Playing sports is a great way for kids to gain confidence, make friends and stay active — but it also comes with the chance of getting hurt. Every year, more than 3.5 million youth athletes under the age of 14 need medical treatment for sports injuries. The good news is that half of these injuries could be prevented with the right training and safety steps.
To help parents understand how to keep young athletes in the game, MU Health Care sports medicine specialists Clayton Nuelle, MD, and Brady Fleshman, MD, hosted a webinar covering the most common questions about preventing, treating and recovering from sports injuries.
This Q&A blog shares the doctors’ expert tips so you can help your child stay healthy, recover faster and enjoy sports for years to come.
Injury Prevention: Building Stronger, More Resilient Athletes
Q: Are there specific stretches or exercises that can help prevent common injuries?
Absolutely! There are general recommendations like strengthening the right muscles and improving flexibility. We use the Hip Myrtl Routine, which is a set of exercises that targets the hips and core. Research shows that core strengthening can lower the risk of lower body injuries by 39%. We also recommend the FIFA 11 Soccer Injury Prevention Program. This warm-up routine designed for soccer players has been proven to reduce ACL injuries by up to 52%. It includes strength, balance and agility drills to help protect athletes’ knees from serious injuries.
Q: Does injury prevention advice change with age?
Yes, it definitely does. A child’s body changes as they grow, and so do the types of injuries they’re most likely to face. For young kids aged 6-15, the biggest concern is growth plate injuries. Growth plates are soft areas at the ends of bones where growth happens. Since they’re the last part of the bone to harden, they’re more vulnerable to fractures. If kids are repeatedly stressing the same growth plate by playing one sport over and over, the risk of injury increases. That’s why exposing kids to different sports at a young age is so important — it gives their bodies a chance to recover and develop evenly. Studies show that overuse injuries and burnout are more common when kids specialize in one sport too early.
As kids get older and their growth plates start to close, they’re more prone to ligament and tendon injuries, like ACL tears and tendonitis. Strength training and proper conditioning become more important at this stage to protect those vulnerable areas. And even if your teen wants to focus on one sport, I still recommend they take time off between seasons to give their body a chance to rest and recover. When they’re going through growth spurts, their bodies are using more energy to grow bones, which means they have fewer resources for recovery — so rest and proper nutrition are essential.
The Role of Equipment in Injury Prevention
Q: Is there certain sports equipment that can help prevent injuries?
There is! The right gear can make a huge difference in keeping kids protected while they play. The first thing I recommend is a mouthguard. They are a must for contact sports like football, basketball and hockey. Athletes who don’t wear mouthguards are 60 times more likely to suffer dental injuries. Plus, some studies also suggest that wearing a mouthguard may reduce the risk of concussion by cushioning the impact to the jaw and head.
Next, make sure your child’s shoes fit well and provide proper support for the sport they’re playing. I always tell parents to check shoe sizing regularly — kids grow fast, and shoes that are too tight or too loose can lead to blisters, ankle sprains and long-term foot issues.
Finally, a well-fitted helmet. A properly fitted helmet can reduce concussion severity by up to 30%. To check the fit, lift the outer shell of the helmet slightly. If the padding is snug, your child’s forehead should move with it. If the helmet shifts or feels loose, adjust the straps or padding to get a secure fit.
Q: I saw an article about Q-Collars helping athletes avoid brain injuries. Should I consider one for my football player?
Right now, the science on Q-Collars is still developing. The FDA has authorized Q-Collars for reducing brain movement inside the skull, but there’s no solid evidence yet that they actually prevent concussions or traumatic brain injuries. It’s an area we’re still learning about, and more research is needed before we can make strong recommendations.
Avoiding Burnout: Pushing Too Far or Too Hard
Q: My child is stubborn and wants to push themselves too far. What advice can I give them?
It’s great when kids are motivated, but pushing too hard can lead to injuries that keep them out of the game longer. Athletes need to increase their strength, endurance and flexibility over time. Progressive conditioning helps prevent overuse injuries and improves performance in the long run.
It’s also important for kids to listen to their bodies. Pain beyond normal muscle soreness is a warning sign. If your child feels sharp or persistent pain, they need to take a step back. Playing through pain increases the risk of more serious injuries, like stress fractures or ligament tears, that can have long-term effects.
Rest and recovery are just as important as training. Taking breaks isn’t a sign of weakness — it’s how the body rebuilds and gets stronger. Research shows that athletes who sleep less than 6 hours a night are 70% more likely to get injured. Lack of rest also increases the risk of burnout, which can lead kids to quit sports altogether.
Pushing too hard now can lead to chronic pain and lasting injuries that follow them into adulthood. Helping your child understand the balance between hard work and smart recovery is key to keeping them in the game for years to come.
Q: How can I tell the difference between my kid being sore and my kid actually being hurt?
