As a corrective exercise specialist, I meet many young athletes who already have injuries before they even get to college. Often, it is knee pain, back pain, or shoulder issues getting in the way of the sport they love.
Here are a few things I wish every young athlete (and their parents) understood early on to help avoid this:
- Looking “strong” doesn’t always mean moving well
Your child can be fast, powerful, and “the best on the team” and still have:
- Tight hips
- Weak glutes or core
- Knees that cave in when they run or jump
Performance can hide poor movement patterns until pain shows up. Correct movement form is extremely important and is often overlooked.
- Growth spurts change everything
Growth spurts are common in the earlier years and can cause pain, muscle tightness, or fatigue. It is important not to overlook this or tell them to just “push through.”
This is a crucial time to:
- Prioritize gentle mobility and flexibility (hips, ankles, hamstrings, shoulders)
- Focus on basic strength with good form
- Adjust training volume if they are constantly sore or exhausted
- Pain is information, not complaints
Sharp, nagging, or one-sided pain that keeps coming back is a message and something to review with your child’s trainer, coach, or healthcare provider. It might be easy to dismiss as complaining, but teaching your child to be in tune with their body is very important.
If your child keeps saying, “My knee always hurts when I run,” or “My back hurts after every practice,” it is time to:
- Listen
- Take notes (when, where, and during what activity)
- Get them assessed before it becomes something bigger
- Form and rest are everything!
Did I mention form? Your child can be in fantastic shape and still not know the correct mechanics to move well. Proper form and sufficient rest are especially important at a young age when the bones are not fully done forming. A growth plate injury can be much more serious than an adult bone fracture.
Teaching young athletes to move well, recover well, and respect and listen to their bodies now is one of the best things you can do for their long-term health and performance. Here’s to an injury-free year for all the young athletes!
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