Getting Kids Ready for Sports Season: Injury Prevention Starts Early

As sports seasons ramp up across East St. Paul, many children and teens are eager to get back on the field, rink, court, or dance studio. Regular sport participation is excellent for physical and mental health, but a sudden return to intense activity especially after time off can increase the risk of injury for growing bodies.

Physiotherapy plays an important role not only in treating injuries, but in helping prevent them before they happen.

Why Are Young Athletes at Risk?

Children are not simply “small adults.” Their bones, muscles, and joints are still developing, and growth spurts can temporarily affect strength, flexibility, and coordination. This can increase the risk of strains, sprains, and overuse injuries, particularly when the same movements are repeated over and over.

Common injuries seen in young athletes include:

• Knee pain (such as Osgood-Schlatter disease)
• Ankle sprains
• Shoulder pain in throwing and overhead sports
• Muscle strains
• Shin splints and foot pain

Many of these injuries start gradually and may be brushed off as “normal soreness,” allowing problems to worsen over time.

The Power of Cross-Training

One of the most effective and often overlooked ways to reduce injury risk in young athletes is cross-training.

Cross-training means participating in a variety of activities rather than focusing on just one sport year-round. Playing different sports or incorporating varied types of movement helps:

• Reduce repetitive stress on the same joints and muscles
• Build more balanced strength throughout the body
• Improve coordination, agility, and overall athleticism
• Lower the risk of burnout and overuse injuries

For example, an athlete who specializes in one sport may benefit from adding activities that emphasize different movement patterns, such as strength training, balance work, or low-impact cardio. Even simple off-season conditioning or recreational activity can help protect growing bodies.

Physiotherapists often encourage young athletes to take breaks from their primary sport and include strength, balance, and mobility exercises that support overall movement health.

Preparing the Body Before the Season Starts

Jumping straight into full practices or games without preparation puts unnecessary stress on muscles and joints. A gradual build-up of activity is key.

Helpful preparation strategies include:

• Increasing training intensity and duration slowly
• Incorporating age-appropriate strength training
• Maintaining flexibility and joint mobility
• Including balance and coordination exercises, especially during growth spurts

A physiotherapy assessment can identify movement patterns, weaknesses, or imbalances that may increase injury risk and help guide safe training.

Warm-Ups and Recovery Matter

A proper warm-up should prepare the body for sport-specific movements such as sprinting, jumping, cutting, or throwing. Dynamic warm-ups that include movement, activation, and light drills are far more effective than static stretching alone.

Equally important is rest and recovery. With busy schedules and multiple teams, some children train year-round with little downtime. Rest days and off-seasons allow tissues to recover and adapt, reducing the likelihood of injury.

Warning signs of overtraining include persistent pain, fatigue, declining performance, or pain that worsens with activity.

When Should a Child See a Physiotherapist?

Early assessment can prevent minor issues from becoming long-term problems. A child should see a physiotherapist if they:

• Have pain lasting more than a few days
• Limp or change how they move
• Avoid activities they once enjoyed
• Are returning to sport after an injury
• Experience recurring injuries in the same area

In Manitoba, no referral is required to see a physiotherapist.

Supporting Lifelong Healthy Movement 

Physiotherapy helps young athletes build strength, confidence, and healthy movement habits that extend beyond one season or sport. Encouraging variety, rest, and proper preparation allows kids to enjoy sports safely and keep moving well for years to come.

East St Paul Physiotherapy is proud to support local families and young athletes. Our physiotherapists provide sport injury prevention assessments, return-to-sport care, and personalized exercise programs for children and teens. If your child is preparing for a new season or dealing with aches or injuries, early assessment can make all the difference.

No referral is required.

To book an appointment or learn more contact East St Paul Physiotherapy  

Call us: 204-668-8996 or Text us” 204-400-4572

3014 Henderson Hwy

East St Paul, MB

R2E 0E9