Managing Growth Spurts and Performance Changes in the Adolescent Athlete
Has your athlete suddenly become less coordinated, slower, or more injury-prone? It may not be a lack of effort but rather a
possible growth spurt.
During adolescence, bones often grow faster than muscles and tendons can adapt. This temporary mismatch can affect flexibility, balance, coordination, and strength, making movement feel awkward and increasing the risk of overuse injuries.
Signs a Growth Spurt Is Affecting Performance
- Increased muscle tightness, especially in the hamstrings, hip flexors, or calves
- Changes in balance or coordination
- New aches and pains after activity
- Fatigue or slower recovery
- A temporary decline in athletic performance
Why Mobility and Strength Training Matter
Growth spurts are the perfect time to focus on movement quality.
As muscles and tendons adapt to longer bones, regular mobility exercises can improve flexibility, restore normal movement, and reduce unnecessary stress on growing joints.
Strength training is just as important. When supervised and age-appropriate, it is safe and highly effective for young athletes. Building strength in the hips, core, and lower extremities improves stability, balance, and body control, helping athletes adapt to their changing bodies while reducing injury risk.
Rather than chasing personal bests during a growth spurt, think of this phase as an opportunity to build a stronger foundation for future performance.
How Parents and Coaches Can Help
Support athletes by prioritizing proper warm-ups, recovery, sleep, nutrition, and hydration. If performance temporarily declines, resist the urge to increase training volume. Instead, emphasize good movement, mobility, and strength development while allowing the body time to adjust.
When to Seek Help
Occasional soreness is normal, but persistent pain, limping, swelling, or pain that changes the way an athlete moves should be evaluated. A physical therapist can identify movement deficits and create an individualized plan to keep athletes healthy, confident, and performing at their best.
The Bottom Line
Growth spurts don’t just make athletes taller. They temporarily change how they move. With patience, smart training, and a focus on mobility and strength, young athletes can stay healthy today while building the foundation for long-term success.
Schedule an evaluation today and help your athlete stay strong, move well, and continue doing what they love!
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