Participating in high school sports offers many benefits for young athletes, including improving fine motor skills, building strong habits, and learning to work with teammates. Sports, however, have a major drawback: injuries. Around 90 percent of high school athletes have sustained an injury while playing sports, according to a medical study (pmc.gov). Learning how to effectively prevent injuries is important for athletes trying to enjoy their sport and perform at their best.

   The two types of injuries that are most commonly sustained by athletes are acute injuries and chronic injuries. Acute injuries, as defined by the American Academy of Orthopaedic Surgeons, are caused by sudden trauma. Acute injuries are often contusions, sprains, fractures, or concussions. Chronic injuries, on the other hand, are overuse injuries, meaning they develop over time. Chronic injuries can develop in a variety of ways, but some common examples are elbow or shoulder pain from throwing, knee pain from jumping, or shin pain from running.

   Acute injuries, often caused by an unlucky fall or incidental contact, may seem unpreventable and a matter of luck; however, with preparation, your risk for acute injuries can be greatly decreased. According to a medical study, “…the studies found that performing a warm-up prior to performance significantly reduced the injury risk” (pubmed.gov). A simple dynamic warm-up consisting of stretching, light jogging, and low-intensity jumping to loosen muscles and improve blood flow, both of which can contribute to injury prevention.

   Strength training is the second crucial part of preventing acute injuries. According to a sports medicine practice, “…stronger muscles are better able to absorb shock and reduce the load placed on joints, ligaments, and tendons. This reduces the chance of sprains and strains, particularly during high-impact or sudden movement” (sportsmedrockies.com). A simple weight training program of even one to three times a week can effectively strengthen an athlete’s whole body and can make a great difference in lowering the risk of acute injury.

   Chronic injuries, while often less painful, are much more common and nagging. According to Temple University’s Health Department, “An overuse injury can occur when you take on too much repetitive physical activity.” The biggest key to avoiding chronic injuries is to listen to your body. If a movement or activity is causing persistent pain in a concentrated area, your best course of action is to rest. If a chronic injury develops, analyzing your movement to make adjustments to your technique can help prevent worsening pain (templehealth.org).

   Athletes hoping to stay healthy should also place a large focus on their sleep. Playing high school sports takes a toll on the body, which will only compound without proper sleep. According to the Mayo Clinic, “Sleep provides your body time and energy to repair the wear and tear. Because your body has undergone these repair sessions, you’re less likely to be injured” (mayoclinichealthsystem.org). Student athletes should aim for between eight to ten hours of sleep each night to maximize their recovery.

   Nutrition also plays a key role for high school athletes. According to the University of Colorado’s health department, student athletes burn between 3000 and 5000 calories a day, with males tending to be on the higher end of that spectrum and girls on the lower end. Without proper nutrition, athletes may see a lack of focus, worsening performance, or a feeling

of weakness. A healthy diet for active teenagers consists of sixty to seventy percent of their daily caloric intake coming from carbohydrates, twelve to fifteen percent from proteins, and twenty to thirty percent from fats. Grains, such as pastas and breads, are very high in carbohydrates, while red meat, fish, poultry, and eggs are great sources of protein (uchealth.org).

   The more you play sports, the more inevitable injuries seem to become; however, it

doesn’t have to be that way. Emphasizing proper strength training, effective warm-up routines, and proper sleep and nutrition will have lasting benefits for your body that will leave you forever thankful.