Sports Injuries in Children: Most Common Problems, Warning Signs, and Proven Prevention

Why children get injured differently

• Growth plates are open and more sensitive to impact.
• During rapid growth, flexibility and coordination change, which makes knee and ankle control harder.
• Technique and strength are still developing, so poor load planning increases risk.

Common injuries and warning signs

Ankle sprain

• Most frequent in basketball, football, and volleyball.
• Pain and swelling start after a twist or awkward landing.
• Use rest, ice, compression, and elevation for the first 48 hours. Seek assessment if weight-bearing is not possible or deformity is present.

Knee injuries (including ACL)

• Occur with jumping and sudden direction changes; the risk is higher in adolescent girls.
• A pop, rapid swelling, and a feeling of giving way are red flags.
• Early evaluation and structured rehabilitation lower the chance of re-injury.

Fractures and dislocations

• Falls and collisions may affect the wrist, forearm, and collarbone.
• Deformity, severe pain, or numbness/coldness in the fingers requires urgent care.

Osgood-Schlatter (pain at the front of the knee)

• Common at 11–15 years in jumping and running sports.
• Pain increases on stairs and squatting.
• Activity modification, stretching/strengthening, and ice are usually sufficient.

Sever disease (heel apophysitis)

• Heel pain in 8–14-year-old athletes, worse on hard surfaces.
• Heel lifts, stretching, and gradual load reduction typically help.

Patellofemoral pain

• Knee-front pain increases with stairs, squats, and prolonged sitting.
• Strengthening the hip and knee muscles and managing training load ease symptoms.

Spondylolysis/spondylolisthesis (lumbar stress injuries)

• Seen in gymnastics and jumping sports and presents with low-back pain.
• Most children return to sport without surgery after rest and core/hip strengthening.

“Little leaguer’s shoulder/elbow”

• Caused by repeated throwing loads on the growth plate.
• Age-appropriate pitch counts and scheduled rest days are the main prevention tools.

Key risk factors

• Insufficient warm-up and neuromuscular preparation.
• Rapid increases in training or match frequency.
• Poor technique and unsuitable surface or footwear.
• Previous injury to the same area.
• Early single-sport specialization.
• Peak growth phases with fast height gain.

Prevention checklist

1. Use a neuromuscular warm-up with balance, jump-landing practice, and core/hip control in every session.
2. Increase weekly load gradually and stop when there is pain instead of pushing through it.
3. Develop technique under coach supervision and with regular feedback.
4. Choose appropriate footwear; consider braces only for recurrent ankle sprains alongside balance training.
5. Protect sleep and nutrition, and allow an off-season for recovery.
6. Apply age-appropriate pitch counts and rest days in throwing sports.
7. Return to play only with full pain-free motion, at least 90% strength/balance symmetry, and sport-specific test clearance.

Sport-specific tips

• Football/Basketball/Volleyball: Train landing and cutting technique and add balance work to the routine.
• Gymnastics: Increase bridges and hyperextension skills gradually; rest early when back pain appears.
• Ski/Snowboard: Adjust bindings for age, weight, and skill; strengthen hip-knee control.
• Combat sports: Use proper hand and wrist protection and keep flexibility-strength balance.