Involvement in youth sports has boomed over the last 15 years, to the extent that an estimated 30 million children and adolescents in the United States now participate in organized athletic programs.

I see many of these athletes in my practice, particularly those who struggle with injury. Numerous studies indicate that approximately half of the sports-related injuries among children and adolescents in this country are caused by overuse. (Sports Medicine Specialists Make Pitch to Prevent Overuse Injuries in Young Athletes – Science Daily)

While the cure sounds simple (just rest, or stop doing the activity that causes overuse), it is important to encourage young athletes to gain the benefits of their sports activities. However, following some guidelines can help them to stay in the game but avoid the epidemic plague of overuse injuries.

*Engage in multiple activities. Both the physical and mental stress of a single sport risks the effect of repetitive stress on joints, tendons or bones as well as burnout. Taking part in other sports not only rests certain parts of the body, but allows for the development and counterbalance of strength and flexibility, and general athleticism that can contribute to the original sport. The same is true of such activities as stretching (yoga classes) or off-season weight training. What’s more, it keeps the activity fresh from a mental perspective.

*Encourage rest. It is often difficult for young athletes (or athletes of any age) to rest, since they assume it means they aren’t working to improve. However, there is a physiological rationale for resting: Damaged tissues are repaired and in fact strengthened in the rest time between activity/workouts. In fact, continuous training without breaks can actually weaken the body, making that person more injury-prone.

The American Academy of Pediatrics Council on Sports Medicine and Fitness recommends that children play only one sporting activity a maximum of five days a week, with a minimum of one day off per week. The council also recommends playing multiple sports, especially before puberty. Children who play multiple sports have fewer injuries and continue to play longer and at higher levels than children who specialize in one sport before puberty. (Stop Sports Injuries)

My professional emphasis is on non-surgical methods of treating sports injuries. So, it is very important to stress prevention of injuries or burnout in youth or adult athletes. As parents, coaches, teachers, and medical professionals—it is important to realize that overuse injuries often present later than other, more obvious injuries. That’s why it is particularly important to help head off these problems with preventative measures.