Strong Bodies, Safe Seasons: Injury Prevention Tips Every Young Athlete Needs to Know

Young athletes today are more active than ever—often playing sports year-round with little downtime. While this dedication is admirable, it also makes injury prevention more important than ever. Without proper care, overuse injuries and strain from growth spurts can sideline even the most promising talents.

One of the most effective ways to stay injury-free is through consistent stretching. This isn’t a quick toe-touch and go. We're talking 30-second holds, repeated three times per stretch. Focus areas should include the:

• Hamstrings

• Calves

• Quadriceps

• IT band

• Adductors and abductors (inner/outer thighs)

• Piriformis (glute area)

These stretches are especially critical during growth spurts to help prevent conditions like Osgood-Schlatter’s disease (knee pain) and Sever’s disease (heel pain), both of which are common in young athletes.

But stretching is just the beginning.

Injury prevention also involves strengthening the body without heavy weights.

Incorporate:

• Single-leg balancing on a BOSU or foam pad

• Resistance band exercises for hip stability

• Jumping and landing drills with proper technique

• Core strengthening with forward and side planks

If an injury does occur, rest, ice, and see a qualified trainer or physical therapist. Don’t rush recovery—do it right the first time to avoid re-injury.

Final Word: Build Habits, Not Setbacks

Injury prevention isn’t just about avoiding pain—it’s about building a foundation for a long and successful athletic journey. A few minutes a day of smart stretching and simple bodyweight exercises can mean the difference between thriving and sitting on the sidelines. Protect your future. Start today.

Janet Sarver PT, DPT

Northern Rehab Physical Therapy Specialist