Preventing Sports Injuries in Kids: What Parents Should Know

Sport is an important part of childhood. It helps children build confidence, coordination, and resilience — but growing bodies are still developing, and that means young athletes are more vulnerable to injury. The good news is that most children’s sports injuries can be prevented with the right balance of movement, rest, and professional support.

Why Kids Are More Prone to Injuries

Children and teens are still growing. Their bones are softer and during growth spurts, muscles lengthen slower than bones which often places excessive tension on the growth plates. Combine that with repetitive training, limited rest, or too much focus on a single sport, and small strains can quickly become bigger problems.

Common sports injuries in children include:

• Sprains and strains

• Knee and ankle pain

• Osgood-Schlatter’s disease (pain below the knee)

• Sever’s disease (heel pain)

• Overuse injuries from training or competition load

  
  

Tips for Preventing Sports Injuries in Kids

1. Encourage variety. Children who play multiple sports or switch activities throughout the year develop better coordination and reduce overuse injuries. Build in an “off-season” for rest and recovery.

2. Warm up properly. A mix of dynamic stretches (like jogging or jumping jacks) and static stretches (like toe touches) helps prepare muscles and joints for movement.

3. Prioritise rest and recovery. Overuse injuries often occur when young athletes train too frequently without adequate rest. Schedule rest days, prioritise sleep, and listen to signs of fatigue.

4. Fuel and hydrate well. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins supports energy and recovery. Staying hydrated before, during, and after play helps prevent cramps and heat-related issues.

5. Check technique and equipment. Proper footwear and protective gear are essential. Parents should ensure their child’s technique is age-appropriate and safe for their sport.

6. Act early. If your child complains of ongoing pain, limps, or avoids activity, seek advice early from a paediatric physiotherapist. Early assessment helps prevent minor issues from becoming long-term injuries.

A paediatric physiotherapist can assess your child’s strength, flexibility, and movement patterns to identify areas that may need support. Early physiotherapy intervention helps with preventing sports injuries in kids by correcting imbalances, strengthening the relevant muscles, improving posture, and reducing the risk of recurring injuries — helping your child perform better and stay active with confidence. If your child is showing signs of pain, fatigue, or poor movement patterns, contact us to book an assessment.