Submitted by the team at Luskin Orthopaedic Institute for Children

As summer winds down and kids gear up for the fall sports season, excitement is in the air — and so is the risk of injury. Each year, millions of young athletes experience sports-related injuries, many of which are preventable with proper preparation. Whether your child participates in football, soccer, volleyball or cross-country, preparing strategically during the preseason can significantly reduce the risk of injuries that sideline kids and disrupt seasons.
Here are three evidence-based tips every parent should consider to help their athlete start the season strong and finish injury-free.
1. Ease Into Training: Gradual Progression Prevents Overload
One of the most common causes of preseason and early season injuries is doing too much too soon. After a summer of relatively light activity levels, young athletes may jump into intense practices, conditioning or scrimmages — putting their bodies at risk for “acute overload” injuries like tendinitis, stress fractures and muscle strains.
Research shows that a rapid increase in training load is a key risk factor for injury in youth sports. A study published in the British Journal of Sports Medicine recommends increasing training volume by no more than 10% per week to allow the body time to adapt (Gabbett, 2016). This applies to both endurance-based sports like cross-country and speed-based sports like football and soccer.
Parent Tip: Encourage your child to start a structured training and conditioning program at least 4-6 weeks before the season begins, gradually increasing the intensity and duration of workouts. Activities should include aerobic fitness, speed and agility, sport-specific drills and mobility training.
2. Prioritize Sleep and Nutrition: Recovery Starts Off the Field
Recovery is just as important as training, and two of the most overlooked aspects of recovery are sleep and nutrition. Sleep plays a vital role in muscle repair, hormone regulation and reaction time. A landmark study in adolescent athletes found that those who slept less than eight hours per night were 1.7 times more likely to suffer an injury compared to their well-rested peers (Milewski et al., 2014).
Similarly, nutrition fuels performance and supports tissue recovery and repair. Inadequate overall calorie consumption, as well as protein intake, can increase the risk of bone and soft-tissue injuries, particularly in growing athletes.
Parent Tip: Help your child get 8-10 hours of sleep per night, especially during high training periods. Support balanced meals with lean protein, complex carbs, fruits and vegetables. And don’t forget hydration. Even mild dehydration can impair performance and increase injury risk.
3. Build a Foundation: Strength, Balance and Mobility Matter
Injury prevention isn’t just about avoiding collisions or rolling an ankle, it’s about preparing the body to handle the demands of sport. Studies show that incorporating a dynamic neuromuscular training program into preseason prep can significantly reduce the risk of ACL tears, ankle sprains and other injuries common in youth athletes.
A 2018 meta-analysis in Sports Medicine found that injury-prevention programs focused on strength, balance, agility and movement control reduced overall injury rates by up to 46% in adolescent athletes (Emery et al., 2015).
Parent Tip: Seek out programs or athletic-performance coaches that incorporate dynamic warm-ups, single-leg balance work, core strengthening and jump-landing mechanics. These can often be integrated into regular practices or completed at home in 15-20 minutes a few times per week.
Final Thoughts
Sports offer tremendous physical, emotional and social benefits for our children, but injuries can derail progress and discourage participation. By gradually increasing training, supporting recovery with sleep and nutrition, and integrating injury-prevention exercises, parents can play a vital role in keeping young athletes healthy and confident this fall season.
A proactive approach in the preseason can set the stage for a safer, more successful season on the field.
If you have a child who active in sports and you have questions about their training, or if they sustain an injury, the team at Luskin Orthopaedic Institute for Children in Los Angeles in standing by to help. From urgent care to sports medicine to a variety of specialists, we are here to help your family.
References:
- Gabbett, T. J. (2016). The training—injury prevention paradox: should athletes be training smarter and harder? British Journal of Sports Medicine, 50(5), 273–280. https://doi.org/10.1136/bjsports-2015-095788
- Milewski, M. D., et al. (2014). Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. Journal of Pediatric Orthopaedics, 34(2), 129–133. https://doi.org/10.1097/BPO.0000000000000151
- Emery, C. A., Roy, T. O., Whittaker, J. L., Nettel-Aguirre, A., & van Mechelen, W. (2015). Neuromuscular training injury prevention strategies in youth sport: a systematic review and meta-analysis. British Journal of Sports Medicine, 49(13), 865–870. https://doi.org/10.1136/bjsports-2015-094639