May 20, 2026, 12:35 p.m.
Summer is an exciting time for young athletes. But with more kids playing more sports, the risk of sports-related injuries also rises. St. Louis Children’s Hospital physical therapist Gabrielle Griffin, PT, DPT, shares tips to help families prevent summertime injuries.
- Build in one or two rest days from organized sports each week to allow muscles, tendons, and growing bones to recover.
- The number of hours a child spends in organized sports each week should not exceed their age.
- Kids should spend equal time in free play and organized sports to allow diversity of movement, which reduces repetitive stress.
- Elementary school-aged children should get 9 to 12 hours of sleep, and teens should get 8 to 10 hours for physical repair and recovery.
- Research shows that early specialization increases the risk of overuse injuries, so kids should take two to three months away from a specific sport each year.
- Participating in different sports can help develop different movement patterns, reducing repetitive stress.
- Encourage athletes to consistently drink plenty of water and serve balanced meals to support muscle recovery.
- Watch for warning signs of injury: persistent pain, limping, swelling, or decrease in performance.
When your child has a sprain, strain, jam, or minor fracture, visit one of four Orthopedic Injury Clinic locations for a same-day or next-day appointment. You’ll receive immediate care from WashU Medicine orthopedic specialists, including on-site X-ray, splinting, and casting. We treat kids ages 5 and up.
