Six Ways to Help Young Athletes Stay Healthy and Injury-Free
By Matthew Schmitz, MD
Fall sports are a great reset for kids: more movement, more confidence, more time with teammates.
Still, jumping back into soccer, football, cross-country, volleyball or another sport after a slower summer can be a lot to ask of a body that is still growing. In my work as an orthopedic surgeon caring for young athletes, I tell families the same thing again and again: many injuries don’t have to happen. Put a handful of basic routines in place and most kids can stay on the field or court all season.
Build Up Slowly
A common way injuries occur is by doing too much and too fast. If children haven’t been moving much during summer break, they might not initially be ready for multiple long practices a week. When you can, increase both duration and intensity in steps instead of all at once. And a practice should not begin at full speed — time for warming up, stretching and strengthening the muscles belongs in the plan.
Make Rest Part of Training
Rest doesn’t mean an athlete is slipping; it means their body is getting the recovery time it needs. Still-developing bones, muscles and joints do better when they are allowed to bounce back. Aim for at least one rest day each week with no organized sports at all. If a child is playing on more than one team in the same season, getting enough recovery can become tricky, especially once games and practices overlap.
Sleep is part of the equation, too. Athletes who are well rested tend to react faster, maintain cleaner technique and notice sooner when something feels off.
Pay Attention to Pain
Many kids try to push through pain because they don’t want to let down teammates, coaches or family. But pain that doesn’t resolve on its own is often the body’s way of saying something isn’t right.
Some muscle soreness after a demanding practice can be normal. What isn’t normal is pain that changes how a child runs, throws or moves. It’s also worth watching closely if pain lingers after activity, increases over time or keeps appearing in one specific spot, especially over a bone.
If you’re seeing swelling, limping, limited motion or a pattern of pain that returns regularly, your child should be checked out by a medical professional. Catching an issue early can keep a small problem from growing.
Hydrate and Fuel
Even in the fall, temperatures in San Diego can remain high. Kids should be drinking water before, during and after activity. Regular water breaks help, particularly on hot days or during longer practices.
Food also matters. Young athletes need enough intake to match both their activity level and their growth. Meals and snacks that include carbohydrates, protein and healthy fats help with energy and recovery.
Check Equipment and Technique
Protective equipment, shoes, helmets, pads, shin guards and other gear should fit well and be appropriate for the sport. Shoes that are worn down may not provide the support a child needs, and equipment that fits poorly can be distracting and uncomfortable and could lead to injury.
Technique is just as critical. Coaches can teach safer ways to run, jump, land, tackle or cut and change direction. Add strength and balance work to lower the chances of knee and ankle injuries.
Keep Sports Fun
Youth sports are supposed to build skills, friendships, teamwork and a lasting love for being active. Winning is fun, but it should never come at the cost of a child’s physical health or emotional well-being. Make it normal to check in. Ask kids how their body feels, whether they’re still enjoying the sport and if their schedule feels like too much. When kids know they can speak freely, they’re more likely to mention pain or fatigue before it turns into an injury.
With gradual progress, real rest and honest communication, young athletes can have a safer, better fall season playing their favorite sports.
Matthew Schmitz, MD, is an orthopedic surgeon at Rady Children’s Hospital San Diego specializing in orthopedic sports medicine, hip preservation and adolescent knee injuries.