Preventing Sports Injuries in Teens: Tips for Young Athletes and Parents

At Spectrum Health Co, we work with many young athletes who are passionate about their sport—and just as many parents who want to support their kids in staying strong, healthy, and injury-free. 

Teenagers are in a unique stage of development. They’re growing fast, building strength and coordination, and often juggling multiple sports, training sessions, and competitions. Without the right support, this can lead to teen injuries, burnout, or long-term issues that affect their performance and wellbeing. 

Here’s what we want parents, coaches, and teens to know about managing this phase well. 

⚠️ Why Are Teens More Prone to Injury? 

During adolescence, the body goes through rapid changes—bones grow quickly, while muscles, tendons, and coordination can take a little longer to catch up. This mismatch creates a higher risk for soft tissue injuries, joint stress, and growing pains. 

Common injuries we see in young athletes include: 

• Osgood-Schlatter disease (knee pain) 

• Sever’s disease (heel pain) 

• Tendon overload injuries 

• Muscle strains and ligament sprains 

These often happen when load is not managed properly—whether from doing too much, too soon, or not enough recovery between sessions. 

📊 Key Tips for Parents & Young Athletes 

To reduce the risk of injury and support long-term performance, here’s what we recommend: 

1. ✅ Understand Load Management 

• Gradually increase the intensity and volume of training (aka progressive overload) 

• Don’t spike workloads suddenly—this is a key driver of injury 

• Keep track of how much sport, training, and competition is happening each week 

2. 🏃 Balance Multiple Sports 

• Playing more than one sport is great for skill development—but overdoing it can be risky 

• Ensure at least one rest day per week 

• Communicate with coaches about overlapping training schedules 

3. 📆 Schedule Recovery Time 

• Prioritise sleep, nutrition, and rest days 

• Recovery is just as important as training for performance and growth 

• Watch for signs of fatigue or emotional burnout, not just physical soreness 

4. 📏 Support Growth-Related Changes 

• Be aware of periods of rapid growth—these often coincide with flare-ups in growing pains 

• Stretching, mobility work, and load adjustment can help manage these episodes 

• Don’t push through pain—especially if it’s persistent or affecting movement quality 

5. 🧠 Promote Body Awareness and Communication 

• Encourage teens to speak up about pain, fatigue, or discomfort 

• Pain isn’t always a sign of injury—but it’s a signal worth listening to 

• Create a supportive environment where athletes feel safe to rest or modify when needed 

🧰 How We Help at Spectrum Health Co 

Our team of chiropractors and exercise physiologists work together to provide: 

• Thorough musculoskeletal assessments 

• Individualised treatment and rehab plans 

• Education for families about load, recovery, and performance 

• Hands-on care, movement coaching, and sport-specific exercises 

We focus on how the whole body moves, not just the site of pain—so young athletes can perform at their best while staying safe and strong through all stages of development. 

📣 Come in for an Assessment and Treatment Plan 

If your teen is struggling with pain, recovering from an injury, or wants to stay ahead of the game, our team is here to help.