How to Avoid Joint Damage As a Young Athlete

As a young athlete, you might not think much about maintaining your joint health. However, avoiding joint damage when you are young can help prevent arthritis as you age. Intense practice and competition, especially if you are still growing (till 15 for girls and 17 for boys) or using joints repetitively, can set you up for injuries immediately or as you age. Because of this, it is important that you properly protect your joints by wearing the right equipment and exercising in a way that promotes joint health. You should also care for your joints by maintaining a healthy weight, eating a healthy diet, taking time for recovery and consulting a physical therapist. By choosing joint-healthy activities and working to maintain a healthy lifestyle, you can work to avoid joint pain and arthritis in your later years.

Method 1

Method 1 of 3:

Wearing the Correct Gear

1
Find the right shoes. Having the correct footwear is essential to avoiding joint injuries, particularly in your legs and feet. As an athlete, you will want to make sure that you are wearing the correct shoes for the sport you are playing. Talk with the staff at your local sporting goods store to make sure that you find the right shoe for your activity.^{[1]XResearch source}
- For example, if you wear running shoes while you play basketball, you are more likely to sprain your ankle. The low tops of a running shoe do not provide the same amount of joint support as the high tops of a basketball shoe.
- If you suffer from chronic joint pain in your legs and feet, you may also want to visit a podiatrist or an orthopedist to determine if you need special inserts such as arch supports.
2
Wear a brace. There is little evidence that a brace will help you avoid a joint injury. However, it can help you manage the pain of an existing injury. You can buy a brace for most joints, including your knees, ankles, shoulders, elbows, and wrists.^{[2]XResearch source}
- You can also purchase compress sleeves that can help your joints warm, provide support, and reduce swelling.
- Talk with your doctor or physical therapist about wearing a brace.
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3
Use pads and a helmet for contact sports. If you are participating in any kind of contact sport, be sure to wear the appropriate padding.^{[3]XResearch source} Most padding is intended to protect the bones, tendons, and muscles of your joints. By not wearing your pads, you make yourself more vulnerable to a joint injury.^{[4]XResearch source}
- Although it may not look cool to wear knee, elbow, and wrist pads while you skateboard, they may protect you from a lifetime of chronic joint pain if you have a wreck.
- If you are playing football, always wear your knee, thigh, and hip pads. Although many college and professional players do not wear them, these pads provide an important layer of protection for your sensitive joints.
- While wearing a helmet will obviously protect you from concussions, it also helps reduce damage to the neck and its vertebrae.^{[5]XResearch source}
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Method 2

Method 2 of 3:

