Sports medicine specialists from Children's Hospital of Philadelphia (CHOP) share tips to help teens and their parents better prepare for sports and activities, compete to the best of their ability, and prevent common injuries that could sideline any aspiring athlete.
"We want youth to get outside and have fun playing sports, but we don't want them playing hurt," says Naomi Brown, MD. "Our goal is to encourage kids and teens to listen to their bodies, to prepare to play, and to seek help if they are experiencing pain or discomfort."
Adds Michael Beasley, MD: "We know sports are a big part of many kids' lives. While we want to get them back to their sport as quickly and safely as possible, we also want to do our best to keep them there." To keep kids in the game and on the field, Drs. Brown and Beasley offer several health and injury prevention tips.
Establish healthy training routines
A proper warm-up and cool-down are essential.
- Stretch before AND after any vigorous activity. Both static and dynamic stretching help to loosen muscles and prevent injury. Static stretches (holding still in one position) relax and elongate the muscles and are most effective after activity, when the body has already been warmed up. Dynamic stretches (using controlled movements) help expand and contract the muscles and are an important aspect of warming up before practice or games.
- Build strength and endurance by slowly increasing the intensity and duration of workouts. Injuries are common in athletes who try to ramp up sports too quickly.
- Cross train. Participating in a variety of sports throughout the year helps to build new skills and avoids continuous stress on the same muscles and joints.
- Cool down after practice or competition. By performing static stretches during the cool-down period, you can soothe sore muscles and prepare for rest.
- Take a recovery day. Rest time is important. Young athletes should take a day off every week from vigorous training to allow their bodies to recover and recharge.
Gear up!
Wearing the correct clothes, shoes and protective equipment for the sport, the season and the weather matters. Dress in layers and don't forget the sunscreen!
Get your Zzzzz's
Sleep and rest are essential to help young athletes excel on the field. While all athletes need rest between practices and games to compete at their highest level, it's even more important for children and teens who are still growing and developing.
Eat for fuel and strength
For athletes, it's especially important to eat three well-balanced meals a day that include fruits, vegetables, protein, dairy and grains. Pay attention to the variety of foods eaten and discourage skipping meals. When schedules disrupt mealtimes, focus on having healthy on-the-go snacks like fruit, or granola bars with protein and whole grains to stay fueled.
Stay hydrated
Athletes should have water or sports drinks readily available before, during and after each session. Encourage frequent hydration breaks - especially when it's hot.
Emphasize technique
Proper form is an important tool in injury prevention. Connect with coaches and trainers who can support young athletes as they learn to do things like tackle, throw, hit, fall, jump, run, pivot, turn and shoot - all with the lowest chance of injury.
Listen to your body
Overuse injuries caused by repeated movements without enough time for rest are among the most common types of ailments among youth athletes. Some common baseball/softball injuries in youth include little league elbow, little league shoulder, stress fractures and shin splints.
Athletes should listen to their body and gauge their soreness during and after workouts. While soreness may be expected, pain should not be, especially not pain that is worsening. Any type of pain - whether it is sharp or a dull, aching pain - should be checked out by a medical professional.
"Teaching adolescents how to listen to their body is really critical," Dr. Brown says. "It's the key to being able to play longer, play better, get more height on their jumps and better speed on the field."
Avoid comparisons
Each athlete is different in terms of growth, muscle strength, bone density and other factors. Just because they can't do something today doesn't mean they won't be able to do it next year or after more experience.
Don't neglect mental health
For many young athletes, their entire identity revolves around their sport. They are known to peers as baseball players, gymnasts or track stars. When an injury occurs, parents need to make sure they receive support for more than just their physical injury.
"I always ask kids how they are feeling about the injury and their time out of their sport," Dr. Brown said. "Kids and parents are grateful I bring it up. It starts a conversation. By acknowledging the injury doesn't just affect their body, but also their mind and how they feel about it, is huge."
Adolescent mental health is critical, Dr. Beasley agrees. CHOP has dedicated sports psychologists for youth who have sustained serious injuries and can help families find other mental health resources in their communities.
Related resources
- Preventing Overuse Injuries
- For Pre-season Injury Prevention, Stretch!
- Prevent Common Running Injuries with a Healthy Training Routine
- Shin Splints in Kids: What They Are and How to Prevent Them
- Ready, Set, Prevent Video
