Overuse Injuries in Youth Sports: Recognize,Treat, and Prevent
Ask any sports medicine professional what the number one injury problem in youth athletics is, and you’ll likely hear the same answer: overuse. According to the American
Academy of Pediatrics, overuse injuries account for nearly half of all sports injuries in middle and high school athletes. And unlike acute injuries (a broken bone, a sudden ankle roll), overuse injuries build slowly and quietly — which makes them easy to miss until they become a real problem.
If your teen is playing sports in South Orange County, understanding overuse injuries could save them a season — or a career.
What Is an Overuse Injury?
An overuse injury occurs when repetitive stress is applied to a bone, muscle, tendon, or growth plate faster than the body can repair it. There’s no single traumatic event — just accumulated load over time that eventually exceeds the body’s capacity to adapt.
Teenagers are particularly vulnerable because their musculoskeletal system is still developing. Growth plates — the areas of growing tissue near the ends of long bones — are softer and more susceptible to stress than mature bone. What might be a tendon issue in an adult can be a growth plate problem in a 13-year-old — and those need to be treated differently.
The Most Common Overuse Injuries in Teen Athletes
Osgood-Schlatter Disease (Knee)
One of the most common conditions we see in adolescent athletes. It causes pain and swelling just below the kneecap, where the patellar tendon attaches to the tibia. Most common in runners, jumpers, and soccer players during growth spurts. The good news: it’s very treatable.
Little League Elbow and Little League Shoulder
Overuse conditions of the growth plates in the elbow and shoulder, seen most
commonly in baseball and softball pitchers and catchers. Can cause serious damage if ignored. Pitch count limits exist for a reason — follow them.
Shin Splints (Medial Tibial Stress Syndrome)
Pain along the inside of the shin bone, common in runners, dancers, and soccer players. Often worsens with increased training volume. Left unaddressed, shin splints
can progress to tibial stress fractures.
Sever’s Disease (Heel Pain)
Despite the name, this isn’t a disease — it’s inflammation of the growth plate in the heel.
Very common in 8–14 year olds, especially those who play on hard surfaces. Causes heel pain during and after activity.
Patellar Tendinopathy (“Jumper’s Knee”)
Chronic pain and degeneration in the patellar tendon, most common in basketball, volleyball, and track athletes. Often a result of too much jumping load without adequate recovery.
Warning Signs Parents Should Watch For
Overuse injuries don’t announce themselves — they creep up. Pay attention if your teen mentions:
• Pain that starts during activity and gets better with rest, then starts happening
during rest too
• Stiffness or soreness first thing in the morning
• A dull ache that’s been going on for weeks and seems to be getting worse
• Swelling or tenderness over a specific spot on a bone or tendon
• A change in performance that can’t be explained by fitness or effort
Why Year-Round Single-Sport Specialization Is Part of the Problem
The push to specialize in one sport earlier and earlier has created an epidemic of overuse injuries. When an athlete plays the same sport year-round, they develop sport-specific movement patterns and muscle imbalances without the cross-training that builds a resilient, well-rounded body. The American Academy of Pediatrics recommends at least three months per year away from any single sport for young athletes.
How Overuse Injuries Are Treated
Treatment depends on the severity and the specific structure involved, but a good approach typically includes:
• Load management: Reducing the offending load while maintaining fitness
through cross-training
• Soft tissue work: Soft tissue therapy (manual therapy, IASTM, cupping) to
address tissue restrictions and promote healing
• Rehabilitation exercise: Targeted strengthening of the muscles that support the affected joint or area
• Chiropractic care: Joint manipulation or mobilization or mobilization where appropriate to restore normal movement
• Return-to-sport planning: Guidance on return to play so the athlete doesn’t
rush back before they’re ready
Ready to Get Started?
If your teen has been dealing with persistent pain that isn’t going away, don’t wait for it to become a stress fracture or a season-ending problem. Contact Capo Performance Rehab in San Juan Capistrano for a thorough evaluation and a plan that actually addresses the root cause.
We serve families throughout San Juan Capistrano, Dana Point, San Clemente, Laguna Niguel, Mission Viejo, and the surrounding South Orange County communities.
Capo Performance Rehab
San Juan Capistrano, CA
Capo Performance Rehab is a chiropractic and sports rehabilitation practice in San Juan Capistrano, CA, specializing in performance-first care for athletes and active adults. Our team includes a Certified Chiropractic Sports Practitioner (CCSP®) with expertise in sports injury evaluation, rehabilitation, and performance optimization.