Tendon pain in young athletes, particularly during high-growth years, is a common but often misunderstood issue. A new study led by physiotherapist Sam Blanchard has shown that customising exercises based on how each athlete’s muscles and tendons work together can make a big difference. In fact, this approach reduced knee pain by two-thirds in a group of active teenage girls.
What’s Causing the Pain?
As teenage athletes grow, their muscles often get stronger faster than their tendons. This mismatch can cause too much strain on the tendon, especially the one at the front of the knee called the patellar tendon. Over time, this can lead to pain and injury.
What Is a Smarter Way to Train?
In this study, researchers worked with young female handball players for two seasons. In the first season, they just observed. In the second season, they introduced personalised exercises based on each girl’s muscle–tendon profile.
Here’s how it worked:
- If the girl’s tendons weren’t working hard enough, they gave her exercises with more reps (about 20–30 per set), to gently encourage better tendon function.
- If the girl’s tendons were working too hard, they used short, strong holds (isometric exercises) to safely build tendon strength and reduce stress.
The results were impressive…
- The number of girls with knee pain dropped from 40% to 13%.
- The balance between muscle and tendon improved.
- The athletes were able to train and play with less discomfort.
What Does This Mean for Your Young Athletes?
If your daughter is complaining about sore knees, or if you want to prevent pain from happening in the first place, personalised exercise might be the key.
At Back To Health Physio, we can assess how your child’s muscles and tendons are working together and create a plan that supports healthy, pain-free movement. It’s all about the right exercises for the right person.
Not every athlete needs the same program. Growing bodies need extra attention, especially when sports are involved. With a little bit of personalisation, we can keep young athletes strong, healthy, and doing what they love, without pain holding them back.
