Why Teen Sports Injuries Are So Common (And Why It’s Not Because You’re “Broken”)

You warmed up. You trained hard. You didn’t trip, fall, or collide with anyone.

So why does your knee hurt again? Why does that ankle keep “going”? And why does your shoulder ache every time you train?

At BodyRight Physiotherapy Clinic in Drogheda, we hear this story all the time from teenagers who play sport, exercise regularly, or train competitively. And here’s the reassuring truth: most teen sports injuries don’t come from one dramatic moment. They usually build up quietly, over time, when a body that’s growing fast is asked to do a lot… sometimes without enough support.

Growing Bodies + Big Training Loads = Trouble

Teen bodies are a bit like houses under renovation while people are still living in them. Bones grow quickly, muscles and tendons try to keep up, and sometimes coordination can feel a little off — especially during growth spurts. Add in packed training schedules, multiple teams, little recovery time, skipped strength work and the classic “I’ll just push through it”, and suddenly aches and pains start popping up.

And then there’s food.  Many teens are fussy eaters (no judgement — beige diets are a phase 😄). But muscles, tendons and bones need nutrients to recover and grow. When training hard on a diet of toast, chips and the occasional chicken nugget, certainly doesn't help deliver the building blocks needed for the body to repair itself.  The result? Tired muscles, sore joints and injuries that just won’t settle. The good news is that even small, realistic nutrition changes can make a big difference. If there are concerns with diet that you would like guidance on we have an inhouse Nutritional Therapist Ciara Ryan who has a lot of experience with Teens. 

The Injuries We See Most Often

Common problems we see in teens include knee pain (especially with running and jumping), recurring ankle sprains, hamstring or quad strains, heel pain, shoulder pain from throwing or swimming, and back pain linked to training load. These injuries don’t mean you’re weak or doing sport “wrong”. They’re signs that your body needs a bit more support right now.

The Biggest Myth: “Pain Means I’m Getting Stronger”

Let’s clear this up. Pain is not a training badge. If pain keeps coming back, gets worse after exercise, affects performance or changes how you move, your body is asking for help. Ignoring it often leads to longer recovery times, repeat injuries, loss of confidence and time away from sport. Early support nearly always means a quicker, smoother return.

How Physiotherapy Helps Teen Athletes

At BodyRight Physiotherapy in Drogheda, we don’t just treat where it hurts — we look at why it happened. A teen sports assessment might include movement and strength testing, joint stability checks, sport-specific analysis, a look at training load and recovery, and screening for growth-related issues.

Treatment focuses on calming pain, restoring strength and control, improving movement patterns and preventing the same injury from coming back. We also talk realistically about recovery, sleep, and yes — nutrition — in a way that works for teens and busy families. No lectures. 

Will I Have to Stop Training?

Not always. Many teens can stay active while recovering, with some smart modifications. Your physiotherapist will guide you on what to rest, what to keep doing, how to rebuild safely and when you’re ready to return fully. The goal isn’t rushing back — it’s long-term performance and staying injury-free.

When Should You Get Checked?

It’s worth booking an assessment if pain lasts more than a few days, an injury keeps coming back, you feel unstable or weak, training has increased during a growth spurt, or you’ve been told to “just stretch it” and nothing improves. Getting checked early often means less time out and faster progress. If further investigations or opinions are needed we can refer to 

Supporting Teen Athletes at BodyRight Physiotherapy, Drogheda

At BodyRight Physiotherapy Clinic, our Chartered Physiotherapists work with teenagers across football, GAA, rugby, athletics, dance, swimming, gym training and more. We understand growing bodies, competitive pressure, school-sport balance — and the frustration of being injured when all you want to do is train.

If something doesn’t feel right, don’t ignore it. A little support now can make a huge difference later. 💪