As fall sports approach, many children and teens are preparing to return to regular practices, conditioning, games, and competitions. For young athletes who have had a less active summer, that transition can mean going from relatively limited activity to running, jumping, cutting, throwing, or practicing several days a week.
A sudden increase in activity can place additional stress on growing bones, muscles, tendons, and joints. Taking time to prepare before the season begins can help young athletes gradually adjust to the demands of their sport and may reduce the risk of certain injuries. Here are several things parents can consider as their children prepare for the fall sports season.
What a Sports Physical Can and Cannot Tell You
Most schools and athletic organizations require a pre-participation physical before a child can participate in sports. These examinations are an important part of identifying medical concerns that could affect safe participation.
However, a standard sports physical is different from a pediatric orthopedic evaluation. An orthopedic evaluation may be appropriate when there are concerns about a previous musculoskeletal injury, recurring pain, strength or flexibility, or another orthopedic condition. Depending on the individual athlete, an orthopedic evaluation may assess:
- Previous injuries that may not have been fully rehabilitated. An ankle sprain or other injury that feels better may still leave behind weakness, limited mobility, or balance deficits that could increase the risk of reinjury.
- Differences in strength or flexibility. Imbalances involving the hips, hamstrings, calves, or other muscle groups can affect how an athlete runs, jumps, lands, and changes direction.
- Joint mobility. Limited mobility in the ankle, hip, shoulder, or another joint can affect movement mechanics during sports.
- Signs of overuse or growth-related conditions. Conditions such as Osgood-Schlatter disease or Sever’s disease may become more noticeable as activity increases.
- Alignment and posture. Certain orthopedic findings may affect movement patterns and can be evaluated in the context of the child’s age, growth, and sport.
- Balance and movement control. Assessing movements such as a single-leg squat can provide information about strength, stability, and mechanics.
These findings do not necessarily mean a child needs to stop participating in sports. When a concern is identified, appropriate strengthening, rehabilitation, activity modification, or other treatment may help the athlete prepare for safe participation.
If your child has experienced an orthopedic injury within the past year, has pain that repeatedly returns during a particular sport, or has an existing orthopedic concern, consider speaking with a pediatric orthopedic specialist before the season begins.
Gradually Returning to Sports
If a young athlete has been relatively inactive during the summer, returning immediately to a full practice and competition schedule can place significant demands on the body. Whenever possible, athletes should gradually increase their activity before the season begins. The appropriate progression will vary based on the child’s age, sport, current conditioning, medical history, and level of competition.
A gradual return may begin with general conditioning. Starting with age-appropriate aerobic activity such as jogging, biking, or swimming, along with flexibility and mobility exercises.
The goal is to begin preparing the body for regular activity rather than immediately returning to maximum effort. As conditioning improves, young athletes can incorporate appropriate strengthening exercises and begin practicing movements required by their sport. Depending on the athlete, this might include squats, lunges, balance exercises, core strengthening, or controlled changes in direction.
Athletes can then gradually add running, jumping, landing, throwing, cutting, or other movements specific to their sport. Proper technique is important, particularly during jumping, landing, and rapid changes in direction. Before the season begins, athletes can gradually work toward the duration and intensity they will experience during practices. Parents and athletes should pay attention to pain, limping, changes in movement, or soreness that does not improve with appropriate recovery.
Early fall practices in New Jersey can take place during hot and humid weather. Young athletes should gradually acclimate to exercising in the heat and stay appropriately hydrated before, during, and after activity. Adequate sleep and regular rest days are also important parts of recovery, particularly as training demands increase.
