Youth sports is awesome… until your kid wakes up sore, limping, or rubbing their shoulder at breakfast.
Most of the time it’s just normal “I played hard” soreness. But sometimes it’s one of those common sports injuries that can turn into a bigger problem if we ignore it. The tricky part as parents is this: kids don’t always tell you what hurts, and they’ll often keep playing to avoid missing a game.
This guide is here to help you spot the most common injuries in youth sports, know what to do at home, and know when it’s time to get a doctor involved.
Youth sports injuries basics: soreness vs. injury (and why it matters)
A lot of sports injuries in children fall into two buckets:
Sudden injuries (acute)
These happen fast—one play, one landing, one collision.
Examples: ankle sprain, broken wrist, concussion, muscle strain.
Overuse injuries (the sneaky ones)
These build up over time when the same body part gets stressed again and again without enough rest.
Examples: Little League elbow, swimmer’s shoulder, runner’s knee, shin splints.
Kids are still growing. Their bones have “growth plates” (soft areas near the ends of bones). Those spots can get irritated more easily than an adult’s body. That’s why overuse injuries are a big part of youth sports injuries.
Research backs this up: the American Academy of Pediatrics and sports medicine groups have warned for years that early sport specialization (playing one sport year-round) is linked with higher overuse injury risk. (If you’re living the club/travel schedule, you already feel this.)
Most common injuries in youth sports by sport (what parents should watch for)
Below are the big ones I see over and over—plus the warning signs that should make you pay attention.
Common sports injuries in baseball and softball: Little League elbow and shoulder pain
Little League elbow (throwing elbow pain)
This is an overuse injury from too much throwing, too many pitches, or not enough rest.
What you’ll notice
- Pain on the inside of the elbow (not just “general soreness”)
- Throwing speed drops or accuracy gets worse
- Your kid starts “pushing” the ball and changing mechanics
- Elbow pain that lasts into the next day
Why it happens A growing elbow doesn’t love repeated high-speed throwing. The stress adds up.
Parent tip If pain shows up during throwing and sticks around after, that’s a red flag—especially if it happens more than once.
Youth sports injuries in soccer: ACL tears, ankle sprains, and growth pain
ACL tears (knee ligament injury)
The ACL is a ligament inside the knee. An ACL tear often happens on a quick cut, pivot, or awkward landing.
What you’ll notice
- A “pop” sound or feeling (not always)
- Knee swelling within a few hours
- Knee feels unstable or “gives out”
- Trouble walking normally
ACL tears are a serious injury and need medical care. They’re more common in teen girls than boys, partly due to strength, landing mechanics, and growth changes. Prevention programs (jump/landing and strength work) have strong research support for reducing risk.
Ankle sprains
Super common in soccer—stepping on another foot, bad turf, awkward cut.
What you’ll notice
- Swelling on the outside of the ankle
- Pain when walking
- Bruising after a day or two
Mild sprains can often start with home care, but repeated sprains deserve a closer look.
Heel pain (Sever’s disease)
This is a growth-related overuse injury in active kids, often ages 8–14.
What you’ll notice
- Heel pain after practice or games
- Limping that comes and goes
- Pain when squeezing the heel
It’s not dangerous, but it’s a sign the body needs load management (less pounding, better shoes, rest, and sometimes physical therapy).
Common sports injuries in basketball and volleyball: ankle sprains and knee pain
Ankle sprains (again!)
Basketball is the ankle-sprain king: jumping, landing on feet, quick cuts.
What you’ll notice
- Swelling fast after a roll
- Pain with weight-bearing
- “It feels loose” or unstable
Patellar tendon pain (“jumper’s knee”)
This is pain right below the kneecap from lots of jumping.
What you’ll notice
- Pain during or after practice
- Stiffness when warming up
- Pain going down stairs
If your kid is playing basketball plus club volleyball, watch this closely. That jump volume adds up fast.
Youth sports injuries in football and hockey: concussions and shoulder injuries
Concussion
A concussion is a brain injury from a hit or jolt. You don’t have to get knocked out.
What you’ll notice
- Headache, dizziness, nausea
- Confusion, “foggy” feeling
- Sensitivity to light/noise
- Changes in mood or sleep
- Symptoms that get worse with screen time or schoolwork
Any concussion signs = stop playing and get evaluated. The “tough it out” approach is outdated and risky.
Shoulder stingers and AC joint sprains
These can happen with contact and tackling.
What you’ll notice
- Burning or tingling down the arm (stinger)
- Pain on top of the shoulder (AC joint)
- Weakness lifting the arm
If there’s numbness, weakness, or pain that doesn’t settle quickly, get checked.
Sports injuries in children in track, cross-country, and dance: shin splints and stress fractures
Shin splints
Pain along the shin bone from a sudden jump in running volume or hard surfaces.
What you’ll notice
- Shin pain early in runs that may warm up, then returns later
- Tenderness along the shin
Stress fracture (more serious)
Tiny cracks in the bone from repeated pounding.
What you’ll notice
- Pain in one specific spot
- Pain that gets worse with activity and can hurt at rest
- Hopping on one foot hurts
Stress fractures need medical evaluation. Kids can’t “push through” bone pain.
Warning signs that a “normal ache” is actually a youth sports injury
Here are the big red flags I tell parents to watch for:
- Pain that lasts more than 7–10 days
- Pain that changes how they run, throw, jump, or swing
- Swelling, bruising, or a joint that looks “off”
- Pain that wakes them up at night
- Numbness, tingling, or weakness
- A kid who suddenly avoids a skill they normally love (like landing, heading, or throwing)
One more: if your child needs pain meds just to practice, that’s a sign to pause and reassess.
RICE at home vs. when to see a doctor (simple guide)
Most parents have heard of RICE (Rest, Ice, Compression, Elevation). It can help in the first day or two for many sudden injuries, mainly for comfort and swelling.
When home care is reasonable (for 24–48 hours)
- Mild ankle sprain with minimal swelling and they can walk
- Mild muscle strain without a “pop”
- Soreness after a new tournament weekend that improves each day
Simple home plan
- Rest from the painful activity for 1–2 days
- Ice 10–15 minutes, up to 3–4 times/day
- Compression wrap (snug, not numb)
- Elevate when resting
- Then start gentle movement as pain allows
When to see a doctor (or urgent care) sooner
- Can’t take 4 steps without major pain
- Big swelling fast, or joint looks deformed
- Heard/felt a “pop” with swelling (knee especially)
- Suspected concussion symptoms
- Pain is getting worse each day, not better
- Pain in a bone (not just muscle) that’s very pinpoint
If you’re not sure, it’s okay to call your pediatrician or a sports medicine clinic. A quick check can save weeks of guessing.
A second scenario: the “two-sport kid” vs. the “year-round grinder”
Two kids can have the same injury, but the best plan may look different.
Scenario A: 12-year-old who plays soccer in fall, basketball in winter
This kid has built-in breaks. If they get an ankle sprain, you can often:
- Take 7–14 days to calm it down
- Do basic rehab (balance + strength)
- Return with an ankle brace for a bit
Scenario B: 14-year-old playing club soccer + school soccer + extra speed training
Same ankle sprain, but the schedule is stacked. Now the risks go up:
- They rush back in 3–5 days
- The ankle stays weak
- They sprain it again (very common)
- Then the knee or hip starts hurting because they compensate
This is where parents sometimes need to be the “bad guy” and protect the long-term plan.
Practical examples with real numbers (so you can picture it)
Here are a few simple “real life” load examples:
Pitching example (baseball)
If a 13-year-old throws:
- 70 pitches on Saturday
- Comes back Sunday and throws 40 more
- Plus hard throws from the outfield
That’s a lot of stress in 48 hours. Even if the pitch counts are “legal,” the total throwing load may not match their recovery.
Jumping example (basketball/volleyball)
A middle school athlete doing:
- 2 basketball practices/week
- 2 volleyball practices/week
- Weekend tournament (6 matches)
That can mean hundreds of jumps and landings in a week. Knee pain under the kneecap is a common result if strength and recovery don’t keep up.
Running example (track)
If your child goes from running 1 mile a few times a week to 3 miles daily, shin pain is not surprising. A safer ramp is often closer to a 10% weekly increase (not perfect, but a helpful guardrail).
Common mistakes parents make with common sports injuries
These are super normal—no judgment. I’ve made some of these too.
- Thinking pain is “just growing pains.” Growth can make kids more sensitive, but pain that changes movement is a sign to act.
- Resting too long without rehab. Rest helps calm pain, but many injuries need strength and balance work to truly fix the problem.
- Returning based on the calendar, not function. “Two weeks off” doesn’t matter if they still can’t hop, cut, or throw without pain.
- Only treating the sore spot. Ankle sprains often need hip and balance work too.
- Using supplements as a shortcut. Parents ask about creatine a lot. According to Nationwide Children’s guidance on creatine and young athletes and Cleveland Clinic’s overview of creatine and children, creatine isn’t recommended for most kids, and it won’t prevent overuse injuries. Sleep, food, and smart training matter more.
If you want the basics that actually move the needle, start with our nutrition tips and training guide.
How to lower the risk of youth sports injuries (simple, doable steps)
You can’t prevent every injury. Sports are sports. But you can tilt the odds.
Build a quick warm-up habit (8–10 minutes)
A good warm-up raises body temp and “wakes up” balance and landing skills.
Try:
- Light jog or jump rope: 2 minutes
- Leg swings + arm circles: 2 minutes
- Bodyweight squats + lunges: 2 minutes
- Balance (single-leg stand, eyes forward): 1 minute each leg
- 3–5 short runs or shuffles: 2 minutes
Use the “pain rules”
- Pain during play above 3 out of 10: stop and modify
- Pain that changes form: stop
- Pain still there the next morning: take a rest day and reassess
Protect sleep and recovery
Most middle school and high school athletes need about 8–10 hours of sleep. Less sleep is linked with higher injury risk in teen athletes in multiple studies.
Don’t skip strength work
Strength training done correctly is safe for kids and helps protect joints. Think of it as “body armor.”
Start simple:
- Squats, hinges, push-ups, rows
- 2 days/week
- 20–30 minutes
Keep at least one rest day each week
A real day off from organized training helps tissues recover and helps motivation too.
Bottom line: Key takeaways on common sports injuries
- The most common injuries in youth sports are usually ankle sprains, knee pain (including ACL risk in cutting sports), throwing arm overuse (Little League elbow), and concussions in contact sports.
- Watch for red flags: swelling, limping, “pop,” bone pain, symptoms that last more than 7–10 days, or anything that changes how they move.
- Home care (rest/ice/compression/elevation) is fine for mild injuries for 24–48 hours, but don’t wait on possible concussions, unstable knees, or severe pain.
- The best prevention is boring but true: smart training load, good sleep, basic strength, and a simple warm-up.