Sports are a highly popular activity among young people. The most recent data from the Sports and Fitness Industry Association says 37% of children between the ages of 6 and 12 played team sports on a regular basis in 2021. At the highest point in 2008, 45% were involved in sports. According to various youth sports participation surveys, including those from the Aspen Institute and TeamSnap, children between the ages of 6 and 18 spend an average of 16.6 hours each week playing sports.

With so much time devoted to athletics, everyone involved can take steps to ensure that children and youths are safe and healthy during practice and play.

- Encourage rest. Pushing the body to the brink without routine rest is a recipe for injury. Rest provides recovery time for muscles and joints as well as the mind. Athletes can aim for at least one day off from the sport per week. After the season ends, children may take an extended break before beginning a new sport.

- Eat balanced meals. Families can plan balanced meals that will provide the nutrition young athletes need to fuel their bodies. With increased physical activity comes a need to eat more. The International Olympic Committee says nutrients such as vitamin D, calcium and iron are essential but often lacking in youths with restrictive diets. A young athlete should eat plenty of complex carbohydrates, healthy fats, protein, and vegetables.

- Encourage variety. MedlinePlus reports that many young athletes are engaging in single-sport specialization early on, focusing only on one sport, even during offseasons. Repetitive use of joints, bones and muscles for these sports can cause various injuries. To prevent these injuries, young athletes should participate in a variety of sports and training exercises.

- Wear the right gear. Athletes always should wear the safety gear required for the sport they are playing. This equipment may include eye protection and helmets.

- Discourage young athletes from playing through pain. Pressing on through pain or an injury is a recipe for damage that could keep a player out for the season or even permanently.

- Alleviate mental pressure on athletes. Many young athletes throw themselves entirely into sports, perhaps at the expense of having more well-rounded childhoods. The National Federation of State High School Associations says only around 2% of high school athletes are awarded some form of athletic scholarship to compete in college, and fewer than 2% of NCAA student-athletes go on to play professionally. Putting all of one's eggs in the sports basket can contribute to anxiety that stems from the pressure to succeed. Keep the emphasis on fun so young athletes don't feel pressured.

- Avoid performance-enhancing substances. Caffeine, anabolic steroids, steroid precursors, creatine, and stimulants are substances athletes use to boost performance. These substances can cause many health issues and even lead to addiction.

Young athletes can take many steps to stay healthy without affecting how much they enjoy the thrill of competition.