Preventing Overuse Injuries in Young Athletes

Youth sports injuries increasingly come from doing too much of one thing, not from a single traumatic hit. The prevention strategy is mostly about scheduling.

Warning signs of overuse

• Pain that starts during activity and lingers afterward.
• Pain in one specific spot, especially near a growth plate.
• A change in throwing, running, or swinging mechanics.
• Reduced performance despite continued training.
• Loss of enjoyment or dread before practice.

Rest guidelines that work

• At least one to two days off from organized sport every week.
• Two to three months away from a single sport each year, not necessarily consecutive.
• Hours of organized sport per week should not exceed your child's age in years.
• Play multiple sports before high school when possible.

Florida-specific cautions

• Heat and humidity raise the risk of heat illness; hydrate before, during, and after.
• Schedule intense practice outside peak afternoon heat when possible.
• Watch for cramping, dizziness, or confusion and stop activity immediately.

When to come in

Pain that lasts more than a few days, any limp, night pain, or swelling deserves an evaluation. Growing children have growth plates that are more vulnerable than the surrounding ligaments, so "just a sprain" is worth confirming.

When to call Divaker Pediatrics

Our Mount Dora office is here for questions big and small. Call 352-383-8386 to schedule a visit, or use the healow patient portal to send a message to our team. If your child has a medical emergency, call 911.