As student athletes return to practices and competition, preparation can play an important role in reducing injury risk and recognizing problems early.
Sarah Shubert, MD, an orthopedic surgeon at Northern Light Mercy Hospital, explains some of the injuries young athletes may experience and what athletes, families, and coaches can do to support a healthy season.
Injuries vary by sport and activity
The types of injuries an athlete may experience often reflect the physical demands of the sport.
In soccer and other field sports, injuries may involve the bones, muscles, and ligaments of the legs. These can include sprains, strains, fractures, and injuries to the anterior cruciate ligament, commonly called the ACL.
Sports that involve frequent throwing or repetitive overhead movement can place additional stress on the shoulder. Athletes in softball, volleyball, and similar sports may experience shoulder strains, labral injuries, instability, or dislocation. Repetitive activity without adequate recovery can also contribute to overuse injuries.
Falls, collisions, and sudden changes in direction can cause acute injuries in many different sports.
Begin with an appropriate warm-up
Athletes should prepare their bodies before beginning intense activity. A warm-up may include several minutes of light aerobic movement followed by movements that reflect the activity the athlete is about to perform.
Stretching may be included as one part of a broader warm-up, but athletes should avoid forceful or bouncing stretches and should not stretch cold muscles.
Training should also progress gradually. Increasing duration, frequency, or intensity of activity too quickly can contribute to fatigue and overuse injuries. Young athletes need appropriate rest and recovery, particularly when participating on multiple teams or playing the same sport throughout the year.
Use the right equipment
Athletes should wear properly fitting footwear and any protective equipment recommended for their sport, such as shin guards, helmets, pads, or mouthguards.
Equipment cannot eliminate injury risk, but properly fitting, sport-appropriate gear is an important part of safe participation.
Support hydration, sleep, and recovery
Hydration is especially important during prolonged activity and in warm or humid conditions. Athletes should have regular access to fluids and should not wait until they feel significantly thirsty to drink.
Adequate sleep, nutrition, and recovery time also help the body respond to the physical demands of training and competition.
A sports physical prior to participation can help identify medical conditions, previous injuries, or other concerns. The purpose of this evaluation is to support the health and safety of athletes during training and competition.
Know when an injury needs medical attention
Some mild sprains and strains may initially improve with protection of the injured area, rest, ice for comfort, compression, and elevation. However, an athlete should not necessarily return to play simply because pain has temporarily improved.
Prompt medical evaluation is appropriate when there is:
- An obvious deformity or suspected dislocation
- Inability to bear weight or use the injured limb normally
- Significant swelling, weakness, numbness, or loss of motion
- Pain that is severe, worsening, or not improving
- A head injury or possible concussion
- Repeated instability or a feeling that a joint is slipping out of place
Fractures, ACL injuries, and shoulder dislocations require evaluation by a medical professional.
For example, shoulder dislocation can damage the ligaments or labrum that help stabilize the joint. Younger athletes may face a substantial risk of recurrent instability after a first dislocation, so follow-up with an orthopedic or sports-medicine specialist is important. Treatment recommendations, including whether surgery should be considered, depend on the individual athlete, the injury, imaging findings, sport, and risk of recurrence.
Encourage athletes to speak up
Athletes should tell a parent, coach, athletic trainer, or healthcare professional when something hurts or feels different.
Playing through significant pain can worsen some injuries or delay recovery. Early assessment can help determine whether an athlete can safely continue activity, needs modification, or should stop until the injury has been evaluated.
Careful preparation, appropriate training, and attention to symptoms can help student athletes participate more safely and get the most from their season.
Learn more about orthopedic and sports medicine care at Northern Light Health:
NorthernLightHealth.org/Services/Orthopedics