As fall sports kick off in Chillicothe and across Missouri, young athletes are gearing up for football, soccer, volleyball and more. Along with the excitement of the season comes a risk of injuries – each year, roughly 3 million youth end up in emergency rooms and 5 million more see doctors for sports-related injuries[1]. The good news is that many common injuries can be avoided. By following a few key stretching and safety tips, parents and student-athletes can help keep those Friday night lights shining brightly without any trips to the sideline or clinic.
Below, we’ve compiled five essential tips to prevent youth sports injuries this season. From proper warm-ups to staying hydrated, these guidelines will help your young athlete play safer and stay in top shape. (Plus, don’t miss our bonus tip on how chiropractic check-ups can ensure your athlete’s body is in perfect alignment before game time.) Let’s dive in and keep our kids off the bench and in the game!
Always Warm Up & Stretch Before Play
One of the simplest yet most effective ways to prevent injuries is warming up and stretching before every practice or game. Going straight from sitting in class or on the couch into intense play is a recipe for pulled muscles. Encourage your athlete to start with light aerobic exercise – a quick jog, jumping jacks, or high-knees – to get their blood flowing and muscles warm. After a brief warm-up, they should do dynamic stretches that actively move the muscles through their range of motion (think leg swings, lunges, arm circles). Sports medicine experts note that dynamic stretching (where the muscle is moving) is often more effective at preparing the body than static “reach-and-hold” stretches[2]. It helps activate key muscle groups and increases flexibility.
By contrast, static stretching (like touching toes and holding for 20 seconds) is best saved for after activity or as part of a cool-down. Yes, even kids need to cool down – a few minutes of gentle stretching after play helps muscles recover and can prevent next-day soreness[3]. Making warm-ups and cool-downs a habit teaches young athletes to care for their bodies. Bottom line: take 5–10 minutes before and after sports to stretch; it can dramatically reduce strains, pulls, and other injuries[4].
Use the Right Gear (and Make Sure It Fits)
Sports safety isn’t just about the body – it’s also about the equipment. Protective gear is your athlete’s best friend in preventing injuries. Always double-check that your child has (and uses!) all required safety equipment for their sport: a well-fitted helmet for football, shin guards for soccer, knee pads for volleyball, mouthguards for contact sports, and so on. Using the right equipment for the sport and position can significantly lower the chance of getting hurt[5]. For example, a properly fitting football helmet helps prevent concussions, and quality shoulder pads reduce the risk of shoulder injuries. In fact, ensuring helmets fit snugly is crucial – there should be no wobbling, and chin straps need to be secure to protect the head[6].
Don’t overlook footwear and playing surfaces either. Different sports (and surfaces) demand different shoes – soccer cleats differ for natural grass vs. turf, for instance, and using the correct type can help prevent foot and ankle issues[6]. Likewise, make sure sneakers or cleats aren’t overly worn out; for runners, shoes should be replaced every few hundred miles to maintain proper support[7]. Before practices and games, take a quick walk around the field or court to check for hazards. Remove any debris, and note any holes or wet spots that players should avoid[8][9]. Coaches in Chillicothe and elsewhere try to keep facilities safe, but an extra pair of eyes (parent and player) can catch things like an unanchored soccer goal or a divot in the turf. In short: outfit your athlete with the right gear, ensure it’s in good condition and fits well, and keep their play environment safe. It’s an easy win for injury prevention[10].
Build Strength & Focus on Technique
Young athletes are still growing, and their muscles and coordination are developing. That’s why proper training and technique are so important for injury prevention. Encourage your child to work on overall fitness and strength appropriate for their age. Strong muscles, ligaments, and tendons act like natural armor for the body’s joints. Coaches and trainers can provide sport-specific conditioning exercises (for example, core and leg strength for a soccer player, or upper-body and flexibility exercises for a volleyball player). It’s also wise for kids to practice correct form and technique in their sport. Using proper form when tackling, jumping, or throwing not only improves performance but also reduces the risk of injury – for instance, learning safe tackling techniques in football can help prevent serious head or neck injuries[11]. Quality coaching and sometimes even instructional clinics or videos can reinforce these fundamentals.
