Knee pain in youth athletes is often a message, not a primary problem. Pain commonly reflects how the hip, ankle, and core are managing load during running, jumping, and cutting. Early assessment and targeted movement and strength work from a physiotherapist can reduce symptoms, restore confidence, and keep children in the sports they love. Book a free discovery visit to start a movement-first plan.
The knee is usually the messenger, not the cause
When parents ask “why does my child have knee pain from sports?” the simplest answer is that the knee is where the body tells us something in the chain above or below is being overloaded. The joint itself may be irritated from repeated loading, but the reason that load concentrated there often comes from limited hip strength, poor ankle mobility, or insufficient core control.
This idea helps explain why youth knee pain without a clear single injury is so common in kids who play soccer, basketball, volleyball, and other pivoting sports. The movement demands are high while bodies are still changing.
Why movement quality matters more than an isolated pain spot
Knee pain during play — whether in soccer, basketball, or volleyball — commonