injuries.
Encourage regular meals full of:
- Fruits and vegetables
- Lean proteins
- Whole grains
Hydration is key! Water should be their main drink. Save sports drinks for workouts longer than an hour.
Listen to Their Body
Teach your child that pain is not normal. Some muscle soreness after hard workouts is expected, but sharp or persistent pain needs attention. Help your athlete learn to notice their body’s signals and understand the difference between soreness and injury.
When to See a Professional
If pain lasts more than a few days, affects daily activities, or keeps them from performing their best, it’s time to see a physical therapist. Early treatment can prevent small problems from becoming big ones.
Remember, the goal is to keep sports fun while building lifelong healthy habits. With proper preparation and smart training, your young athlete can have a safe and successful season!
We Can Help! Safe, Active Recovery for Young Athletes
At our clinic, we use specialized unloading training equipment to help athletes recover safely from tough practices or minor injuries. Tools like the Total Gym allow for gentle squats, ankle mobility, and lumbar work, while our AlterG Anti-Gravity Treadmill lets athletes walk or run at a fraction of their body weight. These therapies reduce stress on joints and muscles, promote healing, maintain fitness, and support proper movement patterns—all while keeping kids active during recovery.
Ask our team how unloading training can help your athlete stay healthy, recover faster, and perform their best this season!
⚠️ Spotlight on RED-S: Relative Energy Deficiency in Sport
RED-S happens when athletes don’t take in enough energy (calories) to meet the demands of their training and growth. It’s not just about nutrition—it affects hormones, bone health, immunity, and performance.
Who’s at Risk?
- Athletes in endurance sports (cross country, swimming, cycling)
- Athletes in aesthetic or weight-sensitive sports (dance, gymnastics, wrestling)
- Highly motivated youth who push through fatigue and under-report pain
- Busy student-athletes who skip meals unintentionally
🚩 Top 3 Signs to Watch For
Female Athletes:
- Irregular or missed periods (or very late onset of periods in teens)
- Stress fractures or recurring bone injuries
- Unexplained fatigue or declining performance
Male Athletes:
- Low testosterone signs (decreased muscle mass, lower energy, reduced morning erections)
- Frequent sports injuries or slow recovery
- Loss of motivation or performance plateau despite hard training
Why It Matters
RED-S isn’t just about skipped meals, it can affect almost every part of a young athlete’s health:
- Increased injury risk: Stress fractures, tendon or ligament problems, and overuse injuries are more common.
- Hormonal changes: Low estrogen in females or low testosterone in males can affect growth, bone development, and mood.
- Weakened immune system: Athletes may get sick more often or recover slowly from common illnesses.
- Performance setbacks: Fatigue, slower recovery, and training plateaus can make it harder to improve even with hard work.
- Long-term health consequences: Chronic RED-S can affect bone density, heart health, metabolism, and overall growth and development
Key takeaway: Even subtle signs, like frequent fatigue, recurring sports injuries, or missed periods in girls, can signal an underlying energy imbalance. Catching it early allows athletes to recover fully, stay safe, and continue performing at their best, while protecting long-term health.
Preventing and Treating RED-S
The key is balance, eating enough to fuel training and growth while supporting overall health.
Prevention:
- Education: Teach athletes, parents, and coaches the importance of fueling for performance.
- Smart training plans: Build in rest, recovery, and gradual progressions.
- Open communication: Encourage athletes to speak up about fatigue, pain, or health changes.
Treatment:
- Restore energy balance: Ensure the athlete eats enough to meet training and growth needs.
- Modify activity: Adjust training load to reduce stress while recovery takes place.
- Team approach: Physical therapists, physicians, and dietitians collaborate to guide a safe return to full participation.
With the right support, athletes can recover fully, return safely to sport, and build habits that protect long-term health and peak performance.
Sway Balance Screenings: Baseline Performance Screen for Athletes
Take the first step towards empowering your athlete’s safety and success with LifeMotion Physical Therapy’s comprehensive baseline screening using the Sway Medical App.
This thorough assessment evaluates balance, reaction time, visual processing, and cognitive/memory functions, providing a critical preseason foundation. If a concussion is suspected, a retest can pinpoint changes from the baseline, guiding effective physical therapy interventions to ensure a safe and efficient return to play.
Schedule your athlete’s screening today by calling 918-574-2575, option 1.
