Keeping Kids in the Game: Preventing Injury and Burnout in Youth Sports

Sports can offer tremendous benefits for children and adolescents—helping to build strength, confidence, teamwork skills, emotional resilience, and lifelong healthy habits. Yet as youth sports have become more competitive and time-intensive, both physical injuries and emotional challenges have also become more common.

In the United States, more than 3.5 million children ages 14 and younger are treated for sports-related injuries each year, according to Stanford Medicine Children’s Health. At the same time, the pressures of modern youth sports are taking a toll in less visible ways. According to the American Academy of Pediatrics, emotional burnout is an increasing concern among young athletes, and as many as 70% stop participating in organized sports by age 13— often due to stress, overtraining, or loss of enjoyment.

“Participating in sports is a great way for young people to stay active and build resilience,” says Dr. Nathan Sermeno, an expert in Sports Medicine and faculty member at Southern California University of Health Sciences in Whittier. “But youth bodies and minds are still developing, which means injury prevention, recovery, and healthy expectations are especially important.”

Understanding Injury Risk in Youth Sports

Many parents think of sports injuries as sudden events—such as a fall, collision, or awkward movement during play. While these acute injuries do occur, a large percentage of injuries in youth sports develop more gradually. In fact, according to the American Academy of Orthopedic Surgeons, nearly half of all sports injuries in children result from overuse. These injuries occur when repetitive stress is placed on bones, muscles, or tendons over time—often when young athletes specialize in a single sport year-round, train intensively without adequate rest, or increase activity levels too quickly.

“Because children’s bodies are still growing, certain areas can be especially vulnerable to overuse. Their bones contain growth plates that are still developing,” explains Dr. Sermeno. “When repetitive stress is applied without enough recovery time, it can lead to irritation or injury in those areas.”

Recognizing & Responding to Injuries

Whether injuries occur suddenly or develop over time, early detection and response are key. According to the American Academy of Pediatrics, recognizing early warning signs—and taking time for proper evaluation, treatment, and recovery—can help prevent minor injuries from progressing into more serious conditions. Parents and coaches can help protect young athletes by watching for signs such as:

• Changes in movement, coordination, or performance
• Persistent pain during or after activity
• Pain that worsens with continued play
• Swelling or tenderness around joints

“Pain is the body’s signal that something needs attention.” says Dr. Sermeno. “Encouraging open communication about discomfort and taking concerns seriously can help young athletes stay healthy and continue enjoying sports safely.”

Fortunately, many sports injuries can be prevented altogether through simple habits and smart training practices, such as:

• Proper warm-ups before practices and games
• Gradual increases in training intensity
• Participation in multiple sports rather than year-round specialization
• Strength and flexibility exercise appropriate for the athlete’s age
• Adequate rest and sleep

“Encouraging a balanced approach to sports helps children stay healthy while still enjoying competition,” says Dr. Sermeno. “The goal is to support long-term development, not just short-term performance.”

Taking Time for Rest and Recovery

One of the most effective ways to reduce injury risk is surprisingly simple: take time off.

The American Academy of Pediatrics recommends that children take at least one or two days off from organized sports each week, and several months off from a single sport each year, to allow the body time to recover. Continuous training in the same sport can place repeated strain on the same muscles, joints, and growth plates, increasing the risk of conditions such as stress fractures, tendon irritation, and joint inflammation.

“Recovery time is essential for growing athletes,” says Dr. Sermeno. “Rest allows tissues to repair, muscles to rebuild, and the nervous system to recover from the demands of training.”

Taking time away from a single sport—and participating in a variety of activities throughout the year—can further benefit young athletes by helping them develop a broader range of physical skills, such as balance, coordination, and strength. This more well-rounded development may reduce injury risk while supporting long-term athletic growth.

Supporting Mental and Emotional Well-Being

A growing body of research demonstrates that participating in sports can improve confidence, social connection, and emotional resilience—particularly when the environment is supportive and balanced. Yet many young athletes experience at least some degree of negative, sport-related stress, highlighting the growing need to support not just physical safety, but emotional safety as well.

“Youth sports should support healthy development, not just performance,” says Dr. Sermeno. “When children feel constant pressure to win or to play through pain, it can affect their physical health, emotional well-being, and enjoyment of the sport.”

Parents can help create a healthier sports experience by emphasizing effort, learning, and teamwork rather than focusing solely on outcomes such as wins, rankings, or scholarships. Encouraging balance—between sports, school, social life, and rest—also helps ensure that athletics remain a positive and sustainable part of a young person’s life.

“Sports can be incredibly beneficial for both the body and mind,” adds Dr. Sermeno. “The key is creating an environment where young athletes feel safe, supported, and excited to participate.”

By paying attention to warning signs, encouraging smart training habits, and prioritizing rest, recovery, and emotional balance, youth sports can strengthen not only growing bodies, but also the confidence and resilience that support holistic well-being throughout life.

This column is provided by Southern California University of Health Sciences, an accredited, nonprofit institution based in Whittier, California. SCU offers online and on-campus programs across a wide range of both conventional and complementary healthcare disciplines and operates a network of community Health Clinics. A leader in Whole Health education, SCU prepares providers to deliver care that considers the whole person—body, mind, and spirit.