Avoiding Most Common Injuries in Young Athletes

As youth participation in organized sports continues to rise, so too does the risk of injury. Young athletes, whose bodies are still developing, are particularly susceptible to a variety of injuries ranging from sprains to more serious overuse conditions.

While the physical and mental benefits of sports are undeniable, injury prevention is essential to maintaining safe and healthy participation, explains Michael Yurubi, D.O., a family medicine and sports medicine physician with Baptist Health Orthopedic Care, who emphasizes the importance of preparation and moderation in training.

“Some of the most common injuries that we see are sprains and strains,” Dr. Yurubi says in a new Instagram reel. “But there are ways to prevent a lot of them by making sure you are stretching properly and warming up properly.”

Stretching helps to prepare muscles for activity, while a structured warm-up increases blood flow and mobility, reducing the risk of acute injury. Sprains and strains are typically caused by abrupt movements or inadequate muscle preparation. A lack of flexibility and strength in young bodies can turn a simple twist or fall into a painful setback. Implementing dynamic warm-ups—such as light jogging, leg swings, and mobility drills—before activity is a key preventative measure.

Overuse Injuries in Young Athletes

Michael Yurubi, D.O., sports medicine primary care physician with Baptist Health Orthopedic Care.

Another frequent cause for concern is overuse injuries. According to Dr. Yurubi, “Overuse injuries are very common. Make sure you're gradually increasing intensity and training to prevent these injuries. For example, instead of picking up running and running five or six miles, just start at one mile and gradually increase.”

Overuse injuries occur when repetitive stress is placed on bones, muscles, and joints without sufficient time for recovery. Common conditions include tendonitis, stress fractures, and shin splints—many of which can sideline an athlete for weeks or months.

To combat this, a gradual progression of training intensity is essential. Young athletes should avoid specializing in a single sport year-round without breaks, and should engage in cross-training when possible. Diversifying activity not only builds balanced strength but also reduces the chance of repeating the same motions that often lead to injury.

Head Injuries and Concussions

Head injuries, particularly concussions, remain a serious concern in contact sports and recreational activities alike.

“It’s very important to prevent concussions by making sure the equipment fits right and making sure you're wearing proper helmets,” Dr. Yurubi advises. “This doesn’t just apply to football. In case you have a fall when riding bike and skateboarding or scootering, make sure your head is protected.”

Concussions can have long-term neurological impacts, especially in younger brains. Parents and coaches should ensure helmets meet current safety standards and are fitted correctly. Education on the signs of concussion—including dizziness, confusion, and nausea—is also critical in providing timely care and avoiding repeat injury.

Adequate Rest and Recovery

Recovery, though often overlooked, is just as important as training itself.

“Another important tip is to allow for adequate rest and recovery for your muscles and bones to heal properly,” says Dr. Yurubi. Without rest, young athletes risk fatigue and the cumulative effects of minor injuries that can become more serious over time. Scheduled rest days, adequate sleep, and attention to nutrition are all vital components of a healthy athletic routine.

In addition to protective gear and proper training protocols, the type of sport a child participates in can influence their risk level. Alex Mafdali, M.D., a primary care sports medicine physician with Baptist Health Orthopedic Care, highlights the value of low-impact sports for injury prevention:

Alex Mafdali, M.D., a primary care sports medicine physician with Baptist Health Orthopedic Care..

“Encouraging participation in low-impact sports -- such as swimming, cycling, or racket sports such as tennis or pickleball -- can significantly reduce the wear and tear on developing joints and bones,” said Dr. Mafdali. “These activities offer full-body conditioning while placing less stress on weight-bearing areas, making them ideal for long-term musculoskeletal health.”

While all sports carry some degree of risk, practicing informed decision-making, proper conditioning, wearing protective gear if necessary, and regular medical guidance can greatly reduce the incidence of injury in young athletes.

“The most important factor is safety from injury or cumulative harm if there’s no proper preparation and rest,” said Dr. Mafdali. “If a young athlete prepares and recovers well, them he and she can enjoy sports and improve physical conditioning without worry.”