Another key point: avoid overuse injuries by mixing things up. It might be tempting for a talented teen to play one sport year-round, but that can lead to repetitive strain on the same muscle groups. Orthopedic specialists warn that specializing in one sport (and playing on multiple teams or in back-to-back seasons) can overwork the same muscles and joints, causing wear-and-tear or stress injuries[12]. Instead, encourage your athlete to cross-train and enjoy a variety of sports or activities throughout the year[13]. Different sports work different muscles, giving some groups a rest while others strengthen. Even during the season, incorporating exercises that balance out their routine – like flexibility training, cardio, and strength exercises beyond just sport practice – will help negate the risk of overuse injuries[12]. The bottom line: a well-conditioned athlete who uses proper technique is far less likely to get hurt. Emphasize skills and strength, not just winning, and their growing body will thank them.
Stay Hydrated and Eat Well
Keeping the body fueled and hydrated is an often-overlooked part of injury prevention. Dehydration or poor nutrition can make muscles more prone to cramps, fatigue, and injury. Make sure your young athlete drinks plenty of fluids before, during, and after sports. Don’t wait until they say they’re thirsty – by that point, they’re already a bit dehydrated[14]. A good rule of thumb is to sip water throughout practice or a game (about every 15–20 minutes during activity) and rehydrate afterward[15]. Water is usually the best choice; sports drinks can help after very intense workouts or tournaments lasting over an hour, but they’re typically high in sugar and should be used sparingly[16]. Hydration keeps the body’s cooling system running and replaces fluids lost in sweat, helping to prevent heat-related issues and muscle cramps during those hot afternoon practices.
Nutrition is the other side of the fuel coin. Young athletes should eat a balanced, healthy diet to support their active lifestyles. Lean proteins (like chicken, fish, beans) are crucial for muscle recovery and growth, while complex carbohydrates (whole grains, fruits, vegetables) provide the energy their bodies need. Dairy or other calcium-rich foods help build strong bones. Avoiding too much junk food, fast food, and sugary energy drinks is also important – these might give a quick rush but can lead to a crash in energy and don’t provide the nutrients growing bodies require[17]. In some sports (like wrestling, gymnastics, or cheerleading), there can be pressure to cut weight or look a certain way, which can lead to unhealthy eating habits. Keep an eye out for signs of under-eating or over-training in teens, and make sure they understand that proper nutrition is part of their training. When kids are well-nourished and hydrated, their bodies stay stronger and more resilient, significantly lowering the risk of injury due to fatigue or weakness. Think of it this way: you wouldn’t run a car on empty – don’t ask your athlete to run on empty either!
Prioritize Rest & Listen to the Body
When it comes to sports, there’s a prevailing mindset in many young athletes to “tough it out” or “play through the pain.” As well-intentioned as their determination is, ignoring pain or skipping rest is a fast track to injury. It’s critical for both kids and parents to understand that rest and recovery are not optional – they’re an essential part of any training program. Fatigue and lack of sleep make injuries more likely, because tired muscles can’t react as quickly or support joints as well[18][19]. In fact, some of the most common injuries in student athletes are overuse injuries that crop up when kids simply overdo it without enough downtime[20]. Make sure your athlete is getting a good night’s sleep (8–10 hours for teens) and taking at least one or two rest days each week during the season[21]. Coaches may schedule “off days,” but if not, build in a rest day on your own – even top athletes need breaks to allow their bodies to heal and grow. Likewise, plan an off-season each year. Switching gears for a month or two (or focusing on gentle cross-training) can give young bodies a chance to repair minor stresses before the next season[21].
