Research In Action

For young athletes looking to complete at an elite level one day— maybe even in the Olympics— learning healthy habits now makes a big difference.

Our multidisciplinary team at the Children’s Hospital of Philadelphia works with young athletes every day— from kids just starting out to teens training at the highest levels. One thing is always true: staying healthy is just as important as working hard. This is especially important during long seasons, when practice, games, school, and life can feel like a lot.

When we watch Olympic athletes, we see strength, speed, and focus. But what we don’t always see is how much care goes into their training. Olympic athletes don’t just train hard; they train smart. They rest, eat well, and listen to their bodies to remain strong, healthy and competitive at the end of a long season.

Young athletes: pre-teens, teens, and young adults are still growing. Their bones, muscles, and brains are developing. That means they need even more care than adult athletes.

Staying Healthy During Long Seasons

Long seasons can lead to sore muscles, stress, and injuries if athletes are not careful. For many sports, the more competitive you are, the longer the season. It can feel like survival of the fittest in the days and weeks after the season ends. The healthiest team often takes home the trophy rather than the most skilled.

When advising young athletes on how to stay healthy and keep improving, consider:

1. Rest is Part of Training

Rest days help the body grow stronger. Without rest, muscles don’t heal, and injuries can happen.

• Aim for 8–10 hours of sleep each night
• Take at least one rest day each week
• Speak up if you feel pain that does not go away

2. Fuel Your Body

Food is fuel. Young athletes need energy to train, learn, and grow.

• Eat regular meals and healthy snacks
• Include fruits, vegetables, protein, and whole grains
• Drink water before, during, and after activity

Learn more about Sports Medicine Nutrition

3. Warm Up and Cool Down

Skipping warm-ups can raise the risk of injury.

• Warm up with light movement before practice
• Stretch and cool down after training
• Focus on good form, not just speed or strength

4. Train More Than One Way

Playing one sport all year can stress the same muscles repeatedly, leading to injury.

• Mix in strength, balance, and flexibility work
• Try different sports or activities when possible
• Follow age-appropriate training plans

Avoiding Injury While Still Improving

Pain is not the same as progress. Training through pain can lead to bigger problems.

• Do not ignore pain, swelling, or limping
• Report early injuries to a coach, parent, or medical provider
• Follow return-to-play plans after injury
• Safely return to full function after injury before learning new skills

Balancing Sports, School, and Life

Being a student-athlete is a big job. School, sports, family, and friends all matter.

Here are some tips for balance:

• Use a planner to track schoolwork and practices
• Set aside time for homework and downtime
• Make time for fun and friends outside of sports
• Remember: mental health is part of total health

Burnout is real, even for kids and teens. Taking breaks helps athletes enjoy sports longer.

Training for the Long Game

Very few athletes become Olympians. But all athletes can train like one by taking care of their bodies and minds. Healthy habits can lead to better performance, fewer injuries, and a lifelong love of movement.

At CHOP’s Sports Medicine & Performance Center, our goal is to help young athletes stay strong, safe, and confident—on the field, in school, and beyond— through comprehensive care from a team of doctors, athletic trainers, physical therapists, mental health professionals, and nutritionists.

Training like an elite athlete doesn’t mean doing more every day. It means doing the right things.