Keep Young Athletes Safe: Your Guide to Preventing Sports Injuries

With school back in session, fall sports are in full swing! Whether your child is lacing up their cleats for soccer, hitting the court for volleyball, tackling the football field, or logging miles in cross country, one thing should remain a top priority—injury prevention.

At Recharge Physical Therapy, we believe the best performance starts with smart preparation. Here’s how to help your young athlete stay safe and strong all season long.

1. Build a Foundation with Smart Conditioning

Injury prevention begins well before the first game. Ideally, athletes should start preparing 4–6 weeks before the season begins, giving their bodies time to adjust to the demands of their sport.

Start with basic bodyweight movements like jogging, jumping jacks, and squats. Then, gradually add sport-specific drills—light ball work for soccer players or short runs for cross country athletes. The key is progression. Doing too much too soon is a fast track to overuse injuries.

2. Don’t Skip the Warm-Up

A proper warm-up is essential. Think of it like warming up your car in winter—it gets everything running smoothly.

Spend 10–15 minutes on light aerobic activity followed by dynamic stretching: leg swings, arm circles, high knees, and lunges. Save the longer, static stretches for after the workout or game to aid recovery.

3. Rest and Recovery Are Part of the Plan

Here’s what many parents overlook: recovery is just as important as training. Young athletes need at least one full rest day per week and 8–9 hours of sleep per night to allow their muscles and nervous system to recover.

Keep an eye out for signs of overtraining—frequent fatigue, mood changes, frequent illness, or lingering aches and pains. These could be signals they need a break.

4. Fuel Up Right

Nutrition is another key pillar of injury prevention. Regular meals with lean proteins, whole grains, fruits, and vegetables help power performance and support recovery.

And don’t forget hydration! Water should be their main drink throughout the day. Sports drinks are only necessary during intense activity that lasts over an hour.

5. Listen to the Body—Pain Isn’t “Part of the Game”

It's important to teach young athletes that pain is a signal, not something to push through.

Soreness after a hard workout is normal, but sharp or persistent pain is not. Encourage your child to speak up early—ignoring pain can lead to more serious injuries down the line.

6. Know When to Get Help

If your child has pain that lasts more than a few days, limits their movement, or is affecting their performance, it’s time to see a professional. Early physical therapy can make all the difference, preventing a minor issue from becoming a major setback.

At Recharge Physical Therapy, we specialize in working with youth athletes and understand the demands of each sport. Whether it’s an injury or a customized injury prevention plan, we’re here to help your athlete stay strong, safe, and confident.

Fall sports should be fun and empowering—not sidelined by injuries. With smart conditioning, good habits, and the right support, your child can have their healthiest season yet.

Ready to keep your young athlete in top form? Schedule a consultation with Recharge Physical Therapy today.

References

1.  View of Raising the Young Athlete: Training and Injury Prevention Strategies | Journal of the Pediatric Orthopaedic Society of North America. The American Journal of Sports Medicine, 43(4), 794-801.
2. Sleep, Recovery, and Athletic Performance: A Brief Review and Recommendations Journal of Science and Medicine in Sport, 16(6), 499-503.
3. Youth Injury Prevention | Sports Medicine | UC Davis Health. British Journal of Sports Medicine, 54(4), 221-230.
4. Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations - PMC. International Journal of Sports Medicine, 42(4), 295-302.