It can be tough to know when a complaint is serious or just a reaction to a tough workout. Normal soreness after intense training is expected — it usually shows up within 24 hours and goes away after a day or two with rest. But pain that sticks around or feels sharp and persistent is a red flag. If the pain doesn’t improve with rest, it could be a sign of an injury that needs medical attention.
Swelling, limping or changes in movement are also signs that something more serious might be going on. If your child is favoring one side or having trouble walking, it’s time to get them checked out. This is especially true for knees — anytime a child has a swollen knee, they should be seen by a doctor. Knee swelling can indicate a more complex injury, like a ligament tear or joint issue, that requires proper treatment. When in doubt, it’s always better to play it safe and have a sports medicine specialist take a look.
Mental Support After Injury
Q: If my kid gets injured, how can I help them mentally cope?
Getting injured can be tough for young athletes — not just physically but emotionally too. I always tell parents to help their child see the injury as a temporary setback rather than a failure. Framing it as an opportunity to come back even stronger can help them stay motivated and focused on recovery. Staying positive is key, but it’s also important to set realistic goals. Small, achievable goals — like regaining strength or completing a rehab exercise — help build momentum and give kids a sense of progress.
Support from teammates, coaches and sports medicine professionals can also make a big difference. Being part of a team isn’t just about playing. It’s about connection and belonging. Keeping your child involved with their team, even if they can't play, helps maintain that sense of community. Studies show that injured athletes are more likely to experience depression or anxiety, so staying socially connected and engaged can help protect their mental health. If you notice signs that your child is struggling emotionally, don’t hesitate to reach out for additional support.
When Healing Takes Longer Than Expected
Q: Are there red flags that an injury isn’t healing properly?
Yes, there are definitely signs that an injury might not be healing the way it should. If your child’s injury continues to swell or cause pain well after the expected healing time, that’s a red flag. Lingering pain or recurrent swelling often means that the tissue hasn’t fully healed or that there’s an underlying issue that needs to be addressed. Another sign to watch for is limited movement. If your child can’t regain full mobility in the injured area even after they’ve had time to recover, it could indicate a deeper problem like joint damage or muscle weakness.
You should also be on the lookout for signs of compensatory injuries. When one part of the body is injured, kids naturally adjust their movement patterns to avoid pain. That can lead to overuse of other muscles or joints, which increases the risk of new injuries. For example, a child with a knee injury might start shifting more weight onto the other leg, which could cause strain or injury in the hip or ankle over time. If you notice any of these issues, it’s important to have your child evaluated by a sports medicine doctor. Catching and treating these problems early can prevent long-term damage and help your child get back to playing safely.
Q: Are there signs my child should stop playing a sport entirely due to recurrent injuries?
Deciding whether a child should stop playing a sport because of injuries is never easy — it really depends on the type, severity and frequency of the injuries. Every case is different. That’s why it’s important to look at the bigger picture and assess how often your child has been injured and how well they’ve recovered each time.
Concussions are one area where I tell parents to be especially cautious. There’s no magic number of concussions that automatically means a child should stop playing, but repeated head injuries can have serious, long-term effects on brain health. The key factors I consider are how often the concussions have happened, how severe they were and how long it took for your child to recover. If those patterns are concerning, it may be time to rethink the sport or adjust how they’re playing.
If you’re not sure what’s best, that’s where a sports medicine doctor can help. We can evaluate the injury history and determine whether it’s safe for them to keep playing or if modifications are needed to reduce the risk of future injuries. The goal is always to protect your child’s health while helping them stay as active as possible.
When to Consider Surgery
Q: How do I know if surgery is the right decision for my child’s injury?
Surgery is rarely the first option for sports injuries, especially in young athletes. Most injuries can be treated successfully with bracing, physical therapy and rehab, so those should always be tried first.
That said, if your child is dealing with chronic pain or limited movement that’s preventing them from participating in sports despite trying nonsurgical treatments, surgery may be necessary. Functional issues — like trouble running, jumping or pivoting — are often a bigger concern than pain alone.
Every injury is different, so it’s important to consult with a sports medicine specialist. We can assess the injury, evaluate how well nonsurgical treatments are working and help you decide if surgery is the best next step.
Keeping Young Athletes Healthy and Strong
Helping young athletes stay in the game isn’t just about preventing injuries — it’s about creating a balance between training, recovery and long-term health. By encouraging smart training habits, using the right equipment and recognizing when to seek medical care, parents can play a crucial role in their child's athletic journey.
Stay Proactive and Informed
- Keep an open dialogue with your child about their body and how they feel.
- Encourage proper rest, hydration and nutrition to support recovery and performance.
- Don’t ignore persistent pain — early intervention can prevent long-term problems.
For more expert advice, watch our Preventing Youth Athlete Injuries Webinar.