As youth soccer continues to grow in popularity, so does the importance of keeping young athletes safe and healthy on the field. At the Bone and Joint Institute of Tennessee, we’re proud to support clubs like NUSA (National United Soccer Academy) by providing expert care and guidance to help prevent injuries before they happen.

Start Strong with a Proper Warm‑Up

One of the simplest and most effective ways to prevent injuries in youth soccer is through a smart, structured warm-up routine. Young players who skip this critical step may unknowingly set themselves up for common injuries such as:

• Ankle sprains
• Knee injuries, including ACL tears
• Muscle strains in the hamstrings, calves, and groin

Dr. Matt Anderson emphasizes the importance of dynamic stretching exercises, such as:

• Leg swings (forward/backward + side-to-side)
• High knees and butt kicks
• Walking lunges with a twist

Adding light cardio movements that mimic game play—such as jogging, shuffling, and carioca—helps increase blood flow, elevate body temperature, and activate key muscles.

Build Strength and Improve Balance

Prevention goes far beyond stretching. Incorporating age-appropriate strength and balance drills can significantly reduce injury risk:

• Core stability exercises: planks, side planks, and bird dogs
• Single-leg balance drills: balancing on one foot while passing or catching a ball
• Bodyweight strength training: squats, step‑ups, and calf raises

These drills help boost joint stability, coordination, and confidence on the field.

Listen to Your Body

Rest and recovery are just as crucial as training. Dr. Anderson encourages young athletes to:

• Speak up about pain or discomfort, even mild soreness
• Rest when needed—allowing the body to heal can prevent minor issues from becoming major injuries
• Stay hydrated and follow a balanced diet to support muscle recovery and overall health

We are Here to Help

At Bone and Joint Institute of Tennessee, our team of orthopaedic specialists and athletic trainers are dedicated to keeping youth athletes like yours playing strong and safe. From preventative education to the treatment and rehab of injuries, we’re with you every step of the way.

Learn more or schedule an appointment with Dr. Matt Anderson at www.boneandjointtn.org.