TeenThreads Sports Health & Sports Medicine
TeenThreads mission: Keep teens strong, safe, and in the game — with clear injury facts, prevention habits, and smart recovery steps.
Important: This page is educational and does not replace medical care. If pain is severe, symptoms are scary, or something feels “off,” get medical help.
Quick Jump
- How to Use This Hub
- Emergency Red Flags
- Prevention (Warmups, Strength, Recovery)
- First Aid Basics (What to Do Today)
- Common Teen Sports Injuries
- Overuse Injuries (Too Much, Too Soon)
- Concussions & Head Injuries
- Heat Illness, Hydration & Nutrition
- Return-to-Play (Safe Comebacks)
- Smart “Remedies” (Evidence-Based Recovery Tools)
- Trusted Resources
- 25-Question Sports Safety Quiz
How to Use This Hub
- Step 1: Identify the injury type (sprain, strain, concussion, overuse pain, etc.).
- Step 2: Use the first aid section for the first 24–48 hours when appropriate.
- Step 3: Check red flags. If any are present, seek urgent care.
- Step 4: Use return-to-play rules to avoid re-injury (a common teen mistake).
Emergency Red Flags (Get Help NOW)
Seek urgent medical help if a teen athlete has:
- Possible concussion emergency signs: worsening headache, repeated vomiting, confusion, seizure, trouble waking up, slurred speech, weakness/numbness.
- Possible fracture/dislocation: bone looks out of place, major swelling/deformity, can’t bear weight, severe pain.
- Neck/back injury concerns: severe neck/back pain after impact, weakness/numbness, difficulty walking.
- Heat illness red flags: fainting, confusion, very hot skin, severe cramps, not sweating with overheating.
- Chest pain, severe breathing trouble, or fainting during exercise (urgent evaluation needed).
- Uncontrolled bleeding or deep wound that may need stitches.
CDC HEADS UP – Concussion Danger Signs
MedlinePlus – When to Call for Emergency Help (general guidance)
Prevention (The “Stay Healthy” Sports Plan)
TeenThreads reality check: Most injuries don’t happen because you’re “weak.”
They happen because of fatigue, bad form, poor recovery, or doing too much too fast.
Injury prevention checklist (teen-friendly):
- Warm up 8–12 minutes: light movement + dynamic stretches (not long static stretching cold).
- Strength matters: legs, hips, core, and upper back reduce knee/ankle/shoulder injuries.
- Technique matters: learn form (jump/land mechanics, throwing, cutting, lifting).
- Recovery is training: sleep, hydration, rest days, and not “playing through sharp pain.”
- Progress slowly: increase intensity or volume gradually (not a sudden huge jump).
- Gear check: proper shoes, mouthguards (where recommended), helmets when appropriate.
- Don’t hide injuries: early care prevents long-term problems.
First Aid Basics (What to Do in the First 24–48 Hours)
For many mild sprains/strains/soreness:
- Protect: stop the activity and avoid making it worse.
- Rest: give it a break (especially from painful movement).
- Ice (short-term comfort): 10–20 minutes at a time, with a cloth barrier. Don’t ice directly on skin.
- Compression: snug wrap can reduce swelling (not so tight that toes/fingers change color).
- Elevation: raise the injured area when possible.
- Pain rule: sharp pain = stop. Mild soreness that improves as you warm up may be different (but don’t ignore persistent pain).
Important: If swelling is huge, pain is severe, there’s numbness/tingling, or you can’t use the limb — get checked.
Common Teen Sports Injuries (What They Look Like + What to Do)
1) Sprains (Ankle/Wrist)
- What it is: ligament injury (often from rolling ankle or falling on wrist).
- Common signs: swelling, bruising, pain with movement, instability.
- Do today: protect/rest + ice/compression/elevation; seek evaluation if severe pain, major swelling, or can’t bear weight.
- Prevention: balance training, proper shoes, tape/brace if recommended, strengthen ankles.
