Story By Athlete - Neva Jansen
Preventing injury is something every young athlete should think about, especially when balancing regular training, competitions, school, and a body that is still growing. With all these demands, injury risk is always present. However, learning how to reduce that risk and knowing what to do when injured can make a huge difference to both recovery and long-term performance.
Preventing Injury Through Awareness and Preparation
One of the most effective ways to prevent injury is to understand how your body moves. As part of the England Athletics Youth Talent Programme, I recently attended a session on injuries and prevention. We learned about Functional Movement Screening (FMS).
FMS is an assessment tool used to evaluate fundamental movement patterns in athletes. It helps identify weaknesses, imbalances, or limitations that could increase the risk of injury. The screening includes seven movements: deep squat, hurdle step, in-line lunge, shoulder mobility, active straight leg raise, trunk stability push-up, and rotary stability.
You score each movement from zero to three. A score of zero indicates pain is present, while a score of three indicates the athlete completes the movement correctly without compensation. These scores help highlight which areas need attention. A total score of 21 is possible, and a score of 14 or below indicates a higher risk of injury. This information allows athletes and coaches to create targeted strength and mobility plans, making preventing injury more proactive rather than reactive.
Preventing Injury With the Right Support
Preventing injury is not just about assessments. It also relies on communication and support. Working closely with coaches allows training to be adapted when something does not feel right. Strength and conditioning work, proper warm-ups, and recovery routines all play a role in keeping athletes healthy.
Taking responsibility for your body is key. By understanding your strengths and weaknesses, you can reduce the chance of setbacks and improve overall athletic performance.
What to Do When Injured
Even with the best prevention strategies, injuries can still happen. Knowing what to do when injured is just as important as preventing injury. For many minor injuries, the first step is using RICE, which stands for rest, ice, compression, and elevation. These steps help manage swelling and pain while allowing you to assess whether further treatment is needed.
If an injury persists or feels more serious, seeking advice from a physiotherapist is essential. A physio can diagnose the issue, guide recovery, and provide strengthening exercises to reduce the risk of re-injury. Every injury is different, which means every recovery journey will look slightly different, too.
Final Thoughts
Preventing injury starts with awareness, preparation, and communication. Tools like FMS give athletes a clearer understanding of their bodies, while knowing how to respond when injured supports a safe return to training. By taking responsibility early, young athletes can protect their health and continue progressing with confidence.
