Don't Let Injuries Bench Your Child: Young Athlete Safety Guide

School is back in session, and so are fall sports! Whether your child plays soccer, football, volleyball, or is running cross country, keeping them injury-free should be your top priority. The good news? Most youth sports injuries can be prevented with the right approach.

Start with Smart Conditioning

Conditioning is the foundation of injury prevention. Young athletes should begin training at least 4-6 weeks before their sport starts. This gives their bodies time to adapt slowly.

Start with the basics like jogging, jumping jacks, and bodyweight squats. Add sport-specific drills gradually. A soccer player might begin with light ball work, while a runner starts with short, easy distances. The key word here is "gradually" – adding too much too soon leads to injuries.

The Power of a Proper Warm-Up

Never skip the warm-up! A good warm-up is like starting your car on a cold morning. It gets everything moving smoothly. Spend 10 - 15 minutes doing light cardio and dynamic stretches. Think leg swings, arm circles, and gentle lunges. Save static stretching (where you hold the stretch) for after practice.

Recovery is Not Optional

Here's what many parents don't realize: rest days are as important as training days. During rest, muscles repair and grow. Young athletes need at least one full rest day per week. They also need 8-9 hours of sleep each night.

Watch for signs your child needs more rest. Are they more tired than usual? Getting sick often? Complaining of aches and pains? These are red flags that they're overdoing it.

Fuel the Machine

Good nutrition powers performance and prevents injuries. Make sure your young athlete eats regular meals with plenty of fruits, vegetables, lean proteins, and whole grains. Don't forget hydration! Water should be their go-to drink, save the sports drinks for when they're exercising for over an hour.

Listen to Their Body

Teach your child that pain is not normal. The old saying "no pain, no gain" is dangerous for young athletes. Some muscle soreness after hard workouts is normal, but sharp pain or pain that doesn't go away needs attention. Help your young athlete learn to pay attention to their body, and to understand the difference. A child should not have to take medication before heading out on the football field to mask pain. Make sure you teach your child that pain is a warning that can lead to worse outcomes. Address the pain now!

When to See a Professional

If your child has pain that lasts more than a few days, affects their daily activities, or keeps them from playing their best, it's time to see your physical therapist. Early treatment prevents small problems from becoming big ones.

If you are located near or around Falls Church, Arlington, or Reston, VA, Advantage Physical Therapy specializes in pediatric sports physical therapy to keep your young athletes safe and thriving. Give us a call and schedule your appointment today! Many of our therapists have been involved in sports in the highschool and college level. Here is a list to learn a little more:

Field Hockey: Dr. Stacy Stuart

Football: Dr. Samuel Corbin, Jr

Soccer: Michael Reing, MSPT

Cycling: Dr. Dylan Clark

Swimming: Dr. Sarah Sheridan

Lacrosse: Dr. Taylor Goodwill and Dr. Rachel Brennan

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!

Coming Fall 2025: Our New Physical Therapy Clinic in Reston, VA!

We’re excited to announce the opening of our brand-new Advantage Physical Therapy location in Reston, VA this fall! Our expert physical therapy team will be offering the same high-quality care we’re known for—including sports injury rehab, pediatric physical therapy, and performance training—now closer to you.

Whether you're recovering from an injury or looking to prevent one, our new Reston clinic will be here to help you move better, feel stronger, and get back to doing what you love.

References

1.  View of Raising the Young Athlete: Training and Injury Prevention Strategies | Journal of the Pediatric Orthopaedic Society of North America. The American Journal of Sports Medicine, 43(4), 794-801.
2. Sleep, Recovery, and Athletic Performance: A Brief Review and Recommendations Journal of Science and Medicine in Sport, 16(6), 499-503.
3. Youth Injury Prevention | Sports Medicine | UC Davis Health. British Journal of Sports Medicine, 54(4), 221-230.
4. Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations - PMC. International Journal of Sports Medicine, 42(4), 295-302.

Author

Alana Hamilton Alana Hamilton is a physical therapist at Advantage Physical Therapy in Falls Church, Virginia. She is a proud Hokie from Virginia Tech with a major in Biology and a minor in psychology and sociology. Following graduation, she immediately got her doctorate in Physical Therapy from Radford University. She is an avid fan of Pilates, running, and hiking. On the weekends, she can be found hanging out with her family and babies as well as doing Spartan races with her old physical therapy classmates and friends. She is a big believer that during rehabilitation, "Motion is the Lotion" and that staying active is key to remaining healthy.