Children in Sport: How to Protect Growing Joints from Lasting Damage

With more children than ever taking part in competitive sport—from football and gymnastics to tennis and martial arts—parents often ask, "Is it safe for my child to train this hard at a young age?" The answer is yes, if managed well. Children’s joints are still developing, and without the right guidance, early injuries can lead to long-term joint issues, growth disturbances, or early-onset arthritis. In this article, we’ll explore how to protect growing joints through proper load management, early diagnosis, and supportive strategies.

Why Growing Joints Are More Vulnerable

Children and adolescents are not just “mini adults.” Their joints contain growth plates (also known as physes)—areas of soft cartilage near the ends of long bones that allow for lengthening during growth.

Growth plates are weaker than surrounding tissue, which makes them more prone to injury from:

• Overuse (e.g. repetitive jumping or kicking)

• Poor biomechanics (e.g. flat feet, asymmetrical gait)

• Early specialisation in a single sport

• Sudden increases in training intensity or frequency

Injuries to growth plates, if not recognised early, can lead to limb length differences, joint misalignment, or early degeneration—potentially affecting a child’s long-term mobility and performance.

Load Management: The Key to Long-Term Safety

Load management is about balancing activity, recovery, and growth. Young athletes should be challenged—but not overloaded.

Guidelines for safe load management:

• Avoid early specialisation: Try multiple sports before age 12

• Monitor weekly training hours: Keep total hours under the athlete’s age (e.g. a 10-year-old should not train more than 10 hours/week)

• Allow adequate rest days: At least 1–2 rest days per week

• Prioritise technique and form over intensity or repetition

• Watch for signs of overload: Ongoing pain, swelling, limping, or fatigue

At MSK Doctors, we often work with coaches and parents to adjust training schedules based on a child’s individual movement patterns and developmental stage.

Early Diagnosis Matters: Don’t Ignore “Growing Pains”

Not all joint or muscle pain in children is just a growth spurt. Persistent discomfort may indicate:

• Osteochondritis dissecans (OCD)

• Sever’s disease (heel pain)

• Osgood-Schlatter’s disease (knee)

• Stress fractures or cartilage injuries

Early MRI scanning—especially using cartilage-sensitive sequences or onMRI™—can detect issues before they worsen. In children, MRI is safe, non-invasive, and often far more informative than an X-ray when it comes to soft tissue and growth plates.

Motion analysis, such as with MAI-Motion™, can identify early biomechanical inefficiencies that lead to injury, even before symptoms appear.

Supporting Young Athletes for Long-Term Health

Parents play a vital role in their child’s MSK health. A proactive, informed approach includes:

• Encouraging good movement habits (e.g. warm-ups, stretching, strength training)

• Promoting a balanced diet rich in calcium, vitamin D, protein, and micronutrients

• Ensuring adequate sleep for tissue repair and growth

• Advocating for early assessment if pain persists for more than 7–10 days

• Working with qualified coaches or physiotherapists who understand paediatric biomechanics

If a child does sustain an injury, it’s important not to rush recovery. Healing times in growing joints are different, and improper rehab can cause long-term consequences.

Additional Parent Information

Children can absolutely thrive in sport—but safeguarding their growing joints is essential for ensuring they continue to enjoy movement, performance, and health well into adulthood. Joint preservation starts early, and prevention is always better than cure.

At MSK Doctors, we offer paediatric-friendly services including early diagnostic MRI, biomechanical screening, and personalised recovery plans for active children and teens. Whether your child is a budding Olympian or simply loves to stay active, their joint health today shapes their future mobility.

FAQs

What’s the difference between a sprain and a growth plate injury?
Sprains affect ligaments. Growth plate injuries affect the ends of growing bones and can alter development if not treated properly. MRI is often needed to differentiate them.

Should my child avoid competitive sport until they’re older?
No—but training should be age-appropriate, varied, and well-supervised. Encourage skill development, not just performance outcomes.

Is early MRI safe for children?
Yes. MRI uses no radiation and is safe for children. It is especially valuable for detecting soft tissue or cartilage damage that X-rays may miss.

How can I tell if my child’s pain is serious?
Watch for persistent pain lasting more than 7–10 days, swelling, night pain, or any visible limping. These are signs that a proper assessment is needed.

What is MAI-Motion™ and how can it help?
MAI-Motion™ is an advanced motion capture system that identifies asymmetries, poor movement patterns, and injury risks. It helps prevent injury and guides safer return to sport.

Is strength training safe for kids?
Yes—when done with proper form and supervision. It builds joint stability and supports growth. Focus on technique and light resistance rather than heavy lifting.