How to prevent youth sports injuries

After a summer off, it’s tempting for young athletes to jump straight into full-speed practices and games. But quickly going from zero to intense exercise is a recipe for overuse injuries.

Dr. Jennifer Gourdin, Sports Medicine Doctor at Kaiser Permanente, stresses the importance of warming up with stretches, strength exercises, and neuromuscular training. This routine helps protect joints and muscles, lowering the risk of serious injuries like ACL tears.

A simple way to stay on track is the S.E.E.D.S. framework:

• Sleep: 7–9 hours of quality rest each night keeps the body rested and ready.
• Eat: Fuel your body with the protective foods of fruits, veggies, and whole grains.
• Equipment: Make sure gear, such as shoes, pads, and helmets, fits well and is in top shape.
• Drink: Hydrate with at least 64 ounces of water daily.
• Stretch and strength: Dynamic stretches before activity and static stretches after improve flexibility and build strength.

Other ways to stay injury-free include:

• Play at your level: If you’re returning to a sport or trying something new, join a team that matches your age and experience. This helps prevent injuries for yourself and your teammates.
• Rest: Recovery is just as important as practice. Rest days let muscles heal and grow stronger. Pay attention to your body—pushing through pain can lead to serious injury.
• Train properly: Incorrect technique or gear use can cause preventable injuries. Experienced coaches and training professionals can ensure proper form and guide safe techniques.

Smart habits, proper training, and listening to your body can go a long way in keeping young athletes protected. Show love to the game and your body by practicing sports safety on and off the field.

Kaiser Permanente offers care and coverage to support total health and simplify the healthcare experience. Learn more at www.kp.org.

This article is sponsored by Kaiser Permanente.