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Preventing track and field injures in kids and teens

Track and field combines the focus of individual goals with the camaraderie of a team. From cross country and the long jump to sprints and the shot put, there’s an activity to match the physical make-up and athletic skills of virtually any young athlete.

While track and field is not a contact sport, kids and teens can get hurt, especially if they overtrain, use improper form, or don’t develop sufficient strength and flexibility to participate safely.

What are the most common injuries in youth track and field?

  • Strains and sprains: Long jumpers, hurdlers, and runners frequently pull or tear muscles.
  • Achilles tendonitis: Runners and jumpers can develop Achilles tendonitis, marked by pain and swelling in the tendon that connects the calf muscle to the heel.
  • Shin splints: Pain at the side or front of the shin may be a sign of shin splints, a common overuse injury among runners.
  • Stress fractures: Cross country and distance runners may sustain a small bone fracture from the repeated stress of running.
  • Shoulder pain: The repetitive, overhead motions in shot put, javelin, and discus throwing may lead to shoulder pain.

Overuse injuries in track and field

Overuse injuries, caused by repetitive stress on a bone, ligament, tendon, or muscle, account for about half of the injuries diagnosed in middle school and high school athletes.

Overuse injuries can be hard to detect. Unlike a fracture or concussion, overuse injuries don’t happen because of a sudden blow or nasty fall. They develop slowly over time. In track and field, too much running, jumping, throwing, or lifting can cause microinjuries and pain that won’t go away.

It’s important not to ignore the signs of an overuse injury. If an ache or pain lasts longer than a day or two, take time off. If the pain continues, make an appointment with your primary care physician to get it checked out.

How to prevent overuse injuries in track and field

The more athletes, coaches, and parents know about overuse injuries, the more they can do to prevent them.

  • Be extra alert at the start of the season. Many overuse injuries happen when athletes suddenly ramp up their intensity, length, or frequency of training. While pain and soreness are common in the early days of the season, that should go away with time and conditioning.
  • Learn good technique. Poor mechanics and improper technique can place extra strain on tendons, bones, and joints. Practicing proper technique can have the double bonus of preventing injuries and improving performance.
  • Mix it up with cross-training. By playing other sports throughout the year, you can build a solid foundation of strength throughout your body, not just the muscles you use for a single sport.
  • Take time off. Training no more than five days a week and taking three months or more off from track and field each year lets the body heal. It can also help you avoid mental fatigue and burnout, so you’ll look forward to the coming season.
  • Fuel up regularly. Training burns calories, and calories fuel athletic performance. Burning more energy than you’re taking in can lead to constant fatigue or running out of gas mid-event. To reach your athletic goals, make sure you’re well hydrated and nourished before, during, and after each practice or competition.

Essential track and field equipment: The right shoes

Track and field doesn’t require a lot of equipment, however, well-fitting, sports-specific shoes are essential to preventing injuries. Don’t wear shoes made for distance running if you’re a high jumper or a basketball shoe if you’re a pole vaulter. To prevent blisters, wear “moisture wicking” socks that draw moisture away from the skin.

Choosing well-fitting shoes

  • Buy shoes from a store where the salespeople understand your sport and can talk about your options knowledgably.
  • Always try shoes on before buying them.
  • Put the shoe on, tap the nose of the shoe to the floor, then put a whole finger behind the heel. If your finger fits, the shoe is too big.
  • If your heels slip, find different shoes.
  • Make sure the front and back soles are flexible.
  • Walk around the shop in the shoes to make sure they’re comfortable. Any discomfort you feel will be much greater when you’re training or competing.

Expert care for track and field injuries in young athletes

As the largest and most experienced pediatric and young adult sports medicine practice in the country, the Sports Medicine Division at Boston Children's combines personalized care with innovative treatment for each athlete we treat. We offer a variety of specialized services to help track and field athletes excel.

Our Sports Medicine team consists of sports medicine physicians, orthopedic surgeons, physician assistants, nurse practitioners, physical therapists, podiatrists, athletic trainers, sports psychologists, dietitians, and many others who collaborate in every aspect of our patients’ care and their recovery.

Our Injured Runners Clinic specializes in treating running injuries, evaluating the running movement patterns that may contribute to overuse injuries, and establishing a recovery plan that helps runners minimize their risk of future injury.

Our Throwers Clinic is dedicated to caring for athletes in sports that put their upper bodies under significant force through high-velocity throwing sports.

The Micheli Center for Sports Injury Prevention, part of the Sports Medicine Division, offers practical strategies to help young athletes reduce their risk of injury while enhancing their sports performance. After a sports injury, our rehabilitation and strength training programs help athletes return to play stronger and healthier.