Many children get very involved in sports and reap many benefits from their participation, such as getting healthy exercise, having opportunities for socialization, developing physical skills (such as balance, hand-eye coordination, endurance), and learning life lessons about healthy competition and challenges. We often encourage involvement in sports as part of a balanced lifestyle, but it is also important to consider the risk for sports/overuse injuries.
Overuse injuries occur when the same move is performed over and over again, and includes injuries such as strains, sprains, fatigue, or pain. Strenuous and tough exercise or training can put stress on young, growing bodies and sometimes lead to life-long injury or disability. These injuries can start as pain that occurs after working out but resolves with rest, and can progress until pain is felt all the time even without moving. Encouraging your child to participate in a variety of activities/sports can help train and condition different parts of the body and decrease the risk of overuse injuries from participating in specific repetitive movements. Doing multiple sports at once can be hard on the body, so it is recommended to space them out throughout the year. Taking breaks from sports throughout the year is an important step in preventing injury; resting at least 1 day per week and taking off 2-3 months (may be spread throughout the year) can give the body adequate time to rest and recuperate.
When joining competitive sports teams, be sure to make your child and yourself familiar with the rules; many of these are in place to keep your child safe! Also equip your child with the appropriate safety equipment (such as shin guards, mouth pieces, helmets, etc), even if they are just at practice. Warm ups before exercise, conditioning exercises during practice, and daily stretching are all ways to help prepare the body for vigorous physical activity and decrease risk for injury. Hydration and rest breaks should always be incorporated into physical activity!
Many people become dedicated and attached to their sports, so it is important to remind your child to take breaks and listen to their body. If they are feeling any pain or discomfort, they should stop playing; pain is a message sent from your body, so they should not just push through it. High levels of pressure related to sports performance can cause stress, have negative effects on mental health, and put kids and teens at higher risk for injury. Sports should be kept fun and positive, but if they are taking a mental or physical toll, it is time to take a break. Get your child prepared for their next sports season by getting their sports physical completed here! New school requirements regarding school forms allow students to participate if they have a form completed within the last 14 months (instead of 12 months), so we recommend having one done at your well visit, even if your child is only thinking about trying a sport. If your child is having any pain or injury concerns, be sure to schedule an appointment to have them checked out!
For information on sports specific resources (such as protective equipment, injury prevention, and commonly associated injuries) as well as a list of common sports injuries and how to approach them, check out the National Council of Youth Sports STOP Sports Injuries information page!
American Academy of Pediatrics; Healthy Children. (January 22, 2024). Preventing Overuse Injuries in Young Athletes: AAP Policy Explained. https://www.healthychildren.org/English/health-issues/injuries-emergencies/sports-injuries/Pages/Preventing-Overuse-Injuries.aspx
American Academy of Pediatrics; Healthy Children. (March 9, 2023). Tips to Prevent Sports Injuries in Children & Teens. https://www.healthychildren.org/English/health-issues/injuries-emergencies/sports-injuries/Pages/Sports-Injuries-Treatment.aspx