Whether your teen is sprinting down the soccer field, dancing through rehearsals, or hitting the gym after school, knee pain is one of the most common issues they’re likely to face during adolescence.
And no—it’s not just “growing pains.”
In this article, we’ll break down why knee pain happens in young people, what signs to watch for, and how physiotherapy can help your teen move better, feel stronger, and stay in the game.
Why Are Teenagers So Prone to Knee Pain?
During the teenage years, the body is in a constant state of change. Bones grow quickly—sometimes faster than muscles and tendons can keep up with—leading to increased tension through key areas like the knees.
Throw in high-impact sports, repetitive training, and less-than-perfect movement patterns, and it’s no surprise the knee starts to take the hit.
But here’s the good news: most adolescent knee pain is treatable—and in many cases, preventable—with the right movement strategy and rehab plan.
Common Causes of Knee Pain in Adolescents
Knee pain in teens usually falls into one of a few key categories:
1. Osgood-Schlatter Disease: This is one of the most frequent causes of knee pain in active adolescents. It shows up as pain and swelling just below the kneecap, especially during running, jumping, or kneeling.
Most common in kids aged 10–15, particularly during growth spurts.
2. Patellofemoral Pain Syndrome (PFPS): Also known as “runner’s knee,” PFPS presents as a dull, aching pain around the kneecap. It often worsens with stairs, squatting, or sitting for long periods.
Linked to muscle imbalances, poor movement mechanics, or rapid increases in training volume.
3. IT Band Syndrome: While more common in older runners, tightness along the outside of the thigh can create pain on the outer side of the knee. In teens, it’s often due to poor hip control and overuse.
4. Growth Plate Stress: Growth plates are softer areas of bone that can be irritated by repetitive impact or high training loads. Pain that persists even with rest may point to an underlying growth-related issue.
5. Traumatic Injuries: Twists, falls, or contact during sport can cause ligament sprains or meniscus injuries. Sudden swelling, locking, or instability needs a proper assessment.
When Should You See a Physio?
Not every sore knee needs treatment—but if your teen is dealing with:
- Pain that lasts more than a few days
- Swelling or visible changes around the joint
- Discomfort with stairs, squats, or running
- Clicking, locking, or giving way
- Recurring pain during sport or training
…it’s time to get it checked out.
How Physiotherapy Helps
At PowerBuild Physiotherapy, we assess the root cause of your teen’s knee pain—not just the symptoms. We look at strength, mobility, joint control, and sport-specific movement patterns to create a tailored rehab plan.
Here’s how physio can help:
- Strengthening: We target weak or underactive muscles, especially in the hips, glutes, and quads.
- Mobility work: Releasing tight areas like the quads, calves, or IT band to reduce joint stress.
- Biomechanical corrections: Teaching better movement strategies for squatting, jumping, and changing direction.
- Sport-specific rehab: Building resilience so they can return to training stronger, faster, and with more confidence.
- Education: Helping teens and parents understand load management, warm-up routines, and recovery practices.
Preventing Knee Pain in Young Athletes
Here are a few ways to stay ahead of knee pain—before it becomes a problem:
- Warm up properly: Dynamic movement prep should be a non-negotiable before every session.
- Focus on form: Whether it’s lifting, sprinting, or jumping—technique matters more than intensity.
- Don’t ignore small niggles: Early signs of discomfort are a chance to correct things before they escalate.
- Mix up movement: Encourage cross-training and avoid over-specialising too early.
- Support recovery: Prioritise sleep, hydration, and mobility work outside of training.
Final Thoughts
Teenagers are built to move—but that doesn’t mean they’re invincible. Knee pain is common, but it’s not something they should just “push through.” With the right guidance, it’s possible to reduce pain, prevent injury, and keep your teen active and confident in whatever sport or activity they love.
Book an Assessment Today
At PowerBuild Physiotherapy, we work with adolescents from all sporting backgrounds—whether they’re footballers, dancers, gymnasts, or just starting out in the gym. If your teen is dealing with persistent knee pain, let’s get them assessed and back to pain-free performance.
Book now and give them the tools to move stronger, grow safer, and train smarter.
