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Tips to Help Teen Athletes Prevent Sports Injuries

Three athletes at soccer practice

Watching your child participate in sports can be exciting. You get to cheer them on from the sidelines and watch their strength and physical abilities improve over time. Still, it’s normal to be a little worried about them too. The more they play sports, the higher risk they’ll have of sustaining an injury. There are ways to prevent sports injuries though. With the right diet, sleep, and training regimen, your child will gain muscle. This will help them stay healthy and prevent injuries. Here are some tips to help your teen stay active on the field. After all, no one wants to see your child hurt on the sidelines and benched for the season.

Proper Nutrition

Young athletes need a well-balanced diet. Their diets should include a healthy helping of fruits, lean protein, and vegetables. Establish an eating schedule to ensure that their body receives nutrients throughout the day. Ideally, they’ll have enough time to digest their food before playing. Some sports require a certain weight, such as wrestling, so make sure your child is practicing safe eating habits while they strive to achieve this.


Water is essential for our bodies, especially for athletes. It improves physical performance, protects tissues, the spinal cord, and joints, it aids in digestion, and it’s a natural energy booster. If your child participates in outdoor sports, it’s especially important to drink lots of water. Hot and humid days can increase the risk of heart-related illnesses. Keep an eye out for signs of nausea, fatigue, fainting, confusion, or vomiting. 


Teen athletes should get between 9 to 10 hours of sleep each night. This ensures that their muscles have enough time to recover and become stronger. Muscle fatigue predisposes your child to injuries. Overuse injuries contribute to a huge amount of sports injuries in adolescents and continue to increase over the years. This type of injury occurs from repetitive demand over some time. The best way to reduce this risk is by including lots of rest in your child’s schedule. They should rest between practices and games. Include an offseason if possible, so they give their bodies enough time to recover for the next season.

Correct Equipment

It’s better to run late for practice or take a day off than to show up without the proper equipment. If your child forgot their helmet or shin guards, they shouldn’t participate in the sport that day. Even playing without the proper equipment time can put them at risk of sustaining a life-altering injury. All you need is “this one time” to get sports injuries. Make sure that your child’s shoes fit properly to reduce the risk of foot fractures and falls, and that all their equipment is to their size. 

Physical Exams

Back-to-school and preseason physicals help determine if it’s safe for your teen athlete to play a certain sport. These checkups look at the medical history of your family to look for patterns and possible conditions that your child may be prone to. The physical part of the exam includes testing your child’s vision, measures their height and weight, checks their blood pressure, evaluates their posture, strength, joints, and flexibility, and checks their lungs and heart. Physical exams are crucial for preventing sports injuries because they help discover risks before they happen. 

Prevent Sports Injuries With Yearly Phsycials at MD365®

If your child participates in sports, schedule a physical exam with one of our family practitioners today. At MD365®, we work hard to provide excellent care for your child. We will examine your child’s physical ability and assess any areas of concern to help prevent sports injuries. Let’s keep your child happy and strong!



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