Perhaps most importantly, listen to the body’s warning signs. Pain is not “weakness” – it’s the body’s way of saying something’s wrong[22]. Teach your kids to speak up if they feel pain beyond normal soreness, and never encourage them to push through a serious pain or injury. A minor strain can turn into a major tear if ignored. If your child is limping, repeatedly complaining about a sore spot, or you notice them moving differently to avoid pain, those are red flags that need rest or medical evaluation[23]. As a parent or coach, reinforce that it’s okay to sit out if something hurts. Prompt treatment (like ice, rest, compression – the R.I.C.E. method – or a doctor’s care if needed) can prevent a small injury from becoming a season-ending one[24][25]. In short: proactive rest is just as important as practice. Encourage your athletes to take breaks, get sleep, and report any pains. Their bodies will recover stronger, and they’ll actually perform better in the long run[26].
Bonus: Don’t Skip Pre-Season Check-ups (Chiropractic Can Help!)
Even if your student-athlete feels great, a pre-season sports physical or check-up is a smart way to catch potential issues early. Most schools in Missouri (and beyond) require an annual sports physical before the season – these exams help ensure your child is fit to play and can identify any problems (like an undiagnosed joint issue or asthma) that need attention[27]. In addition to the standard school physical, consider taking injury prevention a step further with a visit to a sports chiropractor or family chiropractor experienced with student athletes. At The Well-House Chiropractic, we often see young athletes for proactive check-ups to make sure their spines and joints are properly aligned. Small imbalances – for example, a slight misalignment in the spine or tightness in one hip – can put extra stress on certain muscles and increase injury risk during high-speed sports. A chiropractic evaluation can pinpoint those issues and gentle adjustments can correct them, helping your athlete move their best.
Chiropractic care is not just about backs and necks; it’s about whole-body wellness. For a football or soccer player, that might mean assessing posture and core strength; for a runner, it could involve checking gait and ankle alignment. By addressing these factors early in the season, you set your child up for success. Many professional and high-school sports teams include chiropractic treatments as part of their athletes’ routine care – it helps with flexibility, range of motion, and recovery from the intense training they do. We recommend scheduling a check-up before the season starts or early on, and then periodic visits (for example, mid-season and toward the end) to keep everything in tune. This is especially useful after growth spurts, when a teenager’s body may be adjusting to new height or limb length. Our Chillicothe clinic is here to support your athletes: from preventative adjustments to treating any sprains or strains that do happen. With the right prep and occasional professional care, your youth athlete can stay in the game and enjoy a healthy, victorious season!
FAQs
What are the best stretches for kids to do before sports?
Dynamic stretches are best before sports. These include moves like arm circles, leg swings, walking lunges, light jogging, or jumping jacks that keep the body moving while loosening muscles. Dynamic stretching before play warms up muscles and increases flexibility, which helps prevent injury. After sports, kids can do static stretches (like toe touches or quad stretches held for 15–30 seconds) to cool down and improve flexibility[2][4].
How can a sports chiropractor help my student athlete?
A sports chiropractor can play a big role in preventing injuries and enhancing performance. They evaluate your child’s spine, joints, and muscles to find any misalignments or areas of tension that could lead to injury. By doing gentle adjustments and recommending exercises, a chiropractor helps ensure the body is balanced and moving correctly. This can mean fewer pulled muscles, better range of motion, and even improved coordination on the field. It’s like a tune-up for an athlete’s body – many school and pro teams use chiropractors to keep athletes in top shape.
What should we do if our child gets hurt during a game?
First, have them stop playing immediately – continuing can worsen the injury. If it seems minor (like a mild sprain or strain), start basic first aid: follow the R.I.C.E. protocol – Rest, Ice, Compression, Elevation – to reduce swelling and pain[28]. Keep an eye on their symptoms. If there’s significant swelling, a lot of pain, inability to put weight on a limb, or any sign of concussion (for example, dizziness or confusion after a head bump), seek medical attention right away. It’s better to have a doctor evaluate a serious injury as soon as possible[22][29]. For any persistent pain that isn’t improving after a day or two of rest, schedule a visit with a healthcare provider (like a sports medicine doctor or chiropractor) to get a proper diagnosis and treatment plan.
How much rest is enough for a young athlete?
