A Parent’s Guide to Keeping Your Kids Injury-Free: Smart Warm-Ups for Young Athletes
As parents, we all want our children to experience the excitement of sports while staying safe and healthy. Unfortunately, injuries can quickly put a damper on their enjoyment – and impact their development. That’s why understanding injury prevention is so important. Here’s how you can help your young athlete stay in the game and thrive.
Photo by Thirdman
Before Play: Choose Dynamic Warm-Ups
For years, static stretching (holding a stretch for 20–30 seconds) was considered the gold standard. But research has shifted our understanding—especially when it comes to kids. Static stretches before activity can actually reduce muscle power and increase the risk of injury.
Dynamic warm-ups are a better alternative. These active movements raise the heart rate, increase blood flow, and prepare muscles for the specific demands of sport. Think of it as waking up the body and brain for play.
Try these simple dynamic exercises:
- Leg swings – Forward and sideways to activate hips and hamstrings
- Arm circles – Forward and backward to loosen up shoulders
- Light jogging – To gently increase heart rate and body temperature
- Sport-specific drills – Mimic game movements (e.g., dribbling for basketball, passing for soccer)
- High knees and butt kicks – Great for warming up hip flexors, quads, and hamstrings
After Play: Time for Static Stretching
Static stretching is most beneficial after activity, when muscles are warm and more flexible. This can help reduce soreness, improve long-term flexibility, and support recovery.
Encourage your child to hold each stretch for 20–30 seconds, focusing on proper form and deep breathing.
Key areas to target:
- Hamstrings – Lying on the back and gently pulling one leg toward the chest
- Quadriceps – Standing and pulling the heel toward the glutes
- Calves – Leaning into a wall with one leg extended back
- Shoulders and triceps – Releasing tension in the upper body
Beyond Warm-Ups: Building a Strong Foundation
Warm-ups are just one piece of the injury-prevention puzzle.
Here’s what else to keep in mind:
- Age-appropriate strength training builds joint-stabilising muscles. Start with bodyweight exercises like squats and planks, and progress to light weights with good form.
- Proper technique reduces strain. Coaches should teach efficient movement patterns early on.
- Well-fitting equipment is essential. Choose quality footwear and sport-specific gear like helmets or pads.
- Pain awareness is key. Teach children to recognise the difference between normal soreness and pain that signals injury—and to speak up when something doesn’t feel right.
- Gradual progression prevents overuse injuries. Training volume should only increase by about 10–15% per week.
- Good nutrition and hydration are crucial. A balanced diet and proper fluid intake support energy, recovery, and overall well-being.
A Holistic Approach to Health
Keeping young athletes injury-free requires a team effort. Smart warm-ups, strength training, proper technique, and healthy lifestyle habits all work together to protect your child’s growing body.
Want to go one step further?
Our experienced osteopaths can provide a complete movement assessment to identify and address imbalances before they become injuries. Osteopathy is a gentle, hands-on approach that supports healthy growth and development—keeping kids strong, active, and pain-free.
Book a consultation today and give your child the support they need to play safely.
