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A parent asked me this exact question today: “What can I do to minimize my son’s risk of injury to the best of my abilities.” I gave it an answer in the moment, but then gave it more thought It made me want to make this thread 🧵 How to reduce young athlete injury potential:
1. You don’t prevent, you REDUCE Yes, a bit of semantics, but important IMO You can’t stress over every little thing You could make every right decision, be cautious and accidents or freak injuries STILL happen So go into this knowing you’ll just try to control controllables
2. Hydration & nutrition Too many think of the body immediately Meaning: training, gameplay, routines etc. But if your child’s diet consists of constant processed food, minimal water & missed meals… Injury likelihood (soft tissue) will go 🆙 Checkout this study: <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468744/" color="blue">ncbi.nlm.nih.gov/pmc/articles/P…</a> Balanced carbohydrate, protein & micronutrients (think fruits/veggies) are VITAL for performance & muscular health
3. Quality rest/sleep School starts early. Many young athletes are up as early as 6 am to go to school Add in a training session BEFORE school & it can get even earlier You MUST ensure your 7-8 hours of quality sleep nightly Check out this study: <a target="_blank" href="https://www.mnsleep.net/school-start-time-toolkit/why-improve-sleep-for-teenage-students/evidence-confirms-link-between-teen-sleep-biology-and-improved-outcomes/sports-related-injury-and-performance/?doing_wp_cron=1728956624.5647690296173095703125#:~:text=The%20research%20showed%20that%2065,than%208%20hours%20of%20sleep" color="blue">mnsleep.net/school-start-t…</a>.
4. STOP playing your sport year round You need an off-season Go play another sport. Take 3 months off & go train (more on that later) Please stop playing a sport 9+ months through the year Fall baseball, spring basketball, winter football. Give it a rest
5. Partake in a quality strength & conditioning program Want to avoid burnout seen in #4 above? Take an off-season & go get stronger! PLUS: More robust physiological capacity, increased stability in different ranges of motion & improved dynamic motor control… Huge key
6. Strength train in-season The rigors of the season can be taxing on the body Know what else is taxing? Only working on the qualities mentioned in point #5 3-4 months per year You must do so year round Know how you can stay resilient to the workload of games & practices? Being strong!
7. Take at LEAST 2 days off per-week I see it all the time. Parents load up 3-4 private skill sessions per-week Add that to games, team practices & strength training and you never have a day off Let your young athlete strength train after a game or before a practice Allow them days off!
I’m not saying you’ll ever be perfect… but these 7 things can go a long way Push your young athlete to eat well, sleep well, prioritize balance in their schedule & to be strong The rest will take care of itself!