With school back in session and fall sports gearing up, keeping your child injury-free should be a top priority. Whether they play soccer, football, volleyball, or run cross country, preventing sports injuries can be achieved with the right approach.
Start with Smart Conditioning
Conditioning is the foundation of injury prevention, and it should start well before the season begins. Young athletes benefit from beginning training at least 4–6 weeks before their sport starts to give their bodies time to adapt slowly.
Start with basics like jogging, jumping jacks, and bodyweight squats, then add sport-specific drills over time. For example, a soccer player might start with light ball work, while a runner focuses on short, easy distances. The keyword here is gradually, as adding too much too soon increases the risk of injury.
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 running smoothly.
Spend 10–15 minutes on light cardio and dynamic stretches such as leg swings, arm circles, and gentle lunges. Save static stretching (holding a stretch) for after practice or competition, when muscles are already warm..
Recovery is Not Optional
Here’s something that many parents don’t realize: rest days are as important as training days.
Recovery is when muscles repair, grow stronger, and adapt to the demands of the sport. Young athletes need at least one full rest day per week, along with 8–9 hours of sleep each night.
Of course, watch for any sign your child may need more rest. Being more than usual, getting sick often, or complaining of aches and pains are often red flags that they may be overtraining.
Fuel the Machine
Nutrition plays a huge role in keeping athletes healthy and injury-free. Encourage balanced meals with plenty of fruits, vegetables, lean proteins, and whole grains.
Additionally, don’t forget to hydrate! Water should be their go-to drink, with sports drinks reserved for activities lasting over an hour.
Listen to Their Body
Help your child understand that pain is not normal. The old “no pain, no gain” mindset is risky for young athletes. While mild soreness after hard workouts can be normal, sharp or persistent pain should never be ignored. Teach them to pay attention to what their body is telling them — and speak up when something feels off.
When to See a Professional
If pain lasts more than a few days, limits daily activities, or affects performance, it’s time to see a physical therapist. Early evaluation and treatment can stop small issues from turning into bigger problems.
At Innovative Physical Therapy, our High School Outreach Program offers discounted PT for student athletes. We collaborate with parents, trainers, and school physicians to get athletes safely back in the game. To learn more or schedule an appointment, email [email protected] or call (619) 260-0750 to get started today.
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!
Innovative Physical Therapy, “Solutions in Motion”
Innovative Physical Therapy is a state-of-the-art physical therapy clinic in Mission Valley, San Diego. With over 30 years of experience, we provide individualized care tailored to your unique needs. Our skilled physical therapists utilize manual therapy techniques and movement analysis to identify the root causes of your issues, enabling us to develop effective treatment plans for immediate symptom relief and long-term health.