Why Teenage Athletes Can be More Prone to Injuries

At Up N Adam Youth Academy, we work with teenagers who want to excel in their sport — whether that’s Aussie Rules, rugby, soccer, netball, hockey, beach sprinting, or ballet. One of the first things we teach athletes and parents is this: teenage athletes are not just “small adults.” Their bodies are going through unique changes that make them more prone to certain injuries.

Growth Spurts: When Bones Outpace Muscles

During adolescence, bones can grow faster than muscles and tendons. This creates tightness, reduced coordination, and higher strain on joints. That’s why many young athletes experience:

• Knee pain (Osgood-Schlatter’s disease) — irritation at the shin where the quads tendon attaches.

• Heel pain (Sever’s disease) — common in running and jumping sports.

• Hip and back pain from rapid changes in posture and alignment.

These aren’t signs of weakness — they’re signs of a body working overtime to catch up with itself.

Busy Schedules, Tired Bodies

Most teens don’t just play one sport. They might train with their school team, their rep side, and then head to a weekend competition. Add gym, ballet classes, or surf lifesaving training and it’s easy to see how overuse injuries occur.

Unlike adults, teens don’t always recognise the signs of fatigue. They push through pain to avoid letting the team down. This is where small problems can turn into serious injuries.

Common Teenage Sports Injuries

At Up N Adam, the most frequent injuries we see in youth athletes include:

• Shin splints and stress reactions (from running loads that outpace bone adaptation).

• Hamstring strains & avulsions (especially in sprint and kicking sports).

• ACL and knee ligament injuries (common in netball and soccer).

• Shoulder instability (rugby tackles, netball throws, hockey stick work).

These injuries can side-line a teenager for weeks or months — exactly when they should be building skills and confidence.

Why Strength Is the Best Protection

The good news is that most of these injuries are preventable. Targeted strength training, when guided properly, helps teenagers:

• Absorb force better when landing, cutting, or sprinting.

• Keep joints stable during contact and change of direction.

• Balance out weaknesses caused by growth or one-sided sports movements.

For example, a teenage soccer player with strong hamstrings is far less likely to tear them during a sprint. A netballer with strong hips and core is less likely to injure their ACL on landing.

The Role of Testing

We use advanced VALD testing technology to measure jump mechanics, hamstring strength, grip strength, and more. These objective numbers show us where each athlete is at, and where the risks are before an injury happens.

Think of it as a sports health check-up:

• Jump asymmetry → may indicate ACL risk.

• Low calf strength → may explain recurring shin pain.

• Poor hamstring ratio → increases sprint injury risk.

By spotting weaknesses early, we can design strength programs that give teenage athletes the best possible protection.

The Bigger Picture: Longevity in Sport

Teenage years are a crucial window. With the right support, athletes can build the foundation for elite sport, long careers, and lifelong health. Without it, small injuries can pile up and limit potential.

At Up N Adam Youth Academy, our philosophy is simple:

Stronger teens → better athletes → fewer injuries → longer careers.

Takeaway

Teenage athletes are at greater risk of injury because their bodies are growing fast, they train hard, and they often lack the strength to cope with the demands of sport. But this isn’t bad news — it’s an opportunity. With the right testing and strengthening, we can help them stay on the field, perform at their best, and build resilience that lasts a lifetime.

Ready to future-proof your teen athlete? Book a Youth Testing & Strength Program at Up N Adam Performance Training & Physiotherapy at Hamilton North today.

This is Newcastle Knights Physiotherapist, Hayd'n Baragry & Performance Trainer, Adam Clarke, signing off for now!

You can book an appointment with Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com to help guide your teenager on an optimal strength journey.

Bookings also available on our website for the following services at Up N Adam Performance Training & Physiotherapy:

• Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fuelling www.nutrientnation.com.au

• VO2 Max testing with Lucas McBeath - to discover more effective ways to train efficiently www.flowitri.com.au

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

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

• CycleFit by Physiotherapist Dean Waterman - At Up N Adam, for all your bike fitting solutions www.cyclefitphysio.com