Preventing Joint Injuries

1
Warm up properly. Before you participate in any activity, be sure to warm up all of your muscles properly. Warming up helps prevent against injuring your muscles, which can lead to increased wear on your joints. Begin your exercise at a slow pace and then gradually work up in intensity.^{[6]XTrustworthy SourceAmerican Heart AssociationLeading nonprofit that funds medical research and public educationGo to source}
- Before practice or a competition, try to increase your heart rate and get your blood pumping. You should work up a little sweat but not be fatigued.
- For example, if you are going to play basketball, run around briskly for ten minutes and then shoot hoops for another ten.
2
Use the right technique. Proper technique is essential for maintaining the joint health of young athletes. Using the right movements and motions ensures that you avoid damaging your muscles and joints. Although the correct technique may not be cool, it will help you avoid an injury and long-term pain.^{[7]XTrustworthy SourceJohns Hopkins MedicineOfficial resource database of the world-leading Johns Hopkins HospitalGo to source}
- If you are unsure about the right technique, ask your coach, teacher or talk to a physical therapist.
- This step is particularly important to remember when it comes to weightlifting and other strength training exercises. Poor technique can lead to irreparable joint and muscle damage.
- For example, if you are playing football, make sure that you use the proper technique for tackling. Improperly tackling an opponent can lead to a bruised or dislocated shoulder joint.
3
Balance low and high-impact exercises. If you are designing your own workout routine, try to alternate between low-impact activities – walking, swimming and biking – and high-impact exercises – running or playing any team sports like basketball or volleyball. This will ensure that you properly strengthen certain muscle groups while avoiding excessive wear on your joints. If you are part of a team, your coach should design practices that strive for this balance.^{[8]XResearch source}
- Try not to overdo it on the high-impact exercises. Too much can cause serious joint damage over time.
4
Do some weight training. Following a strength-training regimen will dramatically improve your joint health. Maintaining your muscle strength will stabilize your joints and keep excess pressure from building on them, which can lead to an injury. If you are a member of a team, your coach will likely put you on strength training regimen.^{[9]XResearch source}
- Strength training can include simple things like lunges and squats or more complicated weight lifting and resistance routines.
- You should practice weight resistance at least twice a week.^{[10]XTrustworthy SourceAmerican Heart AssociationLeading nonprofit that funds medical research and public educationGo to source}
5
Take a break. If you notice any pain or soreness in your joints, make sure that you stop and allow yourself to recover. Besides being more susceptible to injury, young athletes can also suffer from joint issues, such as Osgood-Schlatter Disease.^{[11]XResearch source} In fact, it is common for adolescent athletes to experience some joint pain.^{[12]XResearch source} However, in order to avoid seriously damaging your joints, be sure to stop the activity and take some time off.^{[13]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- If the joint pain persists or intensifies, be sure to visit your doctor.
- Be sure to tell your coach and parents about any pain you experience.
Once you are done with your activity, take some time and properly cool down. Walk or run briskly for about five to ten minutes. You may also want to take a few minutes and properly stretch out your muscles. This may allow your joints to increase their flexibility, which can lead to increased performance.^{[14]XTrustworthy SourceAmerican Heart AssociationLeading nonprofit that funds medical research and public educationGo to source}
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Method 3

Method 3 of 3:

Caring for Your Joints

1
Understand that you are more susceptible to joint injuries. As a young athlete, your bones, muscles, tendons, ligaments, and joints are all still in development, making you more susceptible to joint injuries. You need to be particularly vigilant about maintaining healthy joints and protecting them from injury. Always exercise properly and wear the correct equipment while participating in any activity.^{[15]XResearch source}
- A young woman’s joints are typically still growing until about the age of 15. A young man’s joints are still developing until about the age of 17. Damage to developing parts of the body, including joints, can lead to a permanent injury, pain and even disability.
2
Avoid exercise when overly fatigued or in pain. When you are tired or in pain your technique is more likely to become sloppy, which can lead to an injury to your joints.^{[16]XResearch source}
3
Maintain a healthy weight. Excess weight can place extra strain on your joints and lead to increased wear and tear. This can lead to permanent damage and arthritis later in life. To avoid excess weight gain, try to eat a balanced diet and exercise regularly.^{[17]XTrustworthy SourceCenters for Disease Control and PreventionMain public health institute for the US, run by the Dept. of Health and Human ServicesGo to source}
- Try to eat fruits, vegetables, whole grains, and lean meats. Avoid saturated fats and processed foods.
4
Eat foods that promote joint health. Certain foods, like apples, berries, papaya, spinach, and avocados are thought to help promote joint health. There is also some evidence that eating a diet high in omega-3 fatty acids, which are commonly found in fish, can limit the symptoms of joint damage, such as pain and inflammation.^{[18]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source} Besides being illegal for minors, you should avoid smoking tobacco or drinking alcohol, which can result in decreased joint health.^{[19]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
- Stay properly hydrated, as this is important for joint lubrication and health.
- You may also want to consider supplements like glucosamine and hyaluronic acid, which have been shown to promote joint health.
- You may also want to get more Vitamin C, which helps repair and maintain the cartilage in your joints.^{[20]XTrustworthy SourceMedlinePlusCollection of medical information sourced from the US National Library of MedicineGo to source}
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