Ask an Expert: How can I help prevent injuries?

If your runner’s schedule is packed with sports leagues on top of a running program, or if she is over-training, she is at risk for an overuse injury.  Here are tips to help prevent injuring from our friends at HCA HealthONE Rocky Mountain Hospital for Children.

• Recognize the risks: Every sport carries some risk of injury, whether from trauma or overuse.
• Avoid over-training: Watch for signs like fatigue, pain, or loss of interest.
• Schedule rest days and listen to your child’s feedback.
• Build strength and flexibility: Core and resistance exercises, plus regular stretching, 2–3 times a week can help prevent injuries.
• Use proper gear: Ensure your child has sport-specific protective equipment like helmets, pads, and mouthguards.
• Focus on technique: Good coaching and proper form reduce the risk of overuse injuries.
• Don’t play through pain: Take complaints of pain or joint issues seriously.
• Prioritize nutrition and rest: Adequate food and sleep are essential for recovery and injury prevention.
• Keep it fun: Emphasizing enjoyment and development helps prevent burnout and keeps kids active long-term.

Tip: Balance is key: Encourage a healthy mix of training, rest, nutrition, and fun. A well-rounded approach helps prevent injuries and supports long-term athletic development.