2) Strains (Hamstring/Calf/Quad)
- What it is: muscle or tendon injury (often sprinting, jumping, sudden acceleration).
- Common signs: sudden tight pain, weakness, pain with stretch or contraction.
- Do today: stop activity; gentle movement as tolerated; consider clinician/physical therapy if persistent or severe.
- Prevention: warm-ups, progressive training, strength + flexibility, avoid over-fatigue.
3) Knee Pain (Patellofemoral “Runner’s Knee”)
- What it is: pain around/behind kneecap (common with running, stairs, squats, jumping).
- Do today: reduce painful activity; strengthen hips/quads; check footwear; ask about PT if recurring.
- Prevention: hip/core strength, good landing mechanics, gradual training increases.
4) ACL/MCL Injuries (Serious Knee Ligament Injuries)
- What it can look like: pop sensation, swelling fast, knee “giving out,” instability with pivoting.
- Do today: stop sports and get evaluated. These can require structured rehab and sometimes surgery.
- Prevention: neuromuscular training (jump/land, cutting), strength, proper coaching.
5) Shin Splints (Medial Tibial Stress Syndrome)
- What it is: pain along shin from overuse (often from running/jumping).
- Do today: reduce impact activity; consider cross-training; check footwear; gradual return.
- Red flag: pinpoint pain that worsens may indicate stress fracture → get checked.
6) Stress Fractures (Overuse Bone Injury)
- What it can look like: localized pain that worsens with impact, improves with rest, returns quickly with activity.
- Do today: stop impact sports and seek medical evaluation. Recovery needs rest and a plan.
- Prevention: gradual training, nutrition, rest, addressing overtraining and poor form.
7) Shoulder Pain (Overhead Sports / Instability)
- Common signs: pain throwing/serving, clicking, feeling loose or unstable.
- Do today: reduce throwing/overhead load; strengthen rotator cuff/scapular muscles; clinician/PT if persistent.
- Prevention: proper throwing mechanics, strength program, avoid excessive volume.
8) Elbow/Wrist Pain (Throwing, Gymnastics, Weight Training)
- What it can look like: pain with gripping/throwing, swelling, reduced range of motion.
- Do today: reduce load; check technique; ask clinician/PT if pain persists or worsens.
9) Sports-Related Back Pain
- Common causes: muscle strain, overuse, poor core strength, growth-related changes, technique issues.
- Do today: reduce painful activity; check form; strengthen core/glutes; seek evaluation if pain is severe or persistent.
- Red flags: numbness/weakness, bowel/bladder issues, severe pain after trauma → urgent care.
10) Tendonitis (Achilles/Patellar Tendon)
- What it is: tendon pain from overuse (jumping/running sports).
- Do today: reduce painful loading; focus on rehab strength; avoid sudden increases in training.
11) Muscle Cramps
- Common triggers: fatigue, dehydration, heat, low electrolytes, insufficient conditioning.
- Do today: stop and stretch gently, hydrate, cool down; if severe or recurrent, discuss with clinician.
12) Cuts, Scrapes, Turf Burns
- Do today: rinse with clean water, mild soap around area, cover with a clean bandage. Watch for infection signs (increasing redness, swelling, pus, fever).
- Get help if: deep wound, won’t stop bleeding, or may need stitches.
Overuse Injuries (Too Much, Too Soon)
Overuse injury signs:
- Pain that builds over days/weeks (not one clear moment)
- Pain that returns every practice
- Performance drops + mood/energy drops
- “Warm-up pain” that keeps getting worse over time
TeenThreads advice: Overuse is not “weakness.” It’s your body asking for smarter training and recovery.
Concussions & Head Injuries (No “Play Through It”)
Common concussion symptoms can include:
- headache, dizziness, nausea
- confusion, foggy thinking
- sensitivity to light/noise
- sleep changes, irritability
- trouble focusing or remembering
Rule: If concussion is suspected, remove from play and get evaluated.
Returning too early increases risk of worse injury.
