Protecting Young Athletes: How Warming Up Can Prevent Injury
When it comes to your child playing sports, you likely already know the importance of hydration, sleep, and proper equipment. But one thing that might not be on your radar—warming up! It’s a small step that could make a big difference in preventing injuries, especially in sports like soccer, basketball, and volleyball where knee and ankle injuries are the most common.1
If you’ve ever seen your child dive for a volleyball or race across one side of the soccer field, you know how fast and intense these movements can be. And yet, the risk of knee injuries— particularly anterior cruciate ligament (ACL) tears—is real! Female athletes in particular face a higher risk, with ACL injuries occurring nearly 2-3 times more often in girls compared to boys.2 These injuries can be devastating, requiring surgery and months of rehab. ACL tears in young athletes can have lasting impacts, not just physically but emotionally as well. Young athletes who suffer ACL tears are at increased risk for depression, as the long recovery process and time away from sports can take a significant emotional toll.3
As a parent, hearing about serious injuries like ACL tears may be frightening. But the good news is injury prevention is possible. One of the simplest (and most effective) strategies for reducing knee injuries is neuromuscular warm-ups.
What is a Neuromuscular warm-up? A neuromuscular warm-up (NMT) differs from the usual jog-around-the-court warm-up you might see before practice or a game. NMTs include controlled jumping, cutting, and strengthening that specifically target the lower extremity muscles and joints, preparing them for the demands of high-impact sports. NMTs help athletes move more efficiently by building strength and stability in the lower body, reducing injury risk through controlled movements.
Some key exercises include:
● Single-leg squats – Strengthen the quadriceps and hamstrings while improving balance. ● Lateral bounds – Build power and coordination, simulating the side-to-side movements.
● Lunges – Strengthen the legs and core while stabilizing the muscles around the knee.
Why Do These Warm-Ups Matter for Knee Injuries?
Research has shown that NMTs can significantly reduce the risk of ACL injuries. These warm-ups target the muscles around the knee, especially the quadriceps and hamstrings, and help them function together more effectively. They also improve stability and coordination, both of which are critical in preventing the awkward movements that often lead to knee injuries.
Nearly 80% of ACL injuries are non-contact, meaning they happen without physical impact from another player.4 Instead, they often result from sudden stops, pivots, or improper landings— movements that neuromuscular warm-ups specifically train athletes to control. When done correctly, they can reduce the occurrence of ACL tears by over 40%.5
How Can You Get Started with Neuromuscular Warm-Ups?
You don’t need to be a coach to make a difference! As a parent, you can help your child’s team incorporate these warm-ups into their routine. Here are a few simple ways to get started:
1. Talk to the Coach: Share the research with your child’s coach. Mention that implementing even 5-10 minutes of neuromuscular exercises before practices and games can help protect the players from knee injuries.
2. Make It Fun: NMT exercises can be quick and easy, but that doesn't mean they have to be boring. Coaches can mix in games or friendly competitions while still focusing on the important moves that prevent injury.
3. Be Consistent: Like any good habit, the more consistent you are with these warm-ups, the better. Make them a part of every practice and pre-game routine.
Quick Tip: What to Do at Home
If your child’s team isn't using neuromuscular warm-ups, no worries—they can still get in on the action at home! Simple movements like leg swings, squats, and balance drills can help target the muscles that stabilize the knee joint.
A Small Change for Big Results
Injury prevention doesn’t have to be complicated. Adding 5-10 minutes of neuromuscular warmups before practice is a simple, effective way to reduce the chances of knee injuries like ACL tears. And when it comes to keeping young athletes safe, it’s always better to be proactive. Want to see these warm-ups in action? Want to see these warm-ups in action? Lurie Children's Hospital offers a free online training program for coaches and athletes aimed to reduce the risk of anterior cruciate ligament (ACL) tears and other lower extremity injuries through proper NMTs.
So, take a moment to talk to your child’s coach today. Encourage them to try neuromuscular warm-ups—it could make all the difference in keeping your athlete injury-free this season!
For more information on Lurie Children's Knee Injury Prevention Program visit https://www.luriechildrens.org/en/specialties-conditions/knee-injury-prevention-program/
References
1 Barber Foss KD, Myer GD, Hewett TE. Epidemiology of basketball, soccer, and volleyball injuries in middle-school female athletes. Phys Sportsmed. 2014;42(2):146-153. doi:10.3810/psm.2014.05.2066
2 The female ACL: Why is it more prone to injury?. J Orthop. 2016;13(2):A1-A4. Published 2016 Mar 24. doi:10.1016/S0972-978X(16)00023-4
3 Piussi R, Berghdal T, Sundemo D, et al. Self-Reported Symptoms of Depression and Anxiety After ACL Injury: A Systematic Review. Orthop J Sports Med. 2022;10(1):23259671211066493. Published 2022 Jan 18. doi:10.1177/23259671211066493
4 Renstrom P, Ljungqvist A, Arendt E, et al. Non-contact ACL injuries in female athletes: an International Olympic Committee current concepts statement. Br J Sports Med. 2008;42(6):394-412. doi:10.1136/bjsm.2008.048934
5 Sugimoto D, Myer GD, McKeon JM, Hewett TE. Evaluation of the effectiveness of neuromuscular training to reduce anterior cruciate ligament injury in female athletes: a critical review of relative risk reduction and numbers-needed-to-treat analyses. Br J Sports Med. 2012;46(14):979- 988. doi:10.1136/bjsports-2011-090895
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