As the weather warms up and spring sports season kicks into full gear, young athletes across Idaho are lacing up their cleats and heading to the field, court, or track. Whether your child is playing soccer, baseball, lacrosse, or running track, staying healthy and free of sports injuries is key to a successful and fun season.
At Thrive Pediatrics, we care about your child’s long-term health and well-being. Here’s how you can help your young athlete prevent sports injuries this spring – so they can focus on doing what they love.
1. Start with a Proper Warm-Up and Cool-Down
Warming up prepares the body for physical activity by gradually increasing heart rate, circulation, and flexibility. Encourage your child to start with 5–10 minutes of light aerobic activity like jogging or jumping jacks, followed by dynamic stretching (like leg swings and arm circles) that mimic sport-specific movements.
Don’t skip the cool-down! After practice or a game, gentle stretching and deep breathing help muscles recover and reduce soreness.
2. Emphasize Hydration and Nutrition
Staying hydrated helps prevent cramps and fatigue. Ensure your child drinks water before, during, and after the activity. Proper nutrition also plays a significant role in performance and injury prevention. Balanced meals with protein, healthy fats, and complex carbohydrates support growing bodies and fuel energy demands.
3. Prioritize Rest and Recovery
One of the most common causes of sports injuries in kids is overuse – doing too much without enough rest. Children and teens are still growing, and repetitive stress on muscles, bones, and joints can lead to injuries like shin splints, tendinitis, or stress fractures.
To help prevent overuse:
- Ensure your child has at least 1–2 rest days per week.
- Encourage participation in a variety of sports rather than specializing too early.
- Watch for signs of burnout or pain that lasts more than a few days.
4. Use the Right Gear
Using the correct protective equipment, from helmets to cleats to properly sized tennis shoes, is essential. Ensure your child’s gear fits well, is in good condition, and is appropriate for their sport and age. Coaches and athletic trainers are great resources if you’re unsure what’s needed.
5. Know the Signs of Injury or Overuse
Teach your child to listen to their body and speak up if something feels wrong. Common warning signs include:
- Persistent pain, swelling, or tenderness
- Decreased performance or limping
- Fatigue or reluctance to play
- Pain that worsens during activity
Early intervention can prevent a minor issue from becoming a significant injury. If your child shows any of these signs, scheduling an evaluation with your pediatrician is a good idea.
Let’s Thrive Together This Season!
Spring sports are an excellent way for kids to stay active, build friendships, and grow in confidence. With a few simple precautions and plenty of encouragement, you can help your young athlete have a healthy, fun, and injury-free season.
If you have concerns about your child’s sports readiness, pain, or injury prevention, our team at Thrive Pediatrics is here to help. Let’s keep your family moving safely this spring and beyond.
Call us today to schedule a check-up or sports physical!