Consider the Risks of Year-Round Single-Sport Participation
Some young athletes participate in the same sport throughout the year, sometimes across multiple school, club, or travel teams. Repetitive participation without adequate recovery may increase stress on the same muscles, tendons, joints, and growth centers. Over time, this can contribute to overuse injuries. Parents can help support healthy athletic development by encouraging:
- Appropriate rest and recovery throughout the year
- Time away from a primary sport
- Participation in different types of physical activity when appropriate
- Avoiding excessive overlap between teams and seasons
- Open communication about pain, fatigue, or changes in performance
Participating in different activities can expose young athletes to a wider variety of movements and allow areas repeatedly stressed by one sport an opportunity to recover. Every athlete is different, and decisions about training volume and sports participation should take into account the child’s age, physical development, goals, and health.
Normal Soreness or a Possible Overuse Injury?
It can sometimes be difficult for parents and young athletes to distinguish between normal muscle soreness after exercise and pain that may indicate an injury. Some muscle soreness can be expected when beginning a new activity or increasing training. It is generally more diffuse, improves over time, and does not significantly interfere with normal movement or sports participation. Symptoms that may warrant closer attention include:
- Pain that occurs consistently during activity
- Pain concentrated in one specific area
- Pain that does not improve with appropriate rest
- Pain at night or while at rest
- Swelling
- Limping or another noticeable change in movement
- Decreased strength or range of motion
- Changes in throwing, running, jumping, or other sports mechanics
- Pain that progressively worsens as the season continues
Young athletes may sometimes try to continue playing despite discomfort. Parents and coaches can help by encouraging children to communicate when something hurts rather than feeling pressure to play through persistent pain. Addressing symptoms early can help determine whether an athlete simply needs additional recovery or whether an orthopedic evaluation and treatment are appropriate.
Why Growing Athletes Require Specialized Care
Children and adolescents are not simply smaller versions of adult athletes. Their bones and musculoskeletal systems are still developing, and open growth plates can be particularly vulnerable to certain types of injury. An injury that causes a ligament sprain in a skeletally mature athlete may affect a growth plate in a younger athlete. This is one reason an injury in a child may require a different approach to diagnosis and treatment than a similar injury in an adult. Pediatric orthopedic specialists consider a child’s age, skeletal maturity, remaining growth, and activity level when evaluating sports injuries and determining the appropriate treatment plan.
When Should Your Child Be Evaluated?
Consider speaking with a pediatric orthopedic specialist before the season if your child:
- Had an orthopedic injury within the past year that has not fully resolved or was not completely rehabilitated
- Experiences pain that returns during the same sport or activity
- Has persistent pain, weakness, stiffness, or instability
- Has a known orthopedic condition that may affect sports participation
- Has concerns related to a previous fracture or growth plate injury
During the season, persistent or worsening pain, swelling, limping, reduced range of motion, or changes in athletic performance may also warrant evaluation. For a recent, untreated acute orthopedic injury resulting from a fall, twist, collision, or other sudden trauma, The Pediatric Orthopedic Center’s Urgent Care/Walk-In Clinic in Cedar Knolls provides pediatric orthopedic evaluation with X-rays available on site.
Urgent care is not intended for chronic or pre-existing conditions, overuse injuries that develop gradually, follow-up appointments, or life- or limb-threatening injuries. Severe injuries, including open fractures, obvious dislocations or significant deformities, uncontrolled bleeding, or serious head trauma, should be evaluated in an emergency room or by calling 911.
Helping Young Athletes Prepare for a Healthy Season
Sports provide children and teens with opportunities to stay active, build confidence, develop skills, and be part of a team. Preparing for the season is not about eliminating every possibility of injury. Instead, the goal is to help young athletes gradually adapt to increased activity, recognize potential problems early, and give their growing bodies appropriate time to recover.
The Pediatric Orthopedic Center’s pediatric orthopedic specialists understand the unique needs of growing athletes. From sports injuries and overuse conditions to growth plate concerns and return-to-play planning, our team provides specialized orthopedic care for children and adolescents.
If your child is experiencing persistent orthopedic pain or has concerns related to a previous injury, call 973-538-7700 to schedule an appointment.
This article is intended for general educational purposes and is not a substitute for individualized medical advice. If your child has an injury or persistent pain, please have them evaluated by a qualified medical professional.
