Understanding Growth-Related Injuries in Youth Athletes →
During adolescence—particularly between the ages of 10 and 15—young athletes undergo rapid physical development. While this is an exciting phase of growth and potential, it is also a period where the body is especially vulnerable to injury. Many of the most common complaints during this stage are not random or incidental; they are a direct result of the body’s natural but uneven growth patterns.
The Root Cause: Growth Happens Bottom-Up
One of the key factors behind growth-related injuries is the mismatch between bone growth and the development of muscles and tendons. Bones lengthen quickly, while tendons, ligaments, and muscles adapt more slowly. This creates increased tension across joints and growth plates—especially in high-impact sports environments.
Notably, the effects of this imbalance often appear from the ground up: starting at the feet, then moving into the shins, hips, and lower back.
Common Growth-Related Injuries in This Age Group
Sever’s Disease
An overuse injury at the heel, caused by inflammation of the growth plate in the calcaneus (heel bone). It’s common in running and jumping sports.Shin Splints (Medial Tibial Stress Syndrome)
Pain along the tibia (shin bone), typically due to repetitive impact stress and poor muscular control in the lower limbs.Hip and Lower Back Pain
Often a result of muscular imbalances, stiffness, or poor core control during rapid growth, especially in athletes with underdeveloped trunk and hip strength.Stress Fractures
Small cracks in bones, often in the shins, hips, or spine, resulting from repetitive loading without adequate strength, mobility, or recovery.
The Role of Strength Training
A common misconception is that strength training is inappropriate or unsafe for young athletes. In fact, evidence strongly supports the role of structured, supervised strength training in reducing injury risk and enhancing athletic performance during growth phases.
Key benefits include:
Increased tendon and muscle strength, which helps support rapidly lengthening bones
Improved neuromuscular control, reducing inefficient or risky movement patterns
Greater joint stability, especially around the hips, knees, and spine
Balanced muscular development, which offsets the uneven forces created during growth
What Effective Youth Strength Training Looks Like
It’s important to clarify that strength training for youth does not mean lifting heavy weights or pushing physical limits. Instead, it focuses on:
Movement challenges that re-enforce control and coordination
Progressive development of strength, balance, and movement quality
Movement quality over load, form, technique, and stability are the priorities
Age-appropriate programming, supervised by qualified coaches in the right environment
Growth-related injuries are common, but they’re not inevitable. With the right strength and conditioning support, young athletes can build resilience, reduce their risk of injury, and develop the foundational movement skills they need for long-term success in sport and physical activity.
Early investment in strength training isn’t just about performance—it’s about protection.
