Sports and physical activities are essential for children’s health and development, but they also come with inherent injury risks that parents and young athletes must proactively manage. Sports medicine experts emphasize that preventing injuries is far more effective than treating them after they occur, requiring a comprehensive approach that involves preparation, education, and smart training strategies. Young athletes today are pushing themselves harder than ever, which increases their vulnerability to sports-related injuries that can potentially impact long-term physical health and athletic performance. A holistic injury prevention strategy involves multiple critical components, including proper warm-up techniques, using appropriate protective equipment, understanding individual physical limitations, and maintaining open communication between athletes, parents, and coaches. Key preventive measures include developing a balanced fitness plan, learning correct sport-specific techniques, ensuring proper nutrition and hydration, and gradually increasing training intensity to allow the body to adapt safely. By implementing these evidence-based strategies, families can help young athletes minimize injury risks while maximizing their potential for athletic success and enjoyment. The goal is not just to prevent immediate injuries, but to establish lifelong habits of safe, intelligent physical training that supports long-term health and athletic development. Keep reading to view the best injury prevention guide from our sports medicine experts!

1. Chose activities everyone likes and is capable of safely performing.

If everyone enjoys the activity it will bring the most fun to the family. It will also allow the group to play more often becoming better at the activity improving performance and reducing injury. Engaging in physical activities that are enjoyable and safe for everyone is crucial for maintaining a healthy lifestyle. Moderate-intensity activities such as brisk walking, dancing, and cycling are accessible to most individuals and can be easily incorporated into daily routines. Additionally, strengthening exercises, like bodyweight workouts and light weightlifting, can be performed at home or in a gym, making them suitable for various fitness levels. Flexibility and balance exercises, including yoga and tai chi, are also excellent options that promote overall well-being while reducing the risk of injury. Ultimately, the key is to find activities that individuals enjoy and can perform consistently, ensuring long-term health benefits.

2. Ensure if any equipment is required it is properly sized and maintained

(for example helmets or life jackets). Improperly fitted or maintained equipment exposes a family member to injury or even death in extreme circumstances. Life jackets or helmets may be perceived as one of those annoying things that get in the way. However, in the case of an accident they could make all the difference in protecting our most precious people in the world.

3. Proper warmup

If a competitive sport such as soccer or basketball be sure to allow for a proper warmup, especially for the parents in the group! We aren’t as young as we sometimes feel… A simple sprint or change in direction could result in a hamstring or achilles injury in an otherwise innocuous activity. The odds of this increase as we age. A proper warm up and stretching may mean the differ between a great game of pickleball or a trip the the ER.

4. Exercise multiple times per week including weightlifting and cardio

Engaging in exercise multiple times per week, including both weightlifting and cardio, offers a comprehensive approach to fitness that enhances overall health. Weightlifting is crucial for building lean muscle mass, which boosts metabolism and aids in fat loss even at rest, while cardiovascular workouts improve heart health and endurance. Research suggests that a balanced routine combining both forms of exercise can maximize calorie burn and improve body composition more effectively than focusing on one type alone. For optimal results, individuals should aim for at least two to three days of strength training and 150 minutes of moderate-intensity cardio spread throughout the week. This combination not only supports weight management but also reduces the risk of chronic diseases, enhances mood, and promotes longevity.

5. Participate with your children by going on bike rides with them or running along them as they scooter down the street

Participating in outdoor activities like bike rides or running alongside your children as they scooter down the street is a fantastic way to bond while promoting a healthy lifestyle. These shared experiences not only encourage physical fitness but also create lasting memories and strengthen family connections. Engaging in such activities allows you to model an active lifestyle, instilling the importance of exercise in your children from a young age. So grab your helmets, lace up your sneakers, and hit the pavement together—it’s a fun way to explore your neighborhood and enjoy each other’s company!

6. Practice the sports your children play with them

Engaging in sports alongside your children not only strengthens your bond but also enhances their skills and confidence. Participating in their activities fosters a supportive environment where they feel encouraged to improve. Whether it’s shooting hoops, kicking a soccer ball, or practicing gymnastics routines, your involvement demonstrates the importance of teamwork and dedication. Additionally, it provides an excellent opportunity for physical fitness and fun family time. By practicing together, you create lasting memories while instilling a love for sports that can last a lifetime.

7. Do not dismiss your children when they ask you to come play with them

When friends or loved ones invite you to join in on a game or activity, consider the profound impact of saying yes. Engaging in play not only fosters deeper connections but also enhances your mood and creativity. By stepping out of your comfort zone and embracing spontaneity, you open yourself up to new experiences and memories. So the next time someone asks you to come play, remember that these moments can enrich your life in unexpected ways. Embrace the joy of play and let it remind you of the importance of connection and fun!

By: Dr. Christopher Baker & Dr. Peter Howard

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Whether you have an injury from running or any other physical activity, we can help. The care team at Florida Orthopaedic Institute includes experts in every aspect of orthopedics. If you’re having discomfort, let us create a customized treatment plan to help you—safely—get back into action and keep active. 

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About Florida Orthopaedic Institute

Founded in 1989, Florida Orthopaedic Institute is Florida’s largest physician-led orthopedic group. It provides expertise and treatment of orthopedic-related injuries and conditions, including adult reconstruction and arthritis, foot and ankle, general orthopedics, hand and wrist, orthopedic trauma, shoulder and elbow, spine, interventional pain management, sports medicine, podiatry, physical medicine and rehabilitation, chiropractic services, and physical and occupational therapy, among others. The organization treats patients throughout its surgery centers in North Tampa, South Tampa, and Citrus Park, at several orthopaedic Urgent Care centers and at office locations in Bloomingdale, Brandon, Citrus Park, Gainesville, Lakeland, Northdale, North Tampa, Ocala, Palm Harbor, Riverview, South Tampa, Sun City Center and Wesley Chapel.

February 4, 2025