Youth baseball—and youth sports in general—can be an excellent way for kids to exercise, learn teamwork and have some fun. But whether you are a Major League Baseball star or a Little Leaguer, it is essential to take steps to prevent orthopedic injuries, which can be severe and long-lasting in the most extreme cases.

Parents and coaches should think long and hard about how they can step up to the plate to help their young athletes stay out of the dugout and remain on the field this baseball season and year-round.

As sports medicine specialists and orthopedic surgeons who care for patients of all ages, my colleagues and I deal with a broad range of issues. Among the young baseball players evaluated in our Youth Sports Medicine Program, the most common orthopedic issues are:

• Ankle Sprains: These are especially common injuries for youth baseball players. Ankle sprains are injuries to one or more ligaments (structures that connect one bone to another) of the ankle. They are caused by the twisting or rolling of the ankle.
• "Little Leaguers Elbow/Little Leaguers Shoulder": These are throwing overuse injuries that occur mainly among pitchers. These injuries are caused by the repeated stress on the growth plates of elbows and shoulders from throwing.

It is essential to seek medical attention for young athletes if they experience any of these injuries. Early diagnosis and treatment can help prevent severe or longer-lasting problems.

The overuse injury risk in youth baseball today is relatively high. Pitchers are particularly vulnerable because they throw the ball repeatedly at a high velocity, which places intense stress on young arms and shoulders that are still growing.

Unfortunately, overuse injuries in young athletes are rising in the U.S. These injuries can sometimes require surgery and sideline young athletes.

However, there are many things young athletes, parents and coaches can do to reduce the risk of overuse and other orthopedic injuries in youth baseball. These include:

• Warming up properly. Before every game and practice, warm up your muscles for a few minutes. This will help prevent strains and tears.
• Limiting the number of pitches thrown. Youth sports and health experts recommend the maximum number of pitches a youth player should throw based on factors such as age and days of rest between games.
• Taking breaks from pitching. Pitchers should take at least one day off from pitching each week and three to four months off completely each year.
• Total body strength-training. Young baseball players should do exercises to strengthen not only their arms and shoulders, but also their hips and core muscles. A solid strengthening program is important and should have a total body focus.
• Stretching. Stretching helps keep the muscles loose and flexible. Players should stretch their arms and shoulders before and after throwing. This will help prevent muscle pulls and other injuries.
• Using proper mechanics. All youth baseball players should use appropriate mechanics when throwing the ball. This will help reduce the stress on their arms and shoulders.
• Listening to the body. If young athletes feel pain, they should stop what they’re doing and rest. Depending on the type of injury causing the pain, “pushing through” can sometimes make the injury worse.
• Wearing the proper equipment. Make sure your athlete has the appropriate and correct-fitting shoes, batting helmet and other equipment.
• Playing it safe. Young athletes should be taught to be aware of their surroundings to avoid collisions with other players or accidentally hitting another player with a bat.

Help your young athletes enjoy a fun and injury-free season by teaching them how to care for their bodies and play safely. Following these tips can help significantly reduce the risk of young baseball players developing overuse or other orthopedic injuries.

If you’re concerned about such injuries, talk to a knowledgeable physician trained in youth sports medicine. They can help you assess damage and recommend treatment options.

Read: Running Your Way to Better Bone and Brain Health