By Aaron Allen, The Seattle Medium
As youth sports become increasingly competitive and year-round, doctors are seeing more young athletes struggling with overuse injuries, burnout, and preventable health issues before many athletes even reach high school.
With summer sports programs ramping up across Seattle, many parents are navigating a youth sports culture that looks far different than it did a generation ago. Longer seasons, club teams, private training, and year-round competition have increased both the physical and mental demands placed on young athletes.
To help families better understand how to keep children healthy and safe while staying active, The Seattle Medium sat down with Dr. Monique Burton, a pediatric sports medicine specialist with Odessa Brown Children’s Clinic, to discuss injury prevention, recovery, and the importance of balancing competition with overall well-being.
“I think the prevention of injury and illness is really important so that you can continue to enjoy the activity that you love so much,” Burton said.
According to Burton, one of the most important steps in injury prevention begins long before the season starts.
Most schools require annual sports physicals, but Burton noted those exams differ from standard wellness checkups because the exams focus specifically on evaluating whether young athletes can safely participate in sports activities.
Burton recommends scheduling sports physicals at least six weeks before the start of a season to allow enough time for any follow-up testing or treatment if concerns arise.
Burton also cautioned against what Burton described as the “zero to 100” approach, when young athletes suddenly jump into intense activity levels without properly preparing their bodies.
“One of the ways that you prepare for your season is making sure that as you enter your season you don’t go from 0 to 100%,” Burton said. “It takes a little time to get used to it.”
Young athletes should aim for at least one hour of exercise daily, Burton said, while also making time for recovery, including at least one day off each week and one month away from organized sports each year.
Warm-ups and cool-downs also play a critical role in injury prevention, even for children who may already seem naturally flexible or energetic.
“A lot of kids have so much energy,” Burton said. “But it is good to actually do a warm-up so that their body is ready. That involves some lighter cardio and doing some stretches.”
As competition intensifies in sports like football and soccer, concussions remain one of the biggest concerns for many families.
Burton said parents, coaches, and athletes should never ignore symptoms such as headaches, dizziness, confusion, or simply “not feeling right” after a hit or fall.
“A concussion is a brain injury,” Burton said. “If they’re experiencing anything like headache or dizziness or not feeling right, it’s really important to remove the kid from activity. You want your brain to be better before it is put again in a situation where you could have another injury.”
Burton also stressed the importance of properly fitted safety equipment, especially helmets, as a basic but essential layer of protection.
Burton said many young athletes struggle to admit when injuries occur, often fearing young athletes may appear weak or lose playing time during an important game or tournament.
Because of that, parents should pay close attention to subtle warning signs such as limping, changes in movement, or shifts in athletic performance.
“If you’re experiencing discomfort, pain, and injury, letting somebody know about it is really helpful,” Burton said. “If pain is lasting more than a couple of days, that’s probably an indication that it needs to get checked out. The sooner that you get it checked out, the more quickly it can get addressed.”
Burton said staying healthy in sports extends beyond practices and games.
Proper nutrition, hydration, and sleep all play a major role in helping young athletes recover, perform well, and avoid injuries. Burton recommends balanced meals that include grains, proteins, fruits, and other nutrient-rich foods. Water is sufficient for most activities, though sports drinks may help replace electrolytes during longer or more intense workouts.
Sleep, Burton said, is often overlooked but remains one of the most important factors in recovery and performance.
“Well-rested athletes perform better and may avoid injury,” Burton said, calling sleep an “essential part of being able to allow your body to perform at its best.”
Burton also encourages “sports sampling,” allowing children to try multiple activities rather than specializing in a single sport too early. Participating in different sports can help develop a wider range of muscle groups, reduce repetitive strain, and prevent emotional burnout.
Most importantly, Burton said parents and coaches should remember that youth sports are supposed to remain enjoyable.
“Sports should be fun,” Burton said. “If they stop being fun, then it’s really important to understand if there’s something that needs to be done differently. Learning about your body and what it means to be able to do all the activities you want will only help you as you get older to do the activity you love forever.”
For more information about pediatric sports safety and local youth health resources, visit Seattle Children’s Hospital at SeattleChildrens.org.
