Growth Spurts & Injury Risk

If you’re a parent of a young athlete, you may have noticed that your child suddenly seems more prone to injuries during their growth spurts. One season, they’re moving effortlessly, and the next, they’re dealing with knee pain, sore heels, or muscle strains.

This isn’t just bad luck—puberty and rapid growth put kids at a higher risk for injuries. As their bones grow faster than their muscles and tendons can adapt, they experience temporary imbalances in strength, coordination, and flexibility, making them more vulnerable to pain and overuse injuries.

In this blog, we’ll break down why kids are more prone to injuries during growth spurts, the most common injuries to watch for, and how to help your young athlete stay healthy and strong.

Why Do Growth Spurts Increase Injury Risk?

During puberty, kids experience rapid skeletal growth, but their muscles, tendons, and ligaments lag behind in adapting to these changes. This leads to:

🔹 Decreased Flexibility – Muscles and tendons become temporarily tight as bones grow, leading to stiffness and decreased range of motion.
🔹 Strength Imbalances – Certain muscles become overworked while others weaken, increasing the risk of strains and joint stress.
🔹 Poor Coordination – Rapid growth affects motor control, making kids feel clumsier and more prone to missteps, falls, and awkward landings.
🔹 Increased Joint Stress – Longer bones place more force on joints and growth plates, making them more susceptible to overuse injuries.

These physical changes, combined with intense sports schedules and repetitive movements, set the stage for common puberty-related injuries.

Common Injuries in Growing Athletes

Here are some of the most frequent injuries seen in kids going through growth spurts:

1. Osgood-Schlatter Disease (Knee Pain)

🦵 What it is: Pain and swelling at the front of the knee, just below the kneecap.
📍 Common in: Runners, soccer players, basketball players.
💡 Why it happens: The quadriceps pull on the growth plate of the tibia, leading to irritation and pain.

2. Sever’s Disease (Heel Pain)

👣 What it is: Inflammation of the heel’s growth plate, causing pain during running or jumping.
📍 Common in: Track athletes, basketball players, gymnasts.
💡 Why it happens: The Achilles tendon pulls on the still-developing heel bone, leading to soreness and stiffness.

3. Growth Plate Fractures

⚡ What it is: Micro-fractures in the growth plates (found at the ends of long bones), causing pain and swelling.
📍 Common in: Contact sports (football, basketball), gymnasts.
💡 Why it happens: Growth plates are softer and more vulnerable to stress, especially with impact or twisting motions.

4. Muscle Strains & Tendonitis

🔥 What it is: Overworked muscles and tendons become inflamed and sore.
📍 Common in: Any sport with repetitive movements (tennis, swimming, baseball).
💡 Why it happens: Tight, rapidly growing muscles struggle to keep up with sports demands.

5. Patellar Tendonitis (“Jumper’s Knee”)

🏀 What it is: Pain and inflammation in the tendon connecting the kneecap to the shin.
📍 Common in: Basketball, volleyball, track and field.
💡 Why it happens: Repetitive jumping and landing put stress on the patellar tendon.

How to Reduce Injury Risk in Growing Athletes

While you can’t stop growth spurts, you can help your child navigate them safely. Here’s how:

1. Prioritize Mobility & Flexibility

✔️ Daily stretching for tight areas (quads, hamstrings, calves).
✔️ Foam rolling and mobility drills to prevent stiffness.
✔️ Dynamic warm-ups before practice (leg swings, hip openers).

2. Strengthen Key Muscle Groups

💪 Focus on core stability (planks, dead bugs) to improve movement control.
🏋️ Use strength training exercises (squats, lunges, glute bridges) to strengthen weak areas.
🏃‍♂️ Incorporate single-leg training to improve balance and coordination.

3. Modify Training to Avoid Overuse

🚦 Monitor workload – Limit repetitive impact (running, jumping) to avoid excessive strain.
🗓️ Schedule rest days – Recovery is essential during rapid growth.
⚖️ Cross-train – Encourage variety (swimming, cycling) to reduce repetitive stress.

4. Focus on Proper Mechanics

🎯 Ensure proper form in sports movements (running, jumping, landing).
👟 Wear sport-appropriate shoes with good support.
🩹 Don’t ignore minor aches—small pains can turn into bigger injuries if untreated.

5. Nutrition & Recovery Matter

🥛 Hydration – Dehydration affects muscle function and recovery.
🍽️ Protein & Calcium-Rich Diet – Supports muscle growth and bone strength.
😴 Prioritize Sleep – Growth and recovery happen during deep sleep!

When to See a Physical Therapist

If your child complains of persistent pain, swelling, or limited movement, don’t ignore it. A sports physical therapist can assess movement patterns, provide targeted exercises, and help prevent long-term issues.

Signs your child needs PT:
🔴 Pain lasting more than two weeks
🔴 Difficulty walking, running, or jumping without pain
🔴 Swelling or tenderness near a joint
🔴 Recurrent injuries affecting performance

Final Thoughts: Growing Pains Don’t Have to Mean Injuries

Puberty is a challenging phase for young athletes, but with the right training, mobility work, and recovery strategies, kids can stay strong and injury-free through growth spurts.

If your child is struggling with repeated injuries or pain, a movement assessment can help pinpoint problem areas before they turn into serious issues.

🏃‍♂️ Need help keeping your young athlete pain-free? Contact us today for a personalized injury prevention plan!