ProjectPlay.org reports that in 2023, “an estimated 27.3 million youth ages 6–17 ‘participated on a sports team’ or ‘took sports lessons after school or on weekends.’” So you’re not alone in wanting to make school sports injury prevention a top priority.
With more than 50 years of combined experience, the Idaho podiatrists at Rocky Mountain Foot & Ankle specialize in keeping young athletes throughout the Treasure Valley in the game through proper injury prevention strategies, early intervention, and evidence-based treatment approaches. 
Here’s what you need to know to help keep your child safely playing at their best.
What Are the Most Common School Sports Injuries?
Understanding which injuries occur most frequently helps parents recognize warning signs and take appropriate action when problems develop. Student-athletes face specific risks based on their sport, training intensity, and physical development stage. For example:
- Ankle sprains. These represent the most frequent injury, occurring when ligaments stretch or tear during sudden direction changes or awkward landings. Ankle sprains are particularly common in basketball, soccer, and volleyball.
- Stress fractures. These develop when repetitive impact exceeds the bone's ability to repair itself. Cross-country runners and track athletes often experience these tiny cracks in their feet or lower legs, feeling mild pain at first that worsens with continued activity.
- Achilles tendonitis. This affects the large tendon connecting the calf muscle to the heel bone. Tennis players and football athletes frequently develop this condition due to explosive jumping and running movements.
- Plantar fasciitis. This inflammation of the plantar fascia tissue supporting the arch can plague runners and athletes who spend significant time on hard surfaces.
At Rocky Mountain Foot & Ankle, we’re always ready to help you and your family with critical care. However, we also like to be available to you as a resource for foot health and as a guide to prevent school sports injury issues before they start.
Our Top 4 Essential School Sports Injury Prevention Tips
It’s never too early to take your child to a podiatrist, especially if they intend to participate in sports. With regular check-ups and specific advice on how to play safely, there won’t be a need for them to sit on the sidelines. Here are just a few of our recommendations.
1. Invest in Sport-Specific Footwear
Let’s start with the foundation. Different sports place unique demands on feet and ankles, requiring appropriate footwear for optimal protection:
- Basketball shoes provide ankle support and cushioning for court surfaces.
- Football and soccer cleats offer traction and ball control on grass fields.
- Running shoes feature heel-to-toe cushioning designed for forward motion.
Replace athletic shoes every 300–500 miles for runners or every six months for other sports. Worn treads and compressed midsoles lose their protective qualities, increasing injury risk.
2. Implement Proper Warm-Up Routines
Dynamic warm-ups prepare muscles, tendons, and ligaments for athletic activity. Effective routines include:
- Light jogging for 5-10 minutes to increase blood flow
- Ankle circles and calf stretches to improve flexibility
- Balance exercises on one foot to strengthen stabilizing muscles
- Sport-specific movements that mimic game actions
Static stretching should occur after activity when muscles are warm and pliable.
3. Strengthen Supporting Muscles
Strong muscles provide better joint stability and reduce injury risk. Focus on movements that target the calves, shins, and small muscles within the feet to build strength, such as:
- Calf raises
- Toe walks
- Resistance band exercises
Core stability exercises also contribute to lower extremity injury prevention by improving overall body control and balance during athletic movements.
4. Create a Comprehensive Safety Plan
Successful school sports injury prevention requires coordination between parents, coaches, and health care providers. Depending on your child’s needs, we often encourage:
- Communicate with coaches. Discuss proper training techniques and gradual activity progression. Sudden increases in training intensity or duration greatly increase foot and ankle injury risk.
- Monitor your child. Watch for signs of developing problems, including persistent pain, swelling, or changes in their normal movement patterns. Remember, kids don’t often know that their feet and legs shouldn’t hurt or understand they might be developing an unusual problem that isn’t so obvious, like growth plate injuries. Plus, student-athletes tend to minimize symptoms to avoid missing games or practices, making parental observation and a professional examination crucial.
- Ensure adequate rest. Provide recovery time between intense training sessions and competitions. Growing bodies need time to adapt to physical demands, and insufficient recovery increases injury susceptibility.
How Rocky Mountain Foot & Ankle Supports Young Athletes
Regular podiatric care helps identify potential problems before they become serious injuries. Our Idaho podiatrists assess your child's foot structure, gait pattern, and biomechanics to develop personalized prevention strategies. And don’t hesitate to schedule an appointment if there’s a complaint of even minor pain. Our compassionate, professional evaluations will distinguish between normal muscle soreness and signs of developing issues, allowing for appropriate treatment before damage occurs. Early intervention prevents small problems from becoming season-ending injuries.