Understanding Growth Spurts: Adapting Training for Developing Bodies
- Dr. Annie Barnes, DPT, OCS
- Sep 9
- 3 min read
Brought to you by AntiFragile Physical Therapy – Asheville, NC
Youth athletes don’t grow in a straight line—they grow in spurts. One season they may seem coordinated and quick, and the next, after a sudden few inches of growth, their movement looks awkward or unbalanced. These rapid changes are a normal part of development, but they have important implications for training and injury prevention.
At AntiFragile PT, we believe the key is not to push harder during these phases, but to adapt training intelligently so kids stay strong, safe, and confident as their bodies change.
What Happens During a Growth Spurt?
Growth spurts occur when bones grow faster than muscles, tendons, and ligaments can keep up. This creates:
Temporary loss of coordination and balance
Increased muscle tightness due to length changes in bones
Higher injury risk, particularly for joints, growth plates, and tendons
Energy demands that can leave kids feeling more fatigued than usual
For young athletes, this can feel frustrating—they may not move as smoothly, jump as high, or run as efficiently as before. Parents and coaches often notice that performance temporarily dips.
Why Training Adjustments Matter
During growth spurts, the body is vulnerable. If training intensity doesn’t adapt, kids face higher risk for injuries like:
Osgood-Schlatter’s disease (knee pain)
Sever’s disease (heel pain)
Stress fractures
Muscle strains and joint sprains
By recognizing these risks and adjusting training, we can help kids build strength and coordination safely while their bodies catch up.
How to Adapt Training During Growth Spurts
1. Prioritize Movement Quality Over Intensity
Focus on technique, posture, and body awareness. Bodyweight movements, balance drills, and core stability exercises are more valuable than heavy lifting or long mileage.
2. Keep Strength Training, But Modify Loads
Strength training remains important, but resist the urge to push weight or volume. Lighter loads, resistance bands, and functional movements support joint stability without overstressing growth plates.
3. Emphasize Flexibility and Mobility
Because bones outpace muscles, stretching and mobility work are essential to reduce tension and maintain range of motion.
4. Balance Work and Recovery
Sleep, nutrition, and rest days are critical during these phases of rapid change. Encourage kids to listen to their bodies—fatigue is a signal, not a weakness.
5. Communicate with Coaches and Parents
Growth spurts are temporary. Parents, athletes, and coaches should be on the same page about adjusting expectations and celebrating progress beyond performance metrics.
Building Confidence Through Change
The physical awkwardness of a growth spurt can take a toll on self-esteem. Kids may feel “clumsy” or worry that they’ve lost ability. Structured, supportive training during this time not only protects their bodies but also builds confidence that these changes are normal and temporary.
Conclusion
Growth spurts are a sign of healthy development—but they bring unique challenges for young athletes. By adapting training to meet the needs of developing bodies, we can reduce injury risk, maintain athletic progress, and help kids stay confident through every stage of growth.
We specialize in helping youth athletes train smarter during growth and beyond. Our team designs individualized programs that evolve as kids do, supporting safe, strong, and resilient development.
Ready to Help Young Athletes Grow Stronger, Not Just Taller?
At AntiFragile Physical Therapy in Asheville, we understand that growth spurts are a normal - and often awkward - part of youth development. That’s why we specialize in smart, supportive training strategies designed to:
Maintain coordination and movement quality
Protect vulnerable joints and growth plates
Build confidence through transition
Empower athletes (and their parents/coaches) with the tools to adapt safely
If your young athlete is showing signs of a growth spurt—like tight muscles, unsteady balance, or nagging joint pain—we’re here to help. Schedule an assessment with our expert team today, and let us help your athlete navigate growth phases with strength, resilience, and confidence.
Contact us now to get started—because growing stronger is about more than inches. It’s about evolving safely and successfully.
Sources:
https://www.cedars-sinai.org/csmagazine/how-to-prevent-sports-injuries-in-young-athletes.html?
https://www.emoryhealthcare.org/stories/ortho/keep-your-youth-athlete-healthy-through-growth-periods
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