Injury Prevention in Youth Athletes

Written By Joshua Gee

Why it Matters

In today’s competitive world of youth sports, young athletes face immense physical demands as they push to reach their full potential. But with more intense training and competitions, the risk of injury also increases—especially for young athletes who play a single sport year-round or don’t have proper strength training to support their growth.

One of the best ways to keep young athletes healthy and performing their best is through a well-designed injury prevention program, ideally led by a physical therapist. These programs use targeted strength and balance exercises to reduce the risk of injury, keeping athletes strong and competitive for the long haul.

The Benefits of Strength Training for Injury Prevention

When it comes to keeping kids injury-free, strength training and coordination exercises are key. Here’s how these programs help:

  • Reduce Overuse Injuries by Up to 50%: Overuse injuries—like tendonitis and stress fractures—are common in young athletes, especially those involved in repetitive activities, like running or swimming. Studies show that a tailored strength program can reduce the risk of these types of injuries by up to half (Post et al., 2017).

  • Reduce ACL Injuries by Up to 72%: For female athletes, the risk of ACL (knee) injuries is 2-8 times higher than for males (Hewett et al., 2006). But the right training, focused on building strength, stability, and coordination, can lower the risk of ACL injuries by as much as 72% (Hewett et al., 1999). This type of training is especially important for sports like soccer, basketball, and volleyball, where knee injuries are more common.

Why a Physical Therapist Should Lead Injury Prevention Programs

Physical therapists are experts in movement and are specially trained to create safe, effective programs for young athletes. Here’s why they’re ideal for this role:

  • Personalized Training: Physical therapists assess each athlete’s strengths and weaknesses, designing a program tailored to their unique needs. This means targeting any muscle imbalances or movement issues before they lead to injury.

  • High-Risk Group Focus: For example, because female athletes are at a higher risk of ACL injuries, physical therapists can focus on specific exercises that reduce this risk.

  • Injury Risk Screening: Physical therapists use proven tests, like balance and hop tests, to identify weaknesses and help athletes improve. Research shows these types of tests can spot potential problems and lower the risk of future injuries (Plisky et al., 2006; Reid et al., 2007).

Injury Prevention: A Key to Athletic Success

Preventing injuries isn’t just about keeping kids healthy; it’s also about helping them succeed. Only about 7% of high school athletes go on to play sports in college (NCAA, 2022). Missing practice or games due to injury can make it even harder to stand out and reach this goal. By preventing injuries before they happen, young athletes have a better chance of staying in the game and playing at their best.

Injury prevention can also save families a lot of money. For instance, the average cost of surgery for an ACL injury (a common knee injury) is around $20,000—not including the cost of physical therapy and recovery (Mather et al., 2013). Preventing injuries not only keeps athletes healthy but also helps families avoid these costly treatments.

The Benefits of an Injury Prevention Program

A well-designed injury prevention program offers many benefits, including:

  1. Improved Performance: Building strength and stability helps athletes perform better and push themselves safely.

  2. Reduced Medical Costs: Preventing injuries means fewer doctor visits and potentially avoiding expensive surgeries.

  3. Long-Term Athletic Success: Good training lays a strong foundation for long-term health, whether or not the athlete decides to pursue sports at a higher level.

Get Started Today: Injury Prevention with KAIROS PHYSIO

At KAIROS PHYSIO, our injury prevention program combines expert-led strength training, personalized assessments, and research-backed screening tools. By partnering with a physical therapist, young athletes can stay healthy, avoid injuries, and reach their full potential.

Ready to keep your athlete in the game? Contact us today to create a customized injury prevention program that sets your young athlete up for a successful and healthy sports career.

Citations:

  • Hewett, T. E., Lindenfeld, T. N., Riccobene, J. V., & Noyes, F. R. (1999). The effect of neuromuscular training on the incidence of knee injury in female athletes: A prospective study. The American Journal of Sports Medicine, 27(6), 699-706.

  • Hewett, T. E., Ford, K. R., & Myer, G. D. (2006). Anterior cruciate ligament injuries in female athletes: Part 1, mechanisms and risk factors. The American Journal of Sports Medicine, 34(2), 299-311.

  • Mather, R. C., Koenig, L., Kocher, M. S., Dall, T. M., Gallo, P., Scott, D. J., Bach, B. R., & Spindler, K. P. (2013). Societal and economic impact of anterior cruciate ligament tears. The Journal of Bone and Joint Surgery. American Volume, 95(19), 1751-1759.

  • NCAA. (2022). Estimated probability of competing in college athletics. NCAA Research. Retrieved from https://www.ncaa.org

  • Plisky, P. J., Rauh, M. J., Kaminski, T. W., & Underwood, F. B. (2006). Star Excursion Balance Test as a predictor of lower extremity injury in high school basketball players. The Journal of Orthopaedic & Sports Physical Therapy, 36(12), 911-919.

  • Post, E. G., Bell, D. R., Trigsted, S. M., Pfaller, A. Y., Hetzel, S., Brooks, M. A., & McGuine, T. A. (2017). Association of competition volume, club sports, and specialization with injury history in high school athletes. Sports Health, 9(6), 518-523.

  • Reid, A., Birmingham, T. B., Stratford, P. W., Alcock, G. K., & Giffin, J. R. (2007). Hop testing provides a reliable and valid outcome measure during rehabilitation after anterior cruciate ligament reconstruction. Physical Therapy, 87(3), 337-349.

Joshua Gee