Screen Time and Young Athletes: How Devices Affect Performance and Injury Risk

In today’s world, it’s nearly impossible for young athletes to avoid screens. Phones, tablets, computers, and gaming consoles are part of everyday life. While technology can be useful for school, communication, and even sports training, excessive screen time may negatively affect sleep, recovery, performance, and potentially injury risk.

How Screens Affect Sleep and Recovery

Research shows that high screen use, especially in the evening, can interfere with sleep quality. Poor sleep isn’t just about feeling tired: it reduces recovery, slows tissue repair, and impairs focus, coordination, and reaction time, all of which are critical for athletes.

A 2024 study found that young athletes with higher daily screen time had worse sleep, which can directly affect both performance and injury risk.

Screen Time and Injury Risk

While research directly linking screen time to sports injuries is still emerging, several studies suggest that excessive screen time in adolescents is associated with a higher risk of injury. One study found that adolescents with very high daily screen use were more than four times as likely to experience injuries in general compared to those with more moderate screen habits. While this wasn’t specific to sports injuries, it highlights a potential concern regarding excessive screen use and overall injury risk.

For athletes, these factors matter. Reduced sleep, decreased physical activity, and impaired focus can affect movement quality, decision-making, reaction time, and recovery from training. These are all factors that may influence injury risk and performance on the field.

Screens, Fitness, and Focus

High screen use can also reduce overall physical activity and impact fitness measures like endurance, strength, and agility. Mental well-being is another factor: social media and smartphone use can increase stress and reduce focus, which may influence how athletes perform in practice and competition.

Practical Tips for Athletes, Parents, and Coaches

1. Limit screens before bedtime. Aim to stop phone, tablet, or computer use at least 1 hour before sleep.
2. Balance screen time with physical activity. Encourage athletes to stay active, even on rest days.
3. Prioritize sleep. Teens need 8–10 hours of sleep each night, while adults need 7–9 hours.
4. Encourage device-free recovery routines. Stretching, reading, mindfulness, journaling, or spending time with family and friends can be great alternatives.

The Bottom Line

Rather than focusing on eliminating screens altogether, the goal should be helping young athletes develop healthy habits. Consistent sleep schedules, regular physical activity, and appropriate limits on recreational screen time can go a long way toward supporting both performance and long-term health.

References

1. Chau, K., Perrin, P., & Chau, N. (2024). Associations between excessive screen time and school and out-of-school injuries among adolescents: A population-based study. Psychiatry Research, 331, 115679.
2. Patel, A. R., Hsu, A., Perez, I. A., Wren, T. A. L., & Edison, B. R. (2020). Assessing the effects of sleep on neurocognitive performance and injury rate in adolescent athletes using actigraphy. Journal of Child Neurology, 28(4), 498–506
3. Gao, B., Dwivedi, S., Milewski, M. D., & Cruz, A. I. Jr. (2019). Chronic lack of sleep is associated with increased sports injury in adolescents: A systematic review and meta-analysis. Orthopaedic Journal of Sports Medicine, 7(3 Suppl).

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