As a rule of thumb, one to two rest days per week is a healthy target during the season[21]. Rest days mean no intense training – light activities or just normal play is fine, but give those sports-specific muscles a break. Additionally, it’s recommended that kids take roughly a month off from a given sport each year to recover (often this is the off-season). Adequate sleep each night is crucial too – most student athletes need about 8–10 hours of sleep for optimal recovery. If your child is feeling overly fatigued or sore, that’s a sign they might need a bit more rest. Remember, rest isn’t a luxury; it’s part of training. Well-rested athletes have quicker reflexes, better focus, and fewer injuries[30][18].
What are some signs of overuse injury in kids?
Overuse injuries often start subtly. Watch for nagging, persistent pains in joints or limbs that aren’t tied to a single incident. Common examples are elbow pain in pitchers, knee pain in runners, or heel pain in kids who do a lot of jumping. If your athlete starts changing their form (limping, throwing differently, etc.) to avoid pain, or if the same body part keeps getting sore, those are warning signs[23]. Swelling or tenderness that doesn’t go away with a couple days of rest is another clue. Overuse injuries can include stress fractures, tendonitis, or growth plate irritation. If you suspect an overuse injury, have a healthcare provider evaluate your child. The earlier these are caught, the easier they are to treat – and early rest can prevent a minor issue from becoming a major one.
Sources:
- Seattle Children’s Hospital – “Prevent Sports Injuries in Children and Teens.” Emphasizes proper warm-ups, use of safety gear, adequate rest (1+ days off/week), and not playing through pain[31][32].
- Ochsner Health – “6 Tips for Preventing Sport Injuries in Young Athletes.” Highlights stretching, cross-training to avoid overuse, hydration before feeling thirsty, and getting enough rest/sleep to improve reaction time[33][34].
- Yale New Haven Health – “Stretching for Kids to Help Prevent Injuries.” Recommends dynamic stretching (e.g. walking lunges) as more effective for warm-ups than static stretching; also advises against bouncing during stretches[2][35].
- KidsHealth / Nationwide Children’s Hospital – “Kids’ Sports Injuries: The Numbers are Impressive.” Reports ~3 million youth ER visits and 5 million clinic visits for sports injuries annually, and stresses that intense, repetitive training and early specialization have led to more overuse injuries in kids[36][37].
- KidsStreet Urgent Care – “Top 10 Fall Sports Safety Tips.” Provides practical tips like ensuring sports physicals, using proper equipment (correct helmets, sport-specific shoes), checking fields for hazards, staying hydrated even in cool weather, maintaining balanced nutrition, and enforcing rest days to prevent fatigue-related injuries[38][39].
- KidsStreet Urgent Care – “10 Tips for Preventing Sports Injuries in Kids and Teens.” Pediatric sports expert Dr. R. Jay Lee advises open communication about pain (kids shouldn’t hide injuries), getting preseason physicals, encouraging multi-sport participation, making stretching a habit, and planning off-season rest to avoid overuse injuries[40][18].
[1] [36] [37] Kids’ Sports Injuries | Nationwide Children’s Hospital
[2] [35] Stretching for Kids to Help Prevent Injuries
https://www.ynhhs.org/articles/stretching-to-help-prevent-injuries
[3] [4] [5] [8] [9] [10] [15] [16] [19] [21] [22] [23] [26] [27] [29] [30] [31] [32] Prevent Sports Injuries in Children and Teens
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[6] [7] [11] [17] [24] [25] [28] [38] [39] Top 10 Fall Sports Safety Tips | KidsStreet Urgent Care
https://www.kidsstreeturgentcare.com/top-10-fall-sports-safety-tips/
[12] [13] [14] [33] [34] 6 Tips for Preventing Sport Injuries in Young Athletes | Ochsner Health
https://blog.ochsner.org/articles/6-tips-for-preventing-sport-injuries-in-young-athletes/
[18] [20] [40] 10 TIPS FOR PREVENTING SPORTS INJURIES IN KIDS AND TEENS |
https://www.kidsstreeturgentcare.com/10-tips-for-preventing-sports-injuries-in-kids-and-teens/