Injury Prevention

Important for athletes of all ages and abilities

Up to 50 percent of all injuries seen in pediatric sports medicine are related to overuse because the growing bone of a young athlete cannot handle as much stress as the mature bones of adults.

Keys to Preventing Injury

  • Get a pre-participation physical
  • Perform proper warm up and cool down before and after an activity
  • Obtain instruction on proper training and technique
  • Increase training gradually
  • Wear proper fitting equipment
  • Drink enough water
  • Rest and take a break from multiple or continuous sports
  • Dynamic Warm Up

 Athletes should take at least one day off per week from sports training.

Dynamic Warm-Up

Dynamic warm-up involves continuous movement preparing an athlete's muscles and joints for a specific sport.

Examples of activities for a dynamic warm-up:

  • Jumping jacks
  • High Knees
  • Arm circles
  • Jogging in place
  • Butt Kicks 

62% of organized sports-related injuries occur during practices rather than games. Despite this fact, one-third of parents often do not take the same safety precautions during their child’s practices as they do for a game.

InjuriesYouShouldKnow 550x450 2 parkTips to Avoid Overuse Injuries

  • Limit training to one team during a season
  • Train a maximum of five days per week, taking at least one to two days off from competitive athletics, sport-specific training and competitive practice.
  • Take time off from one sport for two to three months a year, allowing injuries to heal
  • Between sports training, work on strength and conditioning helping to reduce future injuries 

Athletes should not spend more hours per week than their age playing sports.