Information for young people
Preventing sports injury
Being physically active is important in keeping yourself healthy and playing sport is a great way to do this.
However, sports can be very demanding on your body and muscles.
Therefore it is important to warm up your muscles and get them ready for the sport, ensure you cool down properly, and improve flexibility to help reduce the risk of injury.
What is a warm-up?
A good warm-up gets your blood flowing, raises your muscle temperature and increases your breathing rate. All of this gives your body time to prepare for exercise, improve your performance and help you get the results you want.
If new to the exercise you will need a longer warm-up.
Examples of common warm-up routines
Aim for 5-10 minutes to warm up.
Spend 3 to 5 minutes marching in place, jogging or cycling on a stationary bike at a slow pace.
Undertake 2 to 5 minutes of dynamic stretches.
Examples of these are knee lifts, bottom kicks, walking lunges, jumping jacks, side stepping and arm circles or swings.
- Start with small movements and then increase to large movements
- Complete 6-8 repetitions of each exercise
- Make sure you cover all major muscle groups from head to toe
You can practice skills specific to your sport as part of your warm-up (e.g. dribble through cones for football or pass the ball back and forth as you run with a partner, practice different passes in basketball).
It is not advisable to use static stretches (See cool down) in the warm-up – these are best left until after your exercise.
What is a cool down?
Developing flexibility in your muscles will both improve performance and decrease the risk of injury.
It is important after exercise to ensure you stretch out the muscles that have been used. Static stretches (not bouncy – which can cause injury) should be used while muscles are still ‘warm’.
- Sit on a chair with both legs in front, feet on the floor.
- Bend the first leg at the knee and put the foot on top of your other thigh (making a number 4 shape).
Repeat with the other leg.
- Stand holding onto the back of a chair for support.
- Bend one knee and bring your heel towards your buttocks.
- Hold your ankle or foot with one hand, keeping your knees close together.
- Gently pull your foot towards your body to feel a stretch in the front of your thigh.
Repeat with the other leg.
- Stand holding onto the back of a chair.
- Put one leg behind you keeping it straight.
- Make sure both feet are flat on the ground.
- Bend the front knee.
Repeat with the other leg.
- Stretch one leg out to the side.
- Gently lean to the same side whilst bending at the knee.
- Keep the other leg straight.
Repeat with the other side.
- Find a step and place one heel on the step.
- Keeping both legs straight, gently bend forward.
Repeat with the other side.
- Cross one arm over in front of your chest.
- Pull the elbow gently with your other hand.
- You should feel a stretch down the back of your arm.
Repeat with the other side.
- Put one arm straight up in the air.
- Bend at the elbow, putting the hand behind your head.
- Gently press on the back of your upper arm with your other hand.
Repeat with the other side.
These stretches are to be slow and gentle. Hold the stretch for 30 seconds, breathing into your stretch to reduce muscle tension. Repeat up to three times for each stretch.
How do I improve flexibility?
The above stretches will help to improve the flexibility of your muscles.
Why do I need to develop flexibility?
Lack of flexibility is common in very fit young people. Sports-related injuries are common and are often caused by a lack of flexibility.
These injuries can include muscle strain/ligament sprain/avulsion fracture and inflammatory conditions such as Osgood-Schlatter and Severs.
Warming up and cooling down properly will help to avoid these injuries.
Further advice
Your sport may require a specific warm-up routine or cool-down stretches not covered in this leaflet; this is something you should check with your coach.
Returning to activities after injuries
If you have already sustained an injury and are returning to the sport, it is particularly important to dedicate time for warm-up and cool-down and be mindful that your performance may have been affected by your injury.
Therefore extra care should be taken as you gradually return to training.
If you have any concerns contact:
Physiotherapy Team
Therapies Department,
Royal Hospital for Children and Young People,
50 Little France Crescent
Edinburgh
EH16 4SA
Telephone: 0131 312 1079
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