Training volumes for youth athletes have increased significantly over the last few decades, with athletes specializing in one sport at younger and younger ages. Year-round training programs for a given sport carry significant risks of overuse injuries at any age. However, there is a period of time when there appears to be heightened risk and parents should be aware so they can adjust their athlete’s programming accordingly. 

When athlete’s go through peak height velocity (PHV) – in more common terms, a big growth spurt in the early to mid teenage years – the body does not grow in a balanced manner. The skeletal system takes off, but the muscular system is delayed, taking time to catch up. The limbs become longer and longer limbs have the potential to place greater pressure and stress on the joint. Think of your arms and legs as levers. A shorter lever with weight on the end will place less pressure on the joint than a longer one – the image here should help illustrate the point. Without stronger muscles to withstand the force, the pressure is then taken on by the joints and ligaments. This in turn can lead to stress fractures and other injuries. 

The typical female athlete will hit PHV around 12.5 years old and the average male athlete will hit PHV around 14.5. At this point and for the next year or eighteen months, the muscular system will need time to catch up. During this period, athletes should have at least three months throughout the year where they are not training in their main sport. If you apply the same stimulus to the body consistently and repeatedly throughout the year, the body will wear down and not be able to repair itself quick enough for the next time you apply the same stimulus. 

In general, athletes should focus more on general foundational strength training in the gym and less on sport specific technical work. Building strength will help the athlete better cope with the demands of their sport when they need the strength the most! 

Finally, athletes should undergo injury risk movement screens and their training programs should include prehab and mobility training. Movement screens can help identify asymmetries in the body that if left unchecked raise the risk of injury. And prehab infused training programs will help preempt these common asymmetries by working on key muscles that when strengthened can help reduce injury risk. 

With the right knowledge and perspective, we can help reduce overuse injuries and help athletes stay in the game! 

If you’d like to learn more about injury prevention, movement screens, and prehab programming, please reach send us a note through our Contact Us page.