Top 5 Common Sports Injuries in Youth Athletes and How to Prevent Them
If your child plays sports, injuries are always a concern. Whether they’re competing in weekend tournaments or playing for a school team, staying injury-free is key to keeping young athletes healthy and active. Here are five of the most common sports injuries and how to help prevent them.
1. Ankle Sprains
What it is: A sprain happens when the ankle rolls or twists in an awkward position, stretching or tearing the supporting ligaments.
Common in: Soccer, basketball, football, and running.
How to prevent it:
Strengthen the ankle and lower leg muscles
Add balance and stability exercises (like single-leg work)
Focus on core strength
Wear proper, supportive footwear
2. Knee Injuries (Patellar Tendinitis, Osgood Schlatter, Sinding Larsen Johansson)
What it is: Also known as "Jumper’s Knee," this is an overuse injury where the tendon below the kneecap becomes irritated or painful. This can also effect the growth plates at the knee cap and lower leg.
Common in: Basketball, volleyball, soccer, and track.
How to prevent it:
Strengthen the quadriceps, glutes, and hamstrings
Use a proper warm-up before activity
Follow a gradual, sport-specific training plan
Practice safe landing and cutting mechanics
3. Hamstring Strains
What it is: A strain or tear in the back of the thigh, usually caused by sprinting or overstretching.
Common in: Baseball, football, soccer, and track.
How to prevent it:
Strengthen the hamstrings, especially with eccentric exercises like Nordic curls
Stretch regularly and warm up dynamically
Include core and glute work to reduce strain on the hamstrings
4. Concussions
What it is: A concussion is a brain injury caused by a hit or jolt to the head. It can lead to symptoms like headache, fatigue, dizziness, light sensitivity, or brain fog.
Common in: Football, soccer, cheerleading, and wrestling.
How to prevent it:
Encourage safe play and rule-following
Teach proper tackling and falling techniques
Use well-fitting helmets or protective gear
Always consult a concussion specialist if symptoms appear
5. Shoulder Injuries (Rotator Cuff, Little League Shoulder)
What it is: Repetitive overhead motion can lead to pain or irritation in the small stabilizing muscles of the shoulder. This can also impact the growth plate at the shoulder.
Common in: Baseball (especially pitchers), volleyball, tennis, swimming, and weight training.
How to prevent it:
Strengthen the rotator cuff and shoulder blade muscles
Improve mid-back mobility and posture
Warm up thoroughly before throwing or lifting
Avoid overuse, especially during growth spurts
How to Keep Athletes Safe and Healthy
The best way to avoid injuries is through smart training, proper technique, and early intervention. At Dynamic Sports Therapy, we help athletes across Houston, Cypress - Tomball and Greater Houston Area stay healthy and performing at their best. Here are a few simple tips for families:
Build strength and flexibility into your child’s routine
Make sure they are well prepared (avoiding overuse and rushed ramp ups)
Don’t ignore pain or discomfort - early treatment makes a difference
If your athlete is dealing with pain or needs a sports-specific injury screen, reach out to schedule a session with our team.