Heat Illness, Hydration & Sports Nutrition (Safety Layer)
- Hydration: drink regularly; don’t wait until you’re dizzy or cramping.
- Heat safety: acclimate gradually, take breaks, cool down fast if overheating.
- Fueling: balanced meals support performance and reduce injury risk (energy + protein + carbs + hydration).
- Supplements: be cautious. “Gym talk” isn’t medical advice. Ask a clinician/coach/parent before using anything.
Return-to-Play (Safe Comebacks = Better Athletes)
Simple return-to-play rules:
- No pain: basic movement should be pain-free before you return to full training.
- Full range of motion: you can move normally (not guarded or stiff).
- Strength restored: you can perform sport moves (jump, cut, sprint) without pain or limping.
- Progress step-by-step: light practice → moderate → full practice → game.
- Concussion: follow a medical return-to-play plan (don’t guess).
Smart “Remedies” (Evidence-Based Recovery Tools)
These are safe, common recovery supports — but pain that persists still deserves a clinician/physical therapy evaluation.
- Rest + smart movement: complete rest forever can backfire; gentle movement helps many injuries once safe.
- Ice/heat (comfort tools): ice can reduce pain early; heat may help stiffness later (use carefully).
- Physical therapy / rehab exercises: often the difference between “keeps coming back” and “fully fixed.”
- Sleep: recovery hormones and tissue repair depend on it.
- Nutrition: consistent meals + protein + hydration support healing.
- Bracing/taping (when advised): can support joints during return-to-play.
- Mental recovery: injury stress is real; talk to coaches/parents about pressure and timing.
Not recommended: “pain-numbing” your way back into sport, ignoring swelling, or returning after head injury without evaluation.
Trusted Resources (Government + Medical Centers)
25-Question Teen Sports Safety Quiz
How to use: Educational only — pick the best answer.
- Most teen injuries are caused by: (A) bad luck only (B) fatigue + overload + form + recovery issues
- Warm-up should be: (A) 0 minutes (B) 8–12 minutes of light movement + dynamic drills
- True/False: Sleep affects muscle repair and recovery.
- Sharp pain during practice means: (A) push through (B) stop and evaluate
- An ankle sprain is mainly a: (A) ligament injury (B) haircut issue
- Red flag for possible fracture: (A) mild soreness (B) deformity/can’t bear weight
- Shin splints often come from: (A) overuse/impact overload (B) texting too much
- Stress fracture pain is often: (A) widespread itch (B) localized pain that worsens with impact
- Concussion danger signs include: (A) worsening headache/confusion (B) normal thirst only
- If concussion is suspected, you should: (A) keep playing (B) stop and get evaluated
- Heat illness red flag: (A) confusion/fainting (B) mild boredom
- Hydration best rule: (A) drink only after cramps (B) drink regularly during training
- Overuse injury sign: (A) pain that builds over weeks (B) one tiny scratch
- Returning too fast after injury increases: (A) re-injury risk (B) nothing
- Safer return-to-play is: (A) full game immediately (B) step-by-step progression
- Ice is mainly used for: (A) early comfort/swelling control (B) permanent healing magic
- Compression wrap should be: (A) so tight toes turn blue (B) snug but not cutting off circulation
- Prevention includes strength for: (A) hips/core/legs (B) only thumbs
- Muscle cramps can be linked to: (A) fatigue/heat/hydration (B) haircut style
- Shoulder pain in overhead sports can relate to: (A) mechanics + volume (B) random forever
- Back pain red flag includes: (A) numbness/weakness after injury (B) mild soreness after new workout
- Best move for persistent pain: (A) hide it (B) tell a trusted adult and consider evaluation
- True/False: Proper shoes and gear can reduce injury risk.
- Cut/scrape infection warning: (A) increasing redness/swelling/pus (B) normal skin texture
- TeenThreads rule for scary symptoms: (A) wait alone (B) get help
TeenThreads Final Word: Real athletes train smart. Injury prevention and recovery are part of performance — not a weakness.