Sports Injury Prevention for Student-Athletes: Helping Kids Stay Safe This Season | Back-to-School Series

July 27, 2026

As student athletes return to practices, games, and competitions, excitement for a new season is in the air. Whether your child plays football, volleyball, cross country, cheerleading, or another school sport, taking steps to prevent injuries can help keep them healthy and performing at their best. 

While not every injury can be avoided, proper preparation, conditioning, and early treatment can significantly reduce the risk of common sports-related injuries. 

Why Injury Prevention Matters 

Each year, millions of children and teens experience sports-related injuries. Many of these injuries are caused by overuse, improper training, inadequate warm-ups, or continuing to play through pain. Preventing injuries doesn't just keep athletes on the field, it also helps protect their long-term health and development. 

Start Every Practice with a Proper Warm-Up

Jumping into activity without warming up can increase the risk of muscle strains and other injuries. 

Before practices and games, encourage athletes to: 

  • Walk or jog for several minutes to increase blood flow. 
  • Perform dynamic stretches such as high knees, leg swings, and arm circles. 
  • Complete sport-specific movements before full participation. 
  • Save static stretching for after activity when muscles are warm. 

Build Strength and Conditioning Gradually 

Returning to sports after a summer break can be physically demanding. Athletes should gradually increase their activity level instead of trying to return to full intensity immediately. 

A well-rounded conditioning program should include: 

  • Strength training appropriate for the athlete's age 
  • Flexibility exercises 
  • Balance and coordination drills 
  • Cardiovascular conditioning 
  • Scheduled rest days 

Gradual progression helps reduce the risk of overuse injuries and improves overall performance. 

Stay Hydrated 

Proper hydration is one of the simplest ways to help athletes stay healthy and perform their best. 

Encourage your student-athlete to: 

  • Drink water throughout the day—not just during practice. 
  • Hydrate before, during, and after physical activity. 
  • Increase fluid intake during hot or humid weather.
  • Replace fluids lost through sweat after intense exercise. 

Signs of dehydration can include fatigue, dizziness, headache, muscle cramps, and decreased performance. 

Wear the Right Equipment 

Protective equipment is designed to reduce the risk of injury, but only if it fits properly. 

Make sure your athlete has: 

  • Properly fitted helmets when required 
  • Mouthguards for contact sports 
  • Appropriate footwear for their sport 
  • Supportive braces or protective gear if recommended by a healthcare provider 

Equipment should be inspected regularly and replaced if damaged or no longer fits correctly. 

Learn the Difference Between Soreness and Injury 

It's normal for athletes to experience muscle soreness after exercise. However, pain that continues during activity or worsens over time should never be ignored. 

Warning signs that should be evaluated include: 

  • Swelling around a joint 
  • Pain that lasts several days 
  • Difficulty walking or bearing weight 
  • Limited range of motion 
  • A popping sensation during an injury 
  • Pain that causes an athlete to change how they move

Playing through pain can turn a minor injury into a more serious condition that requires a longer recovery. 

Don't Ignore Concussions 

Concussions are a type of brain injury and should always be taken seriously. 

Seek medical evaluation if an athlete experiences a blow to the head followed by symptoms such as: 

  • Headache 
  • Dizziness 
  • Nausea or vomiting 
  • Confusion 
  • Difficulty remembering plays or conversations 
  • Sensitivity to light or noise 
  • Balance problems

An athlete should never return to play on the same day a concussion is suspected without evaluation and clearance by an appropriate healthcare professional. 

Rest and Recovery Are Part of Training

Recovery is just as important as practice. 

Help your student-athlete recover by encouraging:

  • Eight to ten hours of sleep each night for teenagers 
  • Healthy meals with adequate protein, fruits, vegetables, and whole grains 
  • Rest days between intense workouts 
  • Prompt attention to aches and pains before they become more serious

Giving the body time to recover helps reduce the risk of future injuries and supports long-term athletic performance. 

When Should You See an Orthopedic Specialist? 

Not every sports injury requires specialized care, but persistent symptoms shouldn't be ignored. 

Consider scheduling an orthopedic evaluation if your child has: 

  • Joint pain that doesn't improve after several days of rest 
  • Repeated ankle sprains or knee injuries 
  • Swelling that continues after the initial injury 
  • Difficulty returning to normal activities 
  • Pain that limits participation in sports 

Early diagnosis and treatment can often shorten recovery time and help athletes safely return to the activities they enjoy. 

Helping Athletes Stay in the Game 

Sports provide countless physical, social, and emotional benefits for children and teens. By emphasizing proper training, hydration, rest, and early treatment of injuries, families can help student-athletes stay healthy throughout the season. 

If your child experiences a sports-related injury or ongoing joint pain, the orthopedic team at Jefferson County Health Center is here to help evaluate injuries, develop personalized treatment plans, and safely guide athletes back to activity. 

To schedule an orthopedic evaluation with Dr. AJ Friessen at Jefferson County Health Center, call the JCHC Professional Clinic at 641-469-4204. 

 

Sources 

American Academy of Orthopedic Surgeons (AAOS). Ortho Info – Sports Injury Prevention for Young Athletes 
https://orthoinfo.aaos.org

American Academy of Pediatrics. HealthyChildren.org – Sports Safety 
https://www.healthychildren.org

Centers for Disease Control and Prevention. HEADS UP: Concussion in Youth Sports 
https://www.cdc.gov/heads-up

American Orthopedic Society for Sports Medicine. Sports Safety Resources 
https://www.sportsmed.org

National Athletic Trainers' Association. Youth Sports Safety Resources 
https://www.nata.org