Winter sport is a great way for young people to stay active, build confidence and connect with friends. But the start of the season is also when injuries are most common, often because people go too hard too soon. Whether a young person is new to sport, playing socially, or in a competitive team, the goal is the same – help them enjoy sport and stay involved all season.
5 things to keep top of mind:
1. Build up gradually
Young bodies need time to get ready for sport.
- Start slower than you think.
- Build fitness and skills over several weeks.
- Avoid jumping straight into intense training or games.
This gives the body time to adapt and reduces the risk of injury.
2. Focus on the whole experience – not just performance
Sport should work for every young person, not just those in top teams.
- Value effort, learning and enjoyment.
- Make sure everyone gets a chance to take part.
- Avoid pressure to “push through” or prove themselves early.
A quality experience helps young people stay in sport longer.
3. Encourage breaks when needed
It’s normal for young people to feel tired or sore, especially early in the season.
- Encourage them to speak up if something doesn’t feel right.
- Don’t ignore niggles or push through pain.
- Rest and recovery are part of being active.
Backing off early can help prevent injuries later.
4. Support good habits off the field
What young people do outside of sport matters just as much.
- Get enough sleep.
- Eat well and stay hydrated.
- Balance sport with school, friends and whānau.
These habits help young people stay well and enjoy their sport.
5. Take head knocks seriously
Everyone has a role in keeping young people safe.
- If there’s a knock to the head, remove them from play.
- Don’t guess – get it checked.
- Create an environment where it’s ok to speak up.
Early action helps recovery and protects long-term wellbeing.
Find simple ways to help young people stay active and reduce injury risk this winter.
Explore ACC’s practical tips and resources at:
acc.co.nz/preventing-injury/have-a-hmmm
