Youth sports offer incredible benefits like teamwork, discipline, and a love for physical activity. But for many young athletes, repetitive movements and intense training schedules can cause overuse injuries like tendinitis — injuries that might seem mild at the time, but can get worse and cause more serious issues down the road.
The good news? With the right approach, tendinitis is highly preventable. Our podiatrists at Legacy Foot & Ankle specialize in sports medicine, and we help people of all ages dealing with foot and ankle pain caused by tendon inflammation.
If you’re the parent of a young athlete, here’s how to help protect your child from this common injury and keep them performing at their best.
Tendinitis is inflammation or irritation of a tendon, which is the strong cord that connects muscle to bone. Though it can affect any tendon, it’s particularly common in feet and ankles. Repetitive motion, improper training techniques, and inadequate recovery time are the most common culprits.
Young athletes often experience tendinitis in areas like the Achilles tendon in the back of the ankle, the peroneal tendons along the outer foot, and the posterior tibial tendon, which supports the arch of the foot.
Common symptoms of tendinitis include:
If your child complains of persistent pain or discomfort in their foot or ankle, it’s important not to dismiss it as simply “growing pains” — especially if they’re an athlete. Early treatment can prevent tendinitis from getting worse and becoming a long-term issue.
Preventing tendinitis starts with good habits and smart training. Here are five ways to help your child reduce their risk:
Stretching and dynamic warm-up exercises prepare muscles and tendons for activity. Cooling down helps flush out lactic acid and prevent tightness, and both steps are important for preventing excessive strain on tendons. That means when your child has practice or a game, be sure to give them plenty of time to warm up before and cool down after.
Focusing on a single sport year-round increases your child’s risk of overuse injuries. Encourage them to take breaks between seasons or try other forms of exercise that use different muscle groups, like swimming or cycling. Make sure they also have at least one rest day per week.
Worn-out or poorly fitted shoes can contribute to poor foot mechanics and unnecessary stress on tendons. Athletic shoes should provide the right arch support and cushioning for your child’s sport, and we can make recommendations if you aren’t sure where to start. If your child has flat feet or high arches, custom orthotics can provide added support and protection.
Keep an eye on your child if they show (or complain of) symptoms like limping, heel pain, or frequent soreness. These can be early signs of tendinitis, and seeking prompt attention can prevent a mild irritation from developing into a more serious injury.
If your child’s pain persists or affects their performance, don’t wait to see a specialist. At Legacy Foot & Ankle, we offer expert evaluation and customized treatment plans for young athletes. From injury prevention strategies to physical therapy and rehabilitation, we’re here to help your child heal and return to play safely.
Your child’s passion for sports shouldn’t come at the expense of their long-term health. By taking a proactive approach to preventing tendinitis, you can help them enjoy their favorite activities with less pain and more confidence.
Call one of our offices in Bay City, Caro, Lapeer, and Rochester Hills, Michigan, or request an appointment online to get started.
