Football can be a physically demanding sport, and while a lot of attention is given to concussions and limb injuries, torso or trunk injuries in youth football can also have serious consequences and put you on the sidelines for weeks or more. These injuries typically involve the chest, back, and abdomen, and can include rib fractures, muscle strains, and more. Youth football players, due to their developing bodies, are particularly vulnerable. They are also still learning the intricacies and technique within the game, including tackling, blocking, route running and more. Understanding the types of torso injuries, their causes, and effective prevention methods is key to keeping young athletes safe.
3 common types of torso/trunk injuries in youth football:
- Abdominal Muscle Strains: Overstretching or sudden, forceful movements during play can lead to abdominal muscle injuries. These strains can hinder a player’s ability to run, twist, or move efficiently, leading to extended recovery times.
- Back Strains and Sprains: Football players, particularly those engaged in blocking and tackling, are prone to back injuries. Poor posture, incorrect lifting techniques, and repetitive stress on the back muscles can result in strains or more chronic issues over time.
- Rib Contusions and Fractures: These injuries often occur when players take direct blows to the chest, either from tackles or falls. Rib injuries can range from bruising to more serious fractures, which may impact breathing and overall physical performance.
Risk Factors for torso/trunk injuries in youth football
Several factors increase the risk of trunk injuries in youth football, including improper technique, inadequate core strength, poorly fitted protective gear, and the inexperience of young athletes. Players who lack fundamental training in tackling and body positioning may inadvertently put themselves or others in dangerous situations. Furthermore, weak core muscles can fail to adequately support the spine and ribs during high-impact movements, increasing the likelihood of injury.
Another critical factor is equipment. If a player’s shoulder pads, chest protector, or rib guard are ill-fitting or low quality, the torso remains under-protected during play. Lastly, younger players are still developing their coordination and strength, making them more susceptible to mistakes that lead to injury.
6 strategies to avoid torso/trunk injuries in youth football
- Proper Technique Training: One of the most effective ways to prevent torso injuries is through teaching proper techniques for tackling, blocking, and general body movement. Coaches should prioritize this from the beginning of a player’s training, emphasizing how to avoid leading with the head in tackles and maintaining correct posture during contact. I would advise that at a young age, at least half of their practice time is spent on proper form/technique in all of the skills for tackle football.
- Core Strengthening: A strong core—comprising the muscles of the abdomen, lower back, and sides—can help protect the torso during physical contact. Implementing strength and conditioning programs that focus on these areas will make players more resilient to hits and falls. Here are some basic core activities to start to build a good “core” and help with injury prevention:
- Plank: Prop yourself up on your forearms and toes with your belly button drawn up and glutes squeezed tight. Don’t let your back/tummy sag towards the floor. Hold for 30-60” and do 2-3 sets
- Side Plank: Prop yourself on your side on one forearm and either your bent knees (easier) or toes (harder). Keep your hips off the floor and tighten both your glutes and abdominal muscles. Hold again for 30-60” and perform 2-3 sets.
- Superman: While lying on your stomach, tighten it up and lift both arms and leg slightly off the floor (like superman flying). Hold for 5-10” and perform 5-10 repetitions.
- Bridge: While on your back with your knees bent and feet about 8-10” from your rear. Lift your butt off the floor while keeping your tummy muscles tight. Perform 10-20 repetitions, 2-3 sets.
*None of these activities should be painful, just fatiguing.
- General Mobility: The ability for the body to move and bend while performing football related movements and/or while being hit is vital. If our bodies can bend alongside having good strength, this would be the best way to prevent injuries in the future.
Making sure your team and your coach have a great warm up for the team that focuses on form, consistency and thought into moving in all directions prior to practice is vital.
Build these habits early and often as our team spends at least 10-15’ prior to practice and games to help improve and maintain these areas.
Feel free to reach out to your favorite physical therapist to help build a good warm up routine for your team.
- Well-Fitted Protective Gear: Ensuring that every player is equipped with properly fitted shoulder pads, rib protectors, and other necessary gear is crucial. Even the best equipment is ineffective if it doesn’t fit properly, so regular equipment checks should be part of team routines. I would advise coaches to make sure their players pads fit well and are snug each week, not just during the beginning of the season.
- Limiting Contact During Practice: Many injuries happen in practice. Coaches can mitigate risks by limiting full-contact drills and focusing on skill development. This not only reduces the chance of injury but also helps players master safe techniques before engaging in full-contact games. This is vital at every level, but even more so at the younger age, when they are still learning the game.
- Injury Awareness: Educating players about injury risks, symptoms, and the importance of reporting injuries early is essential. Players should know how to identify serious injuries and seek appropriate medical attention to prevent complications.
Torso and trunk injuries in youth football are serious but preventable. By emphasizing proper training, strengthening key muscle groups, working on mobility, ensuring well-fitted protective gear, and adopting safer practice habits, coaches, parents, and players can reduce the risk of these injuries. A proactive approach to player safety helps create a healthier, more enjoyable experience for young athletes.
Additional Resources
PT for Youth Athletics
If you have concerns about your child’s athletic performance or injury risk, don’t hesitate to reach out to us at Therapeutic Associates Physical Therapy. Our team of experienced professionals is here to help keep your young athlete healthy, active, and injury-free.
