The Safe Student Athlete: How to Prevent Injuries This School Year

Back-to-school season isn’t just about textbooks, backpacks, and fresh school supplies…it's also the start of the sports season for thousands of student athletes. Whether your child plays soccer, hockey, basketball, football, rugby, or runs track, sports are a powerful way to build confidence, teamwork, and discipline. But with the excitement of competition comes the reality of injury risk.

At Westside Chiropractic, we believe every young athlete deserves to perform at their best, while staying healthy and injury-free. That’s why we’ve put together a guide for parents to help protect their children this 2025-2026 school year.

Why Injury Prevention Matters for Young Athletes

Student athletes are still growing. Their bones, joints, and muscles are developing, which makes them both strong and vulnerable. Overuse injuries, sprains, and strains are common in youth sports, but most can be prevented with proper preparation and care. A study in Canada found that for Alberta high school students who play recreational sports, 45.1 injuries per 100 students per year were reported and 29.1 of 100 of those students required medical attention. 

At Westside, we often see kids with repetitive strain injuries, poor postures, or muscle imbalances that could have been avoided with the right warm-ups, proper form, and regular check-ins.

Warm-Up Routines: The First Line of Defense

Jumping straight into activity without preparing the body is like starting a car in -30°C weather without letting it warm up. A proper warm-up:

• Increases blood flow to muscles

• Prepares joints for movement

• Improves flexibility and reaction time

Example warm-up for student athletes:

• 5 minutes of light jogging or skipping

• Dynamic stretches (leg swings, walking lunges, arm circles)

• Sport-specific drills at 50-70% intensity

We recommend making warm-ups a non-negotiable before every practice or game. This small step can make a huge difference in injury prevention.

The Importance of Proper Form

Poor technique is one of the biggest contributors to sports injuries in youth. Whether it’s an awkward batting stance, running with poor posture, or lifting weights incorrectly, bad form puts unnecessary strain on the body.

Coaches play a massive role in teaching proper mechanics, but as parents, you can help by:

• Watching for signs of fatigue (form usually breaks down when tired)

• Encouraging breaks to avoid overuse injuries

• Scheduling periodic chiropractic assessments to ensure alignment supports healthy movement

Over at Westside Chiropractic, we evaluate posture, joint alignment, and movement patterns to identify small imbalances before they become big problems.

Recovery Tips for Growing Bodies

Young athletes often want to “push through the pain”, but rest and recovery are essential for long-term health and performance.

Health recovery habits include:

• Stretching after activity to maintain flexibility

• Ice therapy for sore or inflamed areas

• Proper sleep (8-10 hours for growing teens)

• Balanced nutrition with enough protein, calcium, and hydration

We also encourage active recovery, such as swimming, cycling, or walking on off-days to keep the body moving without high-impact stress.

How Chiropractic Care Helps Prevent Sports Injuries

Chiropractic adjustments are not just for people with back pain, they’re an effective tool for injury prevention in young athletes. 

Here’s how chiropractic care supports athletic health:

• Keeps the spine and joints aligned for better movement efficiency 

• Improves ROM to reduce strain on muscles and ligaments

• Balances muscle function to prevent overcompensation injuries

• Enhances nervous system function, which helps reaction time and coordination 

At Westside Chiropractic, we also give customized exercise recommendations to strengthen weak areas and protect vulnerable joints. 

Research on young athletes has shown that chiropractic care may reduce overall injury rates by correcting movement imbalances before they lead to strains or sprains. For example, studies in football and soccer athletes demonstrate fewer lower-limb injuries when chiropractic adjustments are part of the care plan. Adjustments may also improve flexibility, coordination, and even reaction time (skills that directly translate into safer performance on the field or court).

Beyond prevention, chiropractic care plays a key role in recovery. By reducing inflammation, improving circulation, and restoring proper joint mechanics, adjustments may help athletes return to play faster after minor injuries. This not only minimizes time away from their sport but also decreases the risk of long-term issues from overcompensation or improper healing.

Chiropractic also provides a natural alternative to relying on pain medication, allowing student athletes to manage discomfort and heal without unnecessary side effects. For contact sports in particular, ensuring healthy neck and spinal alignment may also help manage concussion risks and recovery by supporting proper nervous system function.

Partnering with Parents for Athletic Success

We know your child’s health is your top priority. Our team at Westside Chiropractic works closely with parents and athletes to create a full-circle plan for performance and injury prevention. Whether it’s a quick posture check before hockey season or ongoing care during a busy sports schedule, we’re here to keep your student athlete safe and thriving. 

Overall, a safe, strong, and healthy school year starts with preparation. By incorporating warm-up, proper form, recovery routines, and chiropractic care into your child’s sports schedule, you’re giving them the best chance to succeed both on the field and in the classroom. 

Westside Chiropractic is located in Calgary, Alberta and we are here for your family’s health. If your child is starting sports this fall, book an appointment today for back-to-school athletic checkups.