Tips to prevent sports injuries in young athletes

For millions of high school students across the U.S., sports are a vital part of their educational experience. Athletics promote physical fitness, help prevent obesity and teach life skills such as teamwork, discipline and strategic thinking.

But with these benefits come risks. Each year, about 10% of young athletes experience a sports-related injury. These injuries can affect academic performance, social development and future athletic goals. A proactive approach to injury prevention can help student athletes stay healthy and active.

Common sports injuries in student athletes

The types of injuries high school athletes experience vary depending on the sport and the physical demands involved.

“While some injuries are acute, others can develop over time due to overuse or improper technique,” says Scott Devore, an athletic trainer at Mount Nittany Health.

Injuries vary by sport and movement, but most fall into five categories:

• Acute injuries
• Overuse injuries
• Catastrophic injuries
• Concussions
• Growth plate injuries

Among the most frequent injuries:

ACL injuries are common in football and other contact sports. “Injuries to the anterior cruciate ligament can sideline athletes for months and often require surgery,” says Scott. Prevention includes strengthening of the knees, hips and thighs with closed-kinetic chain and core exercises, along with proper warm-ups and stretching.

Runner’s knee results from overuse, flexibility issues and lower extremity mechanical issues involving certain gait patterns. This injury is often seen in distance runners, bikers and skiers. Athletes should avoid increasing mileage or workouts too quickly, rest during flare-ups, improve their flexibility and strengthen their leg muscles.

Concussions are a traumatic brain injury, or TBI, caused by a direct blow to the head or hit to the body causing the brain to move rapidly within the skull. They’re most common in soccer, basketball, volleyball and football. Prevention includes utilizing properly fitted protective gear and emphasizing safe play.

Little league shoulder is caused by repetitive and improper throwing technique, often occurring in baseball and softball. This injury can be treated with rest, proper rehabilitation and performing proper throwing mechanics.

Ankle sprains are common in all sports and typically involve twisting types of injuries. Prevention includes proper warmups, stretching, strengthening and balancing exercises, and avoiding uneven surfaces.

Jumper’s knee affects the quadriceps tendon below the kneecap and is common in basketball and other jumping sports. Stretching exercises for the quadriceps, ice, rest and taping are common for the treatment of this injury.

Quadriceps contusions result from direct hits to the thigh, often in hockey, lacrosse and football. Properly fitted protective gear is key to prevention. Stretching exercises for the quadriceps, ice, rest and compression are common treatments for these injuries.

A holistic approach to injury prevention

A well-rounded training and conditioning plan is vital in preventing injuries. It requires more than just physical preparation — a comprehensive plan should include training, technique, equipment and recovery.

Participating in multiple sports helps prevent overuse injuries and builds diverse skills. Warm-ups should include both static and dynamic stretching to prepare muscles for activity.

“Athletes should also learn sport-specific form early and maintain it, especially when fatigued. Coaches play a vital role in reinforcing correct movement patterns,” says Scott.

Protective equipment must fit properly and be maintained throughout the season. Damaged gear should be replaced promptly. Braces or tape may help athletes with specific vulnerabilities.

Rest and recovery are often overlooked but critical. Athletes need adequate sleep and regular rest days to allow the body to heal. Ignoring fatigue increases the risk of injury.

Nutrition and hydration support overall health and performance. A balanced diet helps maintain energy and aids recovery. “Always hydrate before, during and after activity. It helps prevent injury and can prevent heat-related illnesses,” says Scott.

Building a culture of safety

Safety in youth sports is a shared responsibility. Athletes, parents, coaches and trainers must work together to recognize and respond to injury signs. “While playing through pain is often celebrated, it can lead to more serious injuries,” says Scott. “Athletes should feel comfortable reporting discomfort or concerns. Open communication is essential.”

Recovery should be supported physically and emotionally. Respecting medical advice, allowing time for healing and offering encouragement during recovery helps athletes stay motivated and connected.

By prioritizing education, prevention and communication, we create a safer environment for student athletes. This not only reduces injury risk but also promotes long-term health and enjoyment of sports.