Girls experience rapid physical changes during puberty, with growth spurts among the most significant. While these growth spurts are a natural part of development, they come with increased risks—tendinopathy, joint instability, and soft tissue injuries can derail young athletes if proper precautions aren’t taken.
Understanding how to protect the epiphyseal (growth) plates, support tendon and ligament health, and implement key nutritional and recovery strategies can ensure longevity in a young athlete’s career. Let’s discuss how to help a growing female athlete, prevent injuries, and optimize long-term performance.
Understanding Growth Spurts in Girls
Girls typically experience their most significant growth spurt between the ages of 10 and 14. During this period:
- Bones grow faster than muscles and tendons, leading to tightness and decreased flexibility.
- Epiphyseal (growth) plates remain vulnerable to stress and impact injuries.
- Ligaments and tendons are put under strain, increasing the risk of overuse injuries like tendinopathy and patellar instability.
- Muscle imbalances can develop as different body parts grow at different rates.
If a young female athlete is not properly managing these changes, she is at a higher risk for chronic injuries that can affect her athletic performance well into adulthood.
How to Prevent Tendinopathy During Growth Spurts
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Implement Strength and Mobility Training
As bones lengthen rapidly, tendons can become overstretched, creating tension and irritation at their attachment points. This is a precursor to tendinopathy, commonly affecting the patellar tendon (jumper’s knee), Achilles tendon, and hamstrings in young female athletes.
What to do:
- Eccentric strengthening exercises (slow and controlled muscle lengthening) can reinforce tendon resilience. Example: slow, controlled squats and calf raises.
- Isometric holds (such as wall sits or glute bridges) can reduce tendon pain and increase tendon stiffness to prevent strain.
- Balance and proprioception training improves coordination and reduces the risk of ligament injuries.
2. Protect the Epiphyseal (Growth) Plates
The epiphyseal plates at the ends of long bones are where growth occurs. They remain soft and vulnerable during puberty, making them prone to stress fractures and impact-related injuries.
How to protect them:
- Avoid excessive high-impact activities (like repetitive jumping and sprinting) without proper recovery.
- Cross-train with low-impact activities like swimming or cycling.
- Focus on proper biomechanics. Poor form when running, jumping, or landing increases stress on the growth plates.
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Stay Hydrated and Maintain Fascia Health
Fascia, the connective tissue surrounding muscles, can become tight and rigid during growth spurts. This can limit mobility and increase injury risk. Tendons rely on fascia for hydration and elasticity.
Best practices:
- To release tension before stretching, use a vibratory massage gun or foam roller (like the Double Up Roller).
- Drink water with electrolytes before and after workouts to hydrate fascia and tendons.
- Ensure proper recovery between training sessions to allow soft tissues to adapt.
Key Supplements for Joint, Tendon, and Ligament Protection
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Liposomal Glutathione: The Ultimate Antioxidant for Recovery
Glutathione is a powerful antioxidant that helps combat oxidative stress and inflammation, which increases tendon and joint degeneration during growth spurts.
Why it matters:
- Reduces free radical damage to tendons and ligaments.
- Supports cartilage regeneration, keeping joints strong.
- It helps the body detox from exercise-induced stress and speeds up recovery.
Dosage: Look for liposomal glutathione, which absorbs better than standard supplements.
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Vitamin D: Strengthens Bones and Prevents Stress Fractures
Vitamin D is crucial for calcium absorption, fortifying growing bones and reducing the risk of fractures and tendon weakness.
Why it matters:
- Deficiencies increase stress fractures and weak connective tissue.
- Helps muscles and tendons repair faster after intense training.
- It supports immune function and keeps young athletes healthier overall.
Dosage: Ensure blood levels are in the optimal range (60-80 ng/mL), as deficiency is common.
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Collagen & Gelatin: Build Stronger Tendons and Ligaments
Collagen provides structural integrity to tendons and ligaments under immense stress during puberty.
Why it matters:
- Improves tendon elasticity and reduces injury risk.
- Helps repair microtears in connective tissue.
- Works best when combined with vitamin C for better absorption.
Dosage: 10-15g hydrolyzed collagen or gelatin 30-60 minutes before exercise to stimulate tissue repair.
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Omega-3 Fatty Acids: Reduce Inflammation and Improve Flexibility
Omega-3s support joint lubrication and lower chronic inflammation that can weaken tendons.
Why it matters:
- Reduces stiffness and increases tendon mobility.
- Enhances cartilage protection, delaying wear and tear.
- Supports brain function, which is critical for coordination in sports.
Dosage: 2-3g daily from wild-caught fish, krill oil, or high-quality fish oil supplements.
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Magnesium: Prevents Muscle Cramps and Enhances Recovery
Magnesium is vital in muscle relaxation, nerve function, and collagen synthesis.
Why it matters:
- It helps relax tight muscles and prevent compensatory injuries.
- Regulates calcium absorption for stronger bones.
- Supports deep sleep, which is essential for tissue repair.
Dosage: 300-400mg magnesium glycinate or magnesium malate for better absorption.
Final Thoughts: Longevity and Injury Prevention for Young Female Athletes
A girl’s growth spurt is critical for injury prevention and long-term athletic development. By focusing on strength training, fascia health, and key supplements, young athletes can stay injury-free and improve their longevity in sports.
Key Takeaways:
Strengthen tendons with eccentric and isometric training.
Protect growth plates by limiting excessive impact and optimizing biomechanics.
Use hydration and vibration therapy to improve fascia and tendon elasticity.
Support connective tissue with supplements like liposomal glutathione, vitamin D, collagen, omega-3s, and magnesium.
By taking these steps before injuries happen, young female athletes can continue to grow, develop, and perform at their highest level—without the setbacks of chronic pain or soft tissue damage.
What’s Next? If you’re an athlete, coach, or parent, implementing these strategies will ensure a strong, healthy, and injury-free future for young athletes in their crucial growth years.
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