The popularity of professional athletes and events like the Olympics can lead kids and their parents to dream of sports stardom and scholarships. But specializing in a single sport at an early age can lead to physical and psychological health problems.
The American Academy of Pediatrics and National Athletic Training Association warn against sports specialization at a young age. They point to studies showing it can lead to an increase in overuse injuries, overtraining, and burnout.
“Parents want the best for their kids. They may believe that focusing on a single sport can lead to greatness,” says Dr. Nickolas Linkous, a Sports Medicine and Orthopedic Surgeon with ThedaCare Orthopedic Care. “Unfortunately, it can also lead to physical and mental health issues. Participating in multiple sports is better for a child or teen’s physical and psychological health.”
Physical Toll
When children participate in the same sport for most of the year, they are at higher risk of developing an overuse and other types of injuries, according to a study from the American Journal of Sports Medicine. Common overuse injuries include tendon damage, stress fractures, and knee and joint pain.
“When kids play only one sport, it often doesn’t provide time for the child’s body to rest or recover. A small injury can get worse quickly,” Dr. Linkous says. “Resting is important, especially as children’s and teens’ bodies are still growing. Repetitive motion is tough on their bones and muscles.”
Mental Impact
Beyond physical issues, training for a single sport throughout the year can lead to burnout or psychological stress. The constant pressure to compete can prove burdensome for kids and teens. This comes on top of regular stressors, such as fitting in with peers and performing well in school.
Kids spending a lot of time at their sport also may miss out on valuable social interactions with their peers who are not a part of that activity. In addition, they may become overly anxious about their playing time and performance.
“It’s important for children to have time to play and participate in non-sports activities,” Dr. Linkous says. “It’s all about balance. Take care to avoid overscheduling and spending too much time on any single sport.”
A Better Way
Dr. Linkous recognizes there’s a lot of pressure for children and teens to specialize. However, it’s best to hold off as long as possible.
The American Academy of Pediatrics recommends delaying specialization for most sports until after puberty (around 15 or 16 years of age for most kids). This will minimize the risks and lead to a higher likelihood of athletic success.
Instead, keep encouraging kids to participate in a variety of activities. These can include walking, biking, hiking, swimming, and yoga.
Guidelines to Follow
The National Athletic Training Association suggests the following tips to vary your child’s sports activities:
- One at a time. Children and teens should play only one sport per season.
- Eight-month rule. A teen or child should not participate in the same sport for more than eight months of the year.
- Hours per week. Young athletes should not participate in an organized sport or activity more hours per week than their age. For example, a 10-year-old should not practice or play their sport for more than 10 hours per week.
- Rest days. Kids and teens should have two days per week when they are not practicing or playing their sport.
- End-of-season break. When a season ends, kids should step away from that sport to provide their body time to physically and mentally recover. Jumping from a sport’s club season right into a school season raises the chance for injury or burnout.
“There’s no question that participating in sports has a positive impact on children and teens,” Dr. Linkous says. “Taking smart steps to keep kids well-rounded can help them avoid physical and mental health issues.”
For convenient care for pains, strains, and orthopedic injuries, visit ThedaCare Orthopedic Walk-in Care, open seven days a week.
