Injury Prevention for Youth Soccer: Safe Play Tips

Injury Prevention for Youth Soccer: Safe Play Tips

Every parent’s goal is a full season of healthy play—no injuries sidelining your youngster. These age-appropriate warm-up routines, balance exercises, and warning signs of overuse will help keep little legs on the pitch and off the sidelines.

Dynamic Warm-Up Drills

• Leg Swings: 10 reps per leg (front-to-back, side-to-side).

• High Knees & Butt Kicks: 30 seconds each to elevate heart rate.

• Lunge with Twist: Step forward into lunge, twist torso toward lead leg (5 per side).

Proper Stretching Routine

• Hamstring Stretch: Seated toe reach, hold 15 seconds each side.

• Quad Stretch: Standing pull heel to glute, hold 15 seconds each leg.

• Calf Stretch: Push against wall, heel down, hold 15 seconds each side.

Strength & Balance Exercises

• Single-Leg Stance: Stand on one foot, reach arms overhead—30 seconds per side.

• Mini Squats: Feet hip-width, bend knees 30°–45°, 10 reps.

• Side-Plank Hip Lifts: Builds core stability; 8 reps per side.

Recognizing Overuse Signs

• Persistent pain swelling after activity

• Reduced performance (slower speed, weaker kick)

• Behavioral changes (reluctance to practice)

When to Rest vs. Play Through Pain

• Sharp or persistent pain = rest and evaluate.

• Mild soreness after a game = gentle stretching and light activity next day.

• Consultation: Seek a sports medicine specialist if pain lasts longer than one week.