Growth Spurts & The Youth Athlete: A Quick Overview
The growth spurt is one of the most significant — and least talked about — events in a young athlete's development. Understanding what's happening, and when, is key to keeping your child training safely and confidently through it.
The growth spurt is a key component of the youth athlete journey. Knowing what goes on — and when — is essential for everyone involved with the child to maximise positive outcomes during what can be a genuinely tricky period.
How the Body Grows
Humans grow in predictable, stable patterns — progressing from distal (parts further from the centre of the body) to proximal (parts closer to the centre). In the lower body, this means a child's feet and ankles begin their period of rapid growth first, followed by the knees, and finally the hips and lower back.
A practical early sign that this process has begun: your child starts rapidly going through shoes and boots because their feet simply won't stop growing.
When Does It Happen?
The main period of rapid growth typically falls within a predictable window — and the rate of change during this time is significant:
Why Growth Spurts Affect Athletic Performance
During the growth spurt, it is the bones that drive the change in height. Muscles, ligaments, tendons, and other connective tissues do not grow at the same rate — they take time to catch up. These rapid changes in limb length mean that, for a period, a child's brain and body can struggle to get back on the same page.
This is referred to as adolescent awkwardness — a temporary phase where a child may struggle to coordinate their body for physical tasks they could previously perform with ease. It is entirely normal, and it resolves as the supporting tissues adapt.
The good news is that strength training is protective during this period. Appropriately prescribed resistance training minimises the negative impact of these transient changes and meaningfully reduces the risk of developing growth-related overuse injuries.
What Actually Helps Young Athletes Through This Period?
- Education — for the child and the adults around them Understanding what is typical during rapid growth can significantly reduce the anxiety and frustration a child may experience. Knowing why their body feels different helps normalise what is happening.
- Regular height and weight monitoring Tracking measurements over time gives valuable insight into where a child is within their growth cycle — and what level of support or load modification may be appropriate at any given point.
- Get assessed if pain is present If your child is experiencing pain or soreness that differs from standard muscular fatigue, is relatively active, and falls within the relevant age ranges, it is worth getting assessed for growth-related overuse conditions. Early identification makes management considerably more straightforward.
- Open communication across the support team When activities need to be modified in the short to medium term, it is important that allied health practitioners, coaches, and parents are communicating clearly and operating from the same plan. Mixed messages create confusion and inconsistency.
- A long-term, individual-focused development mindset Every child will experience a growth spurt — but no two will experience it the same way. Resisting the urge to push through symptoms in pursuit of short-term performance outcomes protects long-term athletic potential.
Is your young athlete going through a growth spurt?
Our practitioners at 4D Health and Performance have experience working with youth athletes at every stage of development. Whether it's assessment, strength programming, or coordinating with coaches and parents — we can help build the right plan for your child.
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