Everyone loves seeing their kids working hard for the sport they love… but the reality is oftentimes, young athletes are playing through pain that shouldn’t be ignored.
Here are the top 5 injuries I see in young athletes, plus simple strategies to help protect their bodies long term:
- Knee Pain (Patellofemoral Pain & Tendonitis)
The issue: Achy, sore knees during or after practice, especially with running and jumping.
Why it happens: Weak glutes, tight hips, poor landing mechanics, and repetitive stress.
Prevention:
- Teach safe landing form
- Strengthen glutes and core
- Add hip and quad mobility to warmups
- Ankle Sprains
The issue: Rolled ankles that “never fully heal” and keep coming back.
Why it happens: Poor balance, weak stabilizing muscles, and uneven playing surfaces.
Prevention:
- Balance drills (single-leg stands, eyes closed, unstable surfaces)
- Calf and ankle strengthening
- Supportive footwear (or brace/tape when appropriate)
- Low Back Pain
The issue: Tight, achy, or sharp pain in the low back after training, lifting, or long tournaments.
Why it happens: Weak core, poor posture, over-arching the back
Prevention:
- Core stability and strengthening (planks, dead bugs, bird dogs)
- Teach neutral spine for lifting and sport movements (all about that form!)
- Shoulder Pain
The issue: Pain with throwing, hitting, or swimming.
Why it happens: Overuse, poor mechanics, weak rotator cuff and scapular muscles.
Prevention:
- Rotator cuff and scapular strengthening
- Full warmups instead of a few quick arm circles
- Growth-Related Pain
The issue: Knee or heel pain that flares up during growth spurts.
Why it happens: Bones grow faster than muscles and tendons can adapt.
Prevention:
- Don’t dismiss pain as “just growing”
- Dial back intensity during growth spurts
- Gentle mobility and light strength work to support new ranges of motion
Practicing safe injury correction and prevention early on can be the difference between an acute injury turning into a chronic one. Don’t ignore these warning signs early on, and always ensure your young athlete is getting proper form training and mechanics before diving into an intense sports season!
By Paytra Gessler, Certified Youth Fitness Trainer, Certified ISSA Fitness Professional
For more great tips or to find out more about our services, contact Bonita@EnergeticJuniors.com, or call 212-879-1566. Also check out our website at www.energeticjuniors.com