Adolescence is one of the most exciting—and most vulnerable—times in an athlete’s development. As kids grow rapidly, they gain speed, strength, and coordination. But they also become more susceptible to overuse injuries, particularly in high-impact and year-round sports.
At Princeton Sports and Family Medicine, P.C. in Lawrenceville, New Jersey, we frequently see adolescent athletes sidelined by preventable conditions like Osgood-Schlatter disease, Sever’s apophysitis, and stress injuries that stem from poor load management during periods of rapid growth.
This blog is designed to help parents and coaches recognize the signs, adjust training plans, and keep young athletes healthy as their bodies change.
Why Growth Spurts Pose a Risk
During puberty, the bones often grow faster than the muscles and tendons can adapt. This creates increased tension across growth plates and apophyses—areas of the skeleton that haven’t fully hardened yet. Combine that with high training volumes or sports specialization, and the risk of injury skyrockets.
Common adolescent overuse injuries include:
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Osgood-Schlatter disease (knee pain at the tibial tubercle)
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Sever’s disease (heel pain from Achilles tension on the growth plate)
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Patellar tendinitis (jumper’s knee)
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Sinding-Larsen-Johansson syndrome (pain at the bottom of the kneecap)
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Stress reactions or stress fractures, especially in the shin, foot, and hip
Recognizing the Warning Signs
It’s common for athletes and parents to think, “It’s just growing pains.” But persistent or increasing pain with activity is a red flag.
Watch for:
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Limping during or after activity
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Swelling around the knee or heel
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Difficulty climbing stairs or jumping
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Pain with sprinting or cutting
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Repeated requests to skip practice or take breaks
Pain that lasts more than a few days, interferes with mechanics, or worsens with continued play should be evaluated.
Adapting Training During Growth Spurts
1. Prioritize Movement Quality Over Volume
Cut back on intense repetitions (sprints, jumps, throws) and place more focus on mobility, balance, and coordination drills—especially during peak growth windows.
2. Modify Load, Don’t Eliminate Movement
Injured athletes don’t need full rest unless advised. Use cross-training (like swimming, cycling, or AlterG treadmill sessions) to maintain fitness without stressing the painful area.
3. Emphasize Strength and Mobility
A consistent strength and neuromuscular training program can offset imbalances and improve joint control. Focus on the hips, glutes, core, and lower leg muscles.
4. Adjust Equipment as Needed
Shoes with good support, orthotics for foot mechanics, and braces or sleeves (when appropriate) can help reduce stress on vulnerable areas.
5. Enforce Recovery and Rest Days
Young athletes need 1–2 full days off per week and regular deload periods. Sleep, hydration, and proper nutrition also play a major role in recovery.
What Parents and Coaches Can Do
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Be proactive: Watch for signs of overload and encourage open communication about pain or discomfort.
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Work with your medical team: Partner with sports medicine professionals for guidance on safe return-to-play timelines.
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Don’t push through pain: The “no pain, no gain” mindset doesn’t apply during growth. Smart training is better than hard training.
Build Durability for the Long Term
Injury during puberty can not only sideline an athlete temporarily—it can also alter their mechanics, limit participation, and affect long-term development. But with the right guidance, adolescent athletes can grow, train, and compete safely.
At Princeton Sports and Family Medicine, P.C., we specialize in evaluating and treating growing athletes. Whether your child is dealing with knee or heel pain, or you want help designing an age-appropriate training plan, our team is here to support their healthy athletic journey.
Contact Princeton Sports and Family Medicine, P.C. at our Lawrenceville office. Book an appointment online or call us directly to schedule your visit today.
