With the FIFA World Cup fever in the air, kids across Canada are glued to the action, studying the footwork, the speed, the celebrations, and maybe even imagining themselves on that field of play. It’s a perfect moment for parents to point out what young players don’t see: the preparation, discipline, and injury prevention habits that keep professional athletes healthy.

One of the biggest factors in youth soccer injuries is growth spurts. Girls tend to hit them earlier than boys, which means they also reach their peak injury ages sooner. And those rapid changes in height matter. A 2020 review in the Orthopaedic Journal of Sports Medicine found that the highest rates of lower extremity soccer injuries occur immediately after major growth spurts. “When bones lengthen faster than muscles and tendons can adapt, kids become more vulnerable to sprains, strains, and knee injuries.”

Sports medicine data shows clear patterns. Peak ankle injuries tend to occur around ages 13-15 in girls and 15-17 in boys, while peak knee injuries cluster around 14 in girls and 16 in boys. Girls also experience higher rates of ACL injuries, often associated with differences in hip strength, landing mechanics, and neuromuscular control. Boys, on the other hand, are more prone to muscle tendon overuse injuries, especially when training loads climb too quickly.

Dr. Alessandro Francella, a sport and exercise medicine physician at Toronto’s Cleveland Clinic Canada and part of the medical teams for Toronto FC and the Canadian Men’s National Soccer Team, says this is exactly why preparation matters. “Watching professional soccer is really watching the results of the hard work put in behind the scenes,” he explains. “The ease with which they run, pass, and shoot is due to the hours and years of preparation, practice, and daily habits, diet, exercise, and sleep. The discipline required to reach the professional ranks is a lesson all kids can learn and apply not only to sport but to all aspects of their lives.”

When asked what kids can do to avoid injuries, Dr. Francella points to the routines he sees every day at the national level: long warm ups, dynamic movement prep, and careful progression into high intensity work. These aren’t optional, they’re essential. “Many injuries are a result of overuse,” he says. “If pain starts to persist during or the day after activity, it’s your body’s way of signalling that it may be time for rest.”

He emphasizes that overuse injuries drop dramatically when kids play multiple sports, not just soccer year round. Current recommendations from pediatric and sports medicine organizations include 1-2 rest days per week, playing on only one team per season, 2-4 months off per year from any single sport, and keeping weekly training hours no higher than a child’s age.

FIFA has invested heavily in injury prevention research, and one of the most effective tools to come out of that work is the FIFA 11+ program. There’s a kids’ version for ages 13 and under and a youth/adult version for players 14 and up. Studies show it can cut injuries by almost 50 per cent. It’s simple, quick, and easy for parents or coaches to run before practices and games. Parents can find the full warm up program through FIFA’s official injury prevention resources.

And for everyone, the message is the same: the pros stay safe because of what they do before the whistle blows.

Tips from the pros

• Warm up like a pro. A few minutes of moving, stretching, and balancing helps you play better and stay safe.
• Move smoothly. Watch how the players land softly and change direction without wobbling. Helps to protect your knees and ankles.
• Check the field. Pros play on a perfect field, but your field might have bumps or holes. Take a quick look before you start running at full speed.
• Drink and rest. Even the best players take breaks and drink water.
• Wear the right gear. Shin guards that fit and cleats that grip the ground help you stay steady and avoid injuries.
• Play fair. No heading for U11 and younger. Parachute Canada notes that most head injuries in kids come from accidental player to player contact, not the ball. Play safe.