How to Avoid Overuse Injuries in Youth

How to Avoid Overuse Injuries in Youth

If you have children, then you are probably fully aware of how many sporting activities our children participate in now compared to just 10 years ago. Instead of recreation level teams and multiple sports played throughout the year, most kids today play one sport at the club level and play that sport all year long. This is resulting in a skyrocketing incidence of overuse injuries.

What are overuse injuries and what causes them?

When exercising or taking part in physical activities, our muscles, tendons and ligaments undergo stress. This stress causes them to be “broken down.” This process is beneficial when those same tissues are given ample time to heal and can come back stronger. This process is actually what makes our bodies healthier and stronger when exercising. The problem of overuse injuries arise when we don’t allow time for healing.

Identify, prevent and minimize.

Knowing how to identify, prevent and minimize the effects of overuse injuries is more important than ever. Parents and their children should be aware of the many factors that contribute to overuse injury prevention such as proper biomechanics, being mindful of the intensity and length of training, good balance, and rest.

If your child experiences any of the following, they might have an overuse injury.

  • Pain in the affected area after physical activity
  • Pain during the activity that may or may not restrict performance
  • Chronic unremitting pain even while your child is resting.

Here are a couple of simple recommendations to prevent overuse injuries.

  1. Limit single sport-specific activity to five days per week with one day of rest.
  2. Consider taking at least two months off per year from a particular sport. Spend this time working on strength and conditioning, improving balance, healing any injuries, and refreshing the mind.

Here are four strategies to prevent over-training.

  1. Keep workouts interesting with age-appropriate activities
  2. Take a break from that sport for 1 to 2 days per week
  3. Allow breaks every 2-3 months for cross-training activities
  4. Focus on wellness which includes being in tune with your body and it’s needs

The success of young athletes begins with understanding how a given activity affects their overall well-being. The best advice I have for youth is to become a well-rounded participant and athlete. Engage in a variety of activities rather than focusing on just one.

Leave a Comment

Your email address will not be published. Required fields are marked *