EPISODE 70: Why Healthy Athletes Stay on the Field
Dr. Ja'nae Brown, PT, DPT
As a sports physical therapist, I spend a lot of time talking with athletes about getting stronger, faster, and better at their sport. But there is something that has to come before all of that:
You have to be healthy enough to play.
I say it all the time—the best ability is availability.
An athlete can be incredibly talented, but if they are constantly missing practices, sitting out games, or trying to perform through pain, they aren't getting the same opportunities to develop as the athlete who can consistently show up.
Health Is a Performance Advantage
When we talk about athlete wellness, we're not simply talking about being injury-free.We're talking about an athlete being physically and mentally prepared to practice, train, recover, and compete consistently. Think about how athletic development happens. You don't become stronger from one strength session. You don't become a better soccer player from one practice. You don't become a better swimmer from one day in the pool.
Development happens through consistency.
Every healthy week gives an athlete another opportunity to practice their skills, build strength, improve conditioning, gain confidence, and learn their sport. That's why I like to say that health compounds.
If an athlete is constantly sidelined, they're not only missing games. They're missing all of the practices, repetitions, strength sessions, and developmental opportunities that happen in between.
Talent matters. But talent without availability can only take an athlete so far.
One of the Biggest Mistakes I see athletes make is Ignoring Their Body.
Something Dr. Bay and I both commonly see in healthy athletes is that they tend to communicate when something doesn't feel right. They don't wait until a small problem becomes a big problem. Young athletes in particular can be hesitant to speak up. They don't want to lose their starting position. They don't want to disappoint their coach. They don't want to miss a tournament or showcase. Sometimes they simply assume that pain is part of being an athlete.
Parents and coaches can help change that.
If an athlete tells you that something hurts repeatedly, their performance is changing, they're altering the way they run or move, or they're experiencing symptoms that aren't improving, pay attention.
Pain is information.
That doesn't mean every ache requires an MRI or weeks away from sport. It means we should listen to what the body is telling us and address problems early. Often, the best time for us to see an athlete isn't when they can no longer play. It's when they first notice that something isn't right.
More Training Isn't Always Better
Another issue we're seeing in youth sports is simply too much, too soon. An athlete may go from a relatively light summer schedule into school practices, club practices, strength training, private coaching, games, tournaments, and showcases. Each individual activity may seem reasonable. The problem is the total load being placed on the athlete.
The body needs time to adapt to training.
Training is stress. Appropriate stress is how we become stronger and improve. But when the demands placed on the body consistently exceed its ability to recover, that's when we can start seeing problems.
That's why recovery isn't separate from training.
Recovery is training too.
Another topic we find needs consant education is about strength training.
Strength Training Isn't About Getting Bigger
This is one of the biggest misconceptions I still hear, especially with younger athletes and their parents.
Strength training isn't simply about building bigger muscles. For an athlete, strength training is about building a body capable of handling the demands of their sport.
Think about what we ask athletes to do.
They have to accelerate, decelerate, jump, land, cut, change direction, absorb contact, produce force, and repeat those movements when they're tired. Their bodies need to be prepared for those demands.
A properly designed strength program can help an athlete improve their ability to produce and absorb force, develop better movement control, and increase their capacity to tolerate the demands of practices and competition.
Whether you're a dancer, soccer player, volleyball player, swimmer, basketball player, runner, or football player, strength matters. The exercises may look different depending on the athlete and the sport, but the goal is the same:
Prepare the body for what you're asking it to do.
In addition...
We Need to Keep Talking About Early Sport Specialization
Early specialization continues to be a major topic in youth sports, and I don't think enough parents understand the conversation surrounding it. There is tremendous pressure for young athletes to choose one sport early and play it year-round. Parents naturally want to give their children every opportunity to succeed. But more isn't automatically better.
Participating in different sports and activities exposes young athletes to different movements, environments, skills, and physical demands. That variety can contribute to broader athletic development.
When a young athlete repeatedly performs the same movements throughout the year with limited breaks, we're also repeatedly stressing the same tissues.
This doesn't mean every athlete has to play three sports. It does mean that parents and coaches should think about the big picture: workload, recovery, movement variety, age, development, and whether the athlete is still enjoying what they're doing. Our goal shouldn't simply be to create the best 12-year-old athlete. We want to help create healthy athletes who can continue participating, developing, and enjoying their sport for years to come.
And most importantly...
Don't Forget the Basics
There are countless products marketed to athletes for recovery—compression boots, massage guns, cold plunges, supplements, and more. Some recovery tools may have a place, but I always come back to the basics:
Sleep. Nutrition. Hydration. Strength. Recovery. Smart training.
You can't consistently sleep five hours a night and expect a massage gun to fix your recovery. You can't under-fuel your body and expect to perform at your highest level. And you can't dramatically increase your training volume without giving your body time to adapt.
Sometimes the most effective performance strategies aren't the most exciting ones.
They're the habits you repeat every day.
A Message to Parents and Coaches
One of the most important things we can do for young athletes is create an environment where they feel comfortable speaking up.
Ask questions beyond:
"How did you play?"
Try asking:
"How does your body feel?"
"How are you recovering?"
"Are you sleeping?"
"Are you enjoying your sport?"
Pay attention when an athlete's movement, energy, mood, or performance changes. And don't wait until they're completely sidelined before seeking help. Early intervention may allow us to address a small problem before it becomes a much bigger one.
The Goal Is to Stay in the Game
At the end of the day, athletic success isn't only about who trains the hardest.
It's about who can train consistently.
The healthiest athletes give themselves more opportunities to practice, improve, compete, and reach their potential.
So yes, work on speed.
Build strength.
Improve your skills.
Chase your goals.
But don't overlook the foundation that allows you to do all of those things:
Your health.
Because the best ability is still availability :)
Want to Hear More?
In Episode 70 of the PTSP Podcast, Why Healthy Athletes Stay on the Field, Dr. Maile Bay Jacques and I dive deeper into athlete wellness, injury prevention, strength training, recovery, early sport specialization, and the habits we see in athletes who consistently stay healthy.
Watch the full episode & discussion on YouTube or listen to the PTSP Podcast on your favorite podcast platform.
And if you or your athlete has pain that isn't going away, don't wait until it becomes something that keeps you out of the game. Contact Physical Therapy San Pedro to schedule an evaluation with our sports physical therapy team.
If you’re in the San Pedro or Los Angeles area and looking for some help, we are a practice that reflects these values — individualized care, intentional programming, and long-term performance. We’d love to work with you at Physical Therapy San Pedro.
For those outside the area, we also offer telehealth sessions and online programs focused on ankle and knee pain, designed for athletes who want to keep progressing no matter where they’re located.
Stay Connected & Take the Next Step
📅 Book an in-person or virtual session at Physical Therapy San Pedro
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📺 YouTube: Physical Therapy San Pedro
🎙️ Listen on Spotify, Apple Podcasts, Amazon Music, or wherever you get your podcasts.
📞 (424) 536-3023
📍 415 W 6th Street, San Pedro, CA 90731
Stay strong. Stay moving.
❤️ Dr. Brown
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