5 Ways to Prevent Overuse Injuries in Young Athletes
PHOENIX – Over 60 million children and adolescents currently participate in organized sports, however, 70% of youth athletes quit by 13-years-old1. It is believed that the two biggest contributors to children quitting sports are overuse injuries and burnout2.
OrthoArizona’s Dr. Shelden Martin, head team physician for the Arizona Cardinals, joined Arizona Family to discuss what causes overuse injuries in young athletes and how to prevent them.
“I have this conversation with patients every day in the office and it’s really an epidemic,” Dr. Martin said. “It’s growing in the warm weather states like Texas, Florida, Arizona and Florida where these athletes can be outside training year-round.”
On January 22, 2024, the American Academy of Pediatrics (AAP) released a study that re-defined how excessive training can lead to overuse injuries, overtraining, impaired well-being and a decreased quality of life3. Below are their updated recommendations on preventing overuse injuries and burnout in youth athletes.
Play one sport at a time with 1-2 days off per week
The updated AAP guidelines suggest that youth athletes should participate in only one sport at a time, and ensure at least one rest day a week from all organized sport activities. The Academy emphasizes that parents should ensure their children who participate in multiple sports or cross train get a full day of rest from activity, not just a different sport.
Spend 2-3 months away from the sport
Young athletes should have 2-3 months off from each sport they participate in each year. Encourage your child to participate in recreational, child-driven games or free play to give their developing bodies time to rest while still promoting physical activity, and social and neuromuscular development in lower stress environments.
Know the signs of overtraining
The AAP defines overtraining as a “decrease in performance due to an imbalance of training and recovery”. Their identified symptoms include a persistent fatigue, impaired sleep and abnormal alterations in mood. Overtraining can be caused by multiple factors, including training load, sleep impairments, environmental stress, academic difficulties, social problems, financial stress or family dynamics. It is imperative that parents identify these signs early and adapt their child’s schedule accordingly to prevent overuse injuries.
Encourage your athlete to listen to their body
Early identification of sleep or mood disturbances associated with increases in training may allow for early intervention to avoid development into overtraining or overuse injuries. It is important that parents encourage their athlete to listen to their bodies, so they themselves can identify the symptoms and alert their parent.
Encourage your athlete to listen to their body
Parents should encourage their child to measure their success on well-rounded participation and effort, and to foster positive experiences with others. The pressure to specialize in a single sport is very high in youth athletes, which can lead to overuse injuries, overtraining and burnout. It is also important to emphasize a healthy approach to sports, including the importance of career longevity and finding intrinsic motivation.
What to do once you suspect your child may be suffering from an overuse injury
If you suspect your child may be suffering from an overuse injury, R.I.C.E. (rest, ice, compression and elevation) is the recommended first step to treatment. This means stopping all activity that use the injured area at least until you can see a medical provider.
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