School is back in session — and so are fall sports in Wichita! Whether your child is playing soccer, football, volleyball, or running cross country, keeping them safe from sports injuries should be a top priority. At Bodyworx Physical Therapy & Concussion Center in Wichita, we specialize in youth sports injury prevention so young athletes can enjoy a full, healthy season.
With the right conditioning, warm-up routines, recovery habits, and nutrition, most sports injuries in kids and teens can be avoided. Here’s your guide to helping your athlete stay strong, healthy, and injury-free all season long.
1. Start with Smart Conditioning
Pre-season conditioning is the foundation of injury prevention. Young athletes should begin training 4–6 weeks before their sport starts to allow the body to adapt gradually.
Start with basic exercises like:
- Light jogging
- Jumping jacks
- Bodyweight squats
Then, add sport-specific drills:
- Soccer players: light ball handling
- Runners: short, easy distances
- Volleyball players: controlled jumping and landing drills
Avoid the “too much, too soon” trap — rapid increases in intensity or duration are a leading cause of overuse injuries in kids.
2. Prioritize Proper Warm-Ups
A dynamic warm-up is essential before every practice and game. Think of it like warming up your car on a cold morning — it prepares muscles, joints, and ligaments for movement.
Spend 10–15 minutes on:
- Light cardio (jogging, skipping)
- Dynamic stretches (leg swings, arm circles, walking lunges)
Skipping warm-ups can dramatically increase the risk of muscle strains and ligament injuries.
3. Build in Recovery Time
Rest days are as important as training days. Recovery allows muscles and tissues to repair, which reduces the risk of overuse injuries.
For youth athletes, that means:
- At least one full rest day per week
- 8–9 hours of sleep per night
- Listening for warning signs like unusual fatigue, frequent illness, or persistent aches
If these symptoms appear, it’s time to scale back.
4. Fuel for Peak Performance
Nutrition and hydration are the body’s defense against injury. Focus on:
- Balanced meals with fruits, vegetables, lean proteins, and whole grains
- Drinking water throughout the day
- Saving sports drinks for workouts lasting over an hour
Think of food as fuel — if the tank is empty, performance and recovery suffer.
5. Teach Athletes to Listen to Their Bodies
Pain is not normal in youth sports. While mild soreness after intense training can be expected, sharp pain, swelling, or discomfort that lingers means something is wrong.
Encourage your child to:
- Speak up early about pain
- Understand the difference between soreness and injury
- Rest or seek help when pain persists
When to See a Youth Sports Injury Specialist
If pain lasts more than a few days, limits daily activities, or affects performance, it’s time to consult a youth sports injury specialist.
At Bodyworx Physical Therapy & Concussion Center, we provide:
- Comprehensive injury evaluations
- Customized treatment plans
- Return-to-play programs that get kids back safely
Early treatment stops small problems from becoming season-ending injuries.
Until next time,
Cody Barnett PT
Want To Find Out More About How We Can Help You With Your Injury?
Are you dealing with pain or injury and want to make sure that you are not making your pain worse? Feel free to schedule a free phone consult. You can also feel free to give us a call at 316.558.8808 (We still like to talk on the phone!)
We also have many more videos on our YouTube channel.
If you have been dealing with pain and it doesn’t seem to be getting any better, make sure to contact us and we can help!
We love to keep people in Wichita, Andover, Derby, and Maize (as well as the surrounding areas in Kansas) mobile, active, and off pain pills – let our expertise go to work for you to help you return to the activities you love.
Don’t forget, you can schedule a no-obligation (and free!) phone consult or visit us at our Wichita clinic. Or just give us a call at 316.558.8808.
Other Free Resources To Help With The Injury You Are Experiencing
Read our Blog –Top 10 Ways Athletes Can Prevent Sports Injuries
Read Our Blog – 6 Exercises That Will Help When Dealing With Knee Pain
Check out – 7 Things You Can Do Before A Run To Help Prevent Injury
Subscribe to Our YouTube Channel – Bodyworx Physical Therapy YouTube Channel
Follow Us On Social Media – Bodyworx Physical Therapy Facebook
