Preventing Overuse Injuries in Multi-Sport Athletes
Why Rest and Recovery Matter as Much as Training
As Dr. William Sterett, a board-certified orthopedic surgeon and sports medicine specialist at Vail-Summit Orthopaedics & Neurosurgery in the active mountain towns of Frisco and Vail, Colorado, I often see young athletes who push themselves to the limit. Playing multiple sports is a great way to build diverse skills and keep kids engaged, but without the right balance, it can also lead to overuse injuries.
When athletes juggle back-to-back seasons, soccer in the fall, basketball in the winter, lacrosse or baseball in the spring, their bodies rarely get the downtime they need. Add in school, travel, and strength training, and the risk of fatigue, burnout, and chronic injury rises significantly.
What Are Overuse Injuries?
Unlike acute injuries, which happen suddenly (like a torn ACL or a shoulder dislocation), overuse injuries develop gradually. They occur when muscles, joints, or tendons are repeatedly stressed without enough time to recover.
Common examples include:
Stress fractures
Tendinitis in the knees or shoulders
Shin splints
Growth plate injuries in younger athletes
The signs are subtle at first, nagging soreness, swelling, or stiffness, but can progress into more serious issues if ignored.
Why Cross-Training Helps
Cross-training is one of the best ways to protect multi-sport athletes. By engaging different muscle groups, athletes avoid repetitive stress on the same joints and tissues. For example, swimming or cycling during the off-season can help condition the body while reducing impact on the knees and ankles.
“Building strength in a variety of ways helps stabilize joints and reduces the risk of overload,” I often tell athletes and their families. “The more balanced your training, the more durable your body becomes.”
The Role of Rest and Recovery
Rest is just as important as practice. Athletes need at least one to two days off per week and should aim for a true off-season from high-impact sports every year. Sleep, nutrition, and stretching routines all play key roles in keeping the body resilient.
Ignoring recovery can lead to nagging injuries that cut seasons short, or worse, injuries that derail long-term athletic goals.
Playing the Long Game
For multi-sport athletes, the goal isn’t just making it through this season, it’s building a foundation for years of healthy activity. Parents and coaches can help by watching for early signs of overuse, encouraging variety in training, and supporting downtime when the body needs it.
At Dr. Sterett’s practice, he specializes in helping athletes of all ages and skill levels stay in the game while avoiding preventable injuries. If you or your child is struggling with recurring pain or want to create a personalized prevention plan, request a consultation.
Staying active shouldn’t mean getting sidelined. With the right balance of training, rest, and recovery, athletes can thrive in every season.
