In Fort Collins, active families know the feeling: schedules packed with practices, games, and all the running around that comes with youth sports. It also means one of the most common reasons families come to see us — sports-related injuries.
The good news: most youth sports injuries are preventable. A few consistent habits can make the difference between a full, healthy year of play and weeks on the sideline.
At Rellas Family Medicine, we work with a lot of active families. Here’s what we see most often, and what we recommend to keep young athletes in the game.
The Most Common Youth Sports Injuries (and How to Prevent Them)
Overuse Injuries
In Fort Collins, active families know the feeling: schedules packed with practices, games, and all the running around that comes with youth sports. It also means one of the most common reasons families come to see us — sports-related injuries.
The good news: most youth sports injuries are preventable. A few consistent habits can make the difference between a full, healthy year of play and weeks on the sideline.
At Rellas Family Medicine, we work with a lot of active families. Here’s what we see most often, and what we recommend to keep young athletes in the game.
Sprains and Strains
Ankle sprains are one of the most common injuries in youth sports, particularly in sports that require cutting, pivoting, or uneven terrain. A proper warmup — including dynamic stretching and ankle activation — dramatically reduces risk.
Concussions
Concussions are a brain injury, and they need to be treated as such. In young athletes, the stakes are higher: a second concussion before the first has fully healed can result in serious, lasting damage.
Signs to watch for: headache, dizziness, confusion, feeling “foggy,” sensitivity to light or noise, or unusual behavior after a hit. When in doubt, take them out — and follow up with a physician before return to play.
Practical Sports Safety Tips for Every Sport, Every Season
Warm Up — Every Time
A 5–10 minute active warmup before practice or a game is one of the simplest, highest-impact habits you can build. This means light jogging, dynamic stretching (leg swings, hip circles, arm rotations), and sport-specific movement — not static stretching held in place.
A cold muscle is a vulnerable muscle.
Know the Difference: Soreness vs. Pain
Normal post-activity soreness typically feels like a general heaviness or achiness across a muscle group. It peaks around 24–48 hours after activity and improves with movement.
Pain that is sharp, localized, worsens with activity, or doesn’t resolve with rest is a different signal. It’s the body asking to be listened to.
Build Rest Into the Routine
Rest days aren’t days off from progress — they’re when adaptation happens. Muscles rebuild, inflammation resolves, and the nervous system recovers. One to two rest days per week, especially during high-volume training seasons, is a sound baseline.
Strength Training as Injury Prevention
Age-appropriate strength training — focused on foundational movement patterns, not maximal loading — significantly reduces injury rates in young athletes. Strong glutes, hamstrings, and a stable core protect the joints most commonly injured in sport.
This is a conversation worth having with your physician before your child starts a strength program, especially if they’re under 14.
Hydration and Nutrition
Dehydration impairs reaction time, coordination, and endurance — and it sets in faster in kids than adults. Water before, during, and after activity is non-negotiable. Sports drinks can be appropriate in sustained high-intensity activity over 60+ minutes, but aren’t necessary for typical practices.
When to See a Doctor
Seek medical attention if your child experiences:
- Any concussion symptoms — even mild ones
- Pain that doesn’t resolve within 48–72 hours
- Swelling, bruising, or visible deformity
- Persistent limping or guarding of a limb
- Repeated injury to the same area
At Rellas Family Medicine, our members can message Dr. Rellas directly — no waiting for an appointment slot. For an active family, that kind of access matters.
In Fort Collins, active families know the feeling: schedules packed with practices, games, and all the running around that comes with youth sports. It also means one of the most common reasons families come to see us — sports-related injuries.
The good news: most youth sports injuries are preventable. A few consistent habits can make the difference between a full, healthy year of play and weeks on the sideline.
At Rellas Family Medicine, we work with a lot of active families. Here’s what we see most often, and what we recommend to keep young athletes in the game.
A Note From Dr. Rellas
“One of the things I love about working with active families is that there’s so much we can do proactively. A short conversation — about a training program, a nagging pain, or a kid who just doesn’t seem quite right after a hit — can make a real difference in how the year goes.”
– Dr. Rellas
