Preventing Repetitive Stress Injuries in Youth Athletes: What Every Parent Should Know

Youth sports provide invaluable benefits, from improved physical fitness to increased confidence and social development. But with longer seasons, early specialization, and high-intensity training, young athletes face a growing risk of repetitive stress injuries. 

According to board-certified orthopedic surgeon and sports medicine specialist Hansel E. Ihn MD, who serves active patients of all ages in Rancho Mirage and Palm Springs, California, repetitive stress injuries often develop slowly.

They may go unnoticed until they interfere with movement or performance. Understanding how they develop and how to prevent them is essential to protecting your child’s long-term health.

Common overuse injuries in young athletes

Young athletes are vulnerable to a range of overuse injuries. Some of the most common are:

1. Little League shoulder and Little League elbow

These well-known throwing injuries occur when repetitive overhead motion places excessive strain on the growth plates of the shoulder or elbow. Baseball and softball players are most vulnerable.

Shoulder pain when throwing, reduced accuracy, or swelling around the joint may signal a developing problem. Without proper rest, these conditions can disrupt normal bone growth.

2. Stress fractures

A stress fracture is a small crack in a bone caused by repeated impact or overtraining. Runners, dancers, gymnasts, and basketball players are at higher risk due to constant jumping, landing, or pounding.

Pain typically worsens with activity and improves with rest, but unlike muscle soreness, it becomes increasingly sharp and localized over time.

3. Tendinitis

Repetitive motions can inflame the tendons around major joints, leading to tendinitis. In youth athletes, this often affects the knees (patellar tendinitis), heels (Achilles tendinitis), and shoulders.

Stiffness, tenderness, or difficulty performing familiar movements may signal that tendons need rest and support.

4. Osgood–Schlatter disease

Common during adolescent growth spurts, this condition occurs when repeated stress on the tendon below the kneecap irritates the growth plate of the shinbone. Children may develop a painful bump below the knee, along with swelling and discomfort during running or jumping.

5. Sever’s disease

Sever’s disease is a leading cause of heel pain in active children. Repetitive strain on the heel’s growth plate, often from running or quick bursts of movement, causes inflammation and ongoing discomfort. Kids may limp, tiptoe, or complain of heel pain that worsens after activity.

How parents can help prevent overuse injuries

Injury prevention begins with awareness and smart training habits. These strategies can help keep young athletes healthy and active:

Encourage rest and balance

Young athletes should take at least one to two rest days per week and enjoy at least one month off from each sport every year. Playing multiple sports helps reduce repetitive strain and helps develop well-rounded strength.

Pay attention to early warning signs

Lingering aches, swelling, changes in movement, or reluctance to participate may indicate the start of an overuse injury. Early evaluation can keep small issues from escalating.

Prioritize proper technique and coaching

Skills should be taught gradually and safely. Coaches who emphasize age-appropriate training, correct form, and proper warm-ups create a healthier environment for young athletes.

Make sure equipment fits properly

Ill-fitting shoes, worn-out cleats, or equipment that’s too large or heavy can increase strain on growing muscles and joints.

Support strength and flexibility

Stretching, core training, and appropriate conditioning help stabilize your child’s growing joints and support healthy development.

When to see an orthopedic specialist

If pain persists for more than a few days, interferes with training, causes limping, or returns repeatedly, it’s time to consult a sports medicine specialist. 

Early diagnosis helps protect developing bones and ensures young athletes receive appropriate care — from activity modification and physical therapy (PT) to imaging and further evaluation, when needed.

Repetitive stress injuries don’t have to derail your child’s athletic abilities or progress. If you’re concerned about ongoing pain or overuse symptoms, schedule an evaluation with Dr. Ihn at your nearest office in Rancho Mirage and Palm Springs, California, today. We can help you keep your child healthy, active, and performing at their best.