Push pgevention as you lean toward the ground. Alison Athletex, MD, MPH, FAAPyong chair Injury prevention exercises for young athletes the American Academy of Pediatrics Council on Sports Medicine and Fitness. It's best to play a variety of sports to avoid injuries we often see with overuse. Common youth sports injures The most frequent sports injuries among U. Lying on the floor, bend knees and bring them to the chest.

Injury prevention exercises for young athletes -

Press knees to the floor. Place the forearms on the inside of the knees. Push down as you lean toward the ground. Lean forward from the hips. Side seat straddle. Sit on the floor with legs spread apart. With both hands, hold onto the shin of one leg. Lean forward, chin to knee.

Hold for 20 to 30seconds. Seat stretch. Sit with legs straight out in front. Holding shins or ankles, lean forward from the hips. Bring the chin toward the knees.

Knees to chest. Lying on the floor, bend knees and bring them to the chest. Rock gently. After every workout, repeat these same stretches to help the body cool down and increase flexibility while muscles are still warm. Don't bounce when stretching. Bouncing in a stretch can cause damage.

Take it slow. Go slowly to get all the benefits. Stay fit year-round. Then they'll be ready for competition when it starts up again. Find the appropriate gear for your child to wear.

Help reduce injury by using protective equipment that fits correctly, is well-maintained, and is designed specifically for the sport being played.

Respect an injury. If your child already has a sprain or other injury, check with the pediatrician or sports trainer before they get back into action. Search Encyclopedia. Workouts to Help Prevent Sports Injuries Sports participation is a leading cause of injury in young people.

How to stretch correctly Whether the activity is skiing, running, or playing a group sport such as basketball or football, stretching keeps the body flexible. Tips for success Follow these tips: Don't bounce when stretching.

Diversifying physical activities through cross-training helps prevent overuse injuries and promotes overall fitness. Additionally, adding in rest days allows the body to recover and repair. Your young athlete should have a balanced schedule that includes adequate rest.

Appropriate protective gear— helmets, padding, mouthguards, and proper footwear, depending on the sport — is essential for injury prevention in contact sports. Ensure that your young athlete wears the recommended protective equipment at all times during practice and games.

Proper nutrition and hydration help your child maintain energy levels and prevent muscle fatigue. Encourage your child to drink water before, during, and after physical activity, and provide balanced meals that support their energy needs.

Teach your young athlete to pay attention to their body's signals. Encourage them to speak up about pain, discomfort, or any changes they might experience during practice or competition.

Your child might be reluctant to speak up because they are afraid of missing practice or being pulled from a game. They need to know, though, that ignoring these signals can lead to long-term injuries. Regular medical checkups are vital to monitor your young athlete's overall health and ensure they are fit to participate in sports.

Many teams require an annual physical before the season begins to ensure your child is ready to go. Adequate sleep is crucial for recovery and overall well-being. Make sure your young athlete gets the recommended hours of sleep each night to support their physical and mental health.

Promote a healthy attitude toward competition and success. Teach your child that taking breaks, practicing self-care, and prioritizing safety are just as important as winning.

This mindset can contribute to a sustainable and injury-free sports journey. At Maryland Orthopedic Specialists, we're dedicated to helping young athletes achieve their full potential while staying injury-free.

By implementing these tips and promoting a culture of safety and well-being, you can empower your young athlete to excel in their chosen sport while minimizing the risk of injuries.

If your athlete has signs of injury or needs one-on-one support, contact us for an evaluation at our Bethesda, Rockville, or Germantown, Maryland, office. Call or set up an appointment here.

Our Favorite Tips for Helping Your Young Athlete Avoid Injury. Maryland Orthopedic Specialists Blog Our Favorite Tips for Helping Your Young Athlete Avoid Injury.

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