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Adolescence is a time of rapid growth, increased physical activity, and often, high participation in sport.
While this is a great combination for building strength, coordination, and confidence, it also increases the risk of injury. At 3D Physio, we regularly treat adolescents for a range of common injuries that can affect their performance, growth, and long-term health if left unaddressed.
Understanding these injuries, and how physiotherapy can help, is key to promoting safe, strong, and successful development during the teenage years.
Why Are Adolescents Prone to Injury?
There are several reasons why teens are more susceptible to musculoskeletal injuries:
Growth spurts can lead to muscle imbalances and reduced flexibility.
Open growth plates are more vulnerable to overuse and impact injuries.
High training loads and intense competition, especially in sports-specialised teens, can exceed their body’s capacity to adapt.
Inconsistent training habits and lack of proper warm-up, recovery, or strength training increase injury risk.
Most Common Injuries We See in Teenagers
Osgood-Schlatter Disease
Occurs during a growth spurt, when the bones grow quickly, but the muscles and tendons take a bit longer to catch up. This can cause pulling and irritation where the patellar tendon (just below the kneecap) attaches to the top of the shinbone (the tibia).
Physio Focus: Load management, strengthening of quads and glutes, and education on pacing activity.
Sever’s Disease
Heel pain caused by inflammation at the growth plate of the heel (calcaneus), often seen in younger adolescents during growth spurts.
Physio Focus: Calf stretching, load modification, footwear advice, and activity guidance.
Patellofemoral Pain Syndrome (PFPS)
Also known as "runner’s knee", this condition causes pain around the kneecap due to poor kneecap alignment, muscle imbalance, or overuse.
Physio Focus: Hip and knee strengthening, motor control training, and gradual return to sport.
Patellar Tendinopathy
Often called “Jumper’s Knee”, this involves pain and stiffness at the base of the kneecap, especially during jumping, squatting, or running.
Physio Focus: Tendon-loading exercises, education on tendon recovery, and load monitoring.
Ankle Sprains
Common in sports like basketball, netball, and football, lateral ankle sprains can lead to persistent instability if not rehabilitated properly.
Physio Focus: Swelling management, balance and proprioception training, strength work, and sport-specific rehab.
Spondylolysis (Stress Fracture of the Spine)
A stress injury to the lower back, often seen in gymnasts, dancers, or cricketers who do a lot of spinal extension and rotation.
Physio Focus: Core strengthening, movement retraining, rest from aggravating activity, and a gradual return-to-play plan.
Hamstring Strains
Teens involved in sprinting or football codes are particularly vulnerable, especially if they have tightness or weakness in the posterior chain.
Physio Focus: Strengthening (especially eccentric), running mechanics, neuromuscular control, and appropriate warm-up.
How Physiotherapy Can Help
At 3D Physio, we take a comprehensive approach to adolescent injury rehab:
Thorough assessment to identify the root cause of the problem
Education to help the teen understand their body and their injury
Tailored exercise programs that build strength, control, and resilience
Collaboration with parents, coaches, and other health professionals for a holistic return-to-sport plan
Prevention Is Better Than Cure
A strong physiotherapy focus on injury prevention can be invaluable.
We offer our Athletic Screening Tool to identify weaknesses, flexibility issues, and poor movement patterns before they become injuries.
Education on warm-up, load management, and recovery strategies is also key.
Final Thoughts
Adolescence is a critical time for building physical foundations that last a lifetime. If managed well, injuries don’t need to derail a young person’s sporting journey, in fact, they can be an opportunity to learn how to train smarter and build a body that’s fit for life.
Tia, one of our physiotherapists, has completed further training in adolescent musculoskeletal health and injury management, with a special interest in supporting young athletes through growth and sport-related challenges.
So, if your teen is struggling with any pain or injuries, she is here to help! Early intervention and expert guidance can make all the difference.
