How Youth Athletes Can Safely Get Back in the Game

Shriners Children’s pediatric orthopedic and sports medicine doctor Kristen Combs, M.D., shares advice for athletes of all ages to safely build back up to full activity.

Youth athletes are now competing in sports at an earlier age and are often more competitive in nature. This necessitates a safe return to sports after a scheduled break or, as more often seen, after an injury. A gradual return to sports, when medically cleared, is critical for injury prevention. A gradual return to sports means athletes start at about 50% of their previous activity level and increase roughly 10% per week. This process should include cross-training to build overall fitness and reduce the risk of overuse injuries often seen in athletes who focus on a single sport.

Another component of return-to-play is utilizing active rest and recovery. Maintaining activity and aiding in recovery can include light activities such as walking and swimming. Rest is critical when it comes to an athlete’s recovery. In general, athletes should take time off from activity throughout the week to allow their bodies the appropriate time to heal. Emphasizing the importance of adequate sleep is crucial. Youth athletes require more sleep than adults. For some teenagers and children, 8 to 12 hours is recommended. Along with adequate sleep, proper nutrition is also important. A well-balanced diet should include protein, carbohydrates and fats, so that it can provide proper building blocks for musculoskeletal growth and recovery.

Sport-specific training is essential when returning to sports. This includes sports skills, strengthening and cardio training. Youth athletes should be well-rounded and tailored to interplay between the different components of training for their specific sport. A key concept for youth athletes participating in sports and preventing an injury is to “listen to your body.” Overuse and acute injuries are increasing in frequency but can be mitigated by stopping the activity or taking the proper amount of rest before it becomes too late.

Most importantly, youth participation in sports should always be fun and enjoyable so that it promotes a healthy and active lifestyle in the present and way into their future.

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