Building Robust Young Athletes: A Physiotherapist’s Perspective on Teenagers in Competitive Sport

For teenagers with big sporting dreams – and for the parents who support them – the pursuit of excellence can start earlier than ever. Representative sport now asks more of our kids: more time, more effort, more intensity. And while it’s incredible to see young athletes pushing their limits, it also places huge demands on bodies that are still growing.

As physiotherapists, we see first-hand how the pursuit of performance must be balanced with the biology of growth. Without that balance, injury becomes more than a risk – it becomes a reality.

The Demands of Modern Teenage Sport

Teenagers are often training like adults – multiple sessions per week, year-round competition, and high expectations. But their bodies are not yet adult. They’re still adapting to growth spurts, changing biomechanics, and surging hormones.

At this critical stage of life, a young athlete needs more than skill training. They need:

1. Strength to support growing bones and joints

2. Fitness to sustain repeated effort and recover

3. Nutrition to fuel performance and development (https://www.upnadamptphysio.com/post/why-nutrition-matters-for-teen-athletes-growth-fuelling-and-injury-prevention )

4. Rest and recovery to allow tissues to adapt

If these demands aren’t met, injuries can occur. Common conditions we see in adolescent athletes include:

• Traction apophysitis (like Osgood-Schlatter’s or Sever’s disease) (https://www.upnadamptphysio.com/post/understanding-traction-apophysitis-in-adolescents-a-guide-for-parents-and-young-athletes )

• Stress fractures from under-fuelled or overloaded bones

• Avulsion fractures, where muscles pull on immature growth plates

These are not just “growing pains” – they are injuries that can side-line teens from the sport they love, and in some cases, create long-term consequences.

The Best Time to Build a Strong Body? Right Now.

Here’s the good news: adolescence is the ideal time to build strength, coordination, and physical resilience. Human Growth Hormone (HGH) is naturally elevated during the teenage years, meaning there’s a unique window to develop stronger muscles, tendons, and bones – all of which help to prevent injury and enhance performance.

Getting this right now has lifelong benefits. Building robust movement patterns, strength foundations, and healthy recovery habits can set an athlete up for a long and successful sporting career.

How We Help Teens Train Smarter

At Up N Adam Performance Training and Physiotherapy, we specialise in helping young athletes train smarter and safer. We don’t just treat injuries – we prevent them.

We offer:

✅ Comprehensive Physical Assessments

Using the latest VALD testing equipment, we assess muscle strength, imbalances, jumping mechanics, force production, range of motion, and more. This gives us a clear picture of each athlete’s needs – not just their sport’s demands, but their body’s demands.

✅ Individualised Strength & Conditioning Plans

Based on testing results, we design tailored programs to address weaknesses, support growing bodies, and build athletic resilience. We focus on technique, appropriate loading, recovery, and progression.

✅ Education for Teens and Parents

We help families understand the balance between training and recovery, sport demands and developmental needs. Because performance isn’t just about doing more – it’s about doing it right.

Final Word

Teen sport is more demanding than ever, but with the right guidance and support, it can also be the best time to build a strong, resilient body that performs better and lasts longer.

Let’s give teenage athletes the best shot at their dreams – not just for this season, but for the seasons to come.

If you're a parent of a young athlete, or a teen chasing rep selection, book a performance assessment with our physiotherapy team. Let’s build a foundation that lasts.

Up N Adam Performance Training and Physiotherapy – Helping Teens Stay Strong, Safe, and in the Game.

This is Physiotherapist, Hayd'n Baragry, signing off for now!

You can book an appointment with Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com

Bookings also available on our website for:

• Dietitian - weight-loss or to optimise your training nutrition / fuelling

• VO2 Max testing - to discover more effective ways to train efficiently

• Strength & Conditioning Programs - contact us via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage - to relieve accumulative muscle tension & keep you training well.