I will be the first to commend any child who chooses to be active—engaging in sports and physical activity—rather than spending excessive hours on phones, in front of the television, or playing video games. However, in today’s youth sports culture, it has become increasingly uncommon for athletes to participate on only one team. Many young athletes now play the same sport, often in the same position, across multiple teams—school, club, prep, travel, and more—driven largely by the fear of missing out.
The result? Very little, if any, true rest and recovery. This constant demand on growing bodies is taking a serious toll, leading to an alarming rise in overuse injuries with long-term consequences.
When we think of sports injuries in youth athletes, we often picture a dramatic fall or a hard collision on the field. But many of the most serious—and most preventable—injuries happen slowly and silently over time. For young athletes in high-repetition sports like baseball, football, and volleyball, overuse injuries from throwing, spiking, or hitting are becoming all too common.
And the consequences can be serious—sometimes even requiring surgery before an athlete turns 18.
Who is at Risk?
The most at-risk athletes are those involved in:
- Baseball – especially pitchers who are throwing hundreds of high-velocity pitches per week.
- Football – particularly quarterbacks, whose throwing motions mirror those of baseball players but often come with additional contact and stress.
- Volleyball – especially hitters and servers who repetitively spike the ball overhead with force and intensity.
What these athletes have in common is high-volume, high-velocity overhead movements that place significant stress on the shoulder and elbow joints.
What’s the Problem?
Young athletes are still growing. Their bones are softer, their growth plates are open, and their muscles are developing. Unlike adults, their bodies can’t handle the same workload—or recover from it the same way.
But club schedules, school teams, private training, and year-round competition have created a culture where rest and recovery take a backseat to performance and exposure.
What’s the result?
- Shoulder impingement
- Labral tears
- Rotator cuff strains
- Little League elbow
- UCL (Tommy John) injuries
- Growth plate damage
Some of these injuries can be managed conservatively, but many eventually require surgical intervention—sometimes resulting in months of rehabilitation, emotional and mental strain, lost scholarship opportunities, or even the end of a promising athletic path.
What can be done?
The good news? Overuse injuries are largely preventable with smart training and awareness.
Here’s what athletes, parents, and coaches can do:
- Prioritize Rest & Recovery
- Take at least 1-2 days off per week from overhead activity.
- Schedule full off-seasons for recovery and cross-training.
- Limit Throw Counts
- Follow pitch count guidelines (for baseball).
- Avoid year-round play, even if it’s tempting.
- Build Strength & Stability
- Focus on shoulder, scapular, and core stability.
- Work with a qualified athletic therapist or strength coach to prevent breakdown in movement patterns.
- Don’t Specialize Too Early
- Playing multiple sports helps develop balanced movement skills and prevents burnout.
- Seek Help Early
- Don’t ignore pain. If your athlete complains of shoulder or elbow discomfort, get it assessed right away. Delaying treatment can turn a minor issue into a major one.
As athletic therapists, one of our roles is to help athletes stay in the game safely, and that means educating families about the real risks of overuse. If we can shift the focus from “more is better” to “smart is stronger,” we can help young athletes thrive not just this season—but for many seasons to come.
Need help managing your athlete’s throwing workload or recovering from an overuse injury? Reach out HERE for a personalized assessment and rehab plan. Let’s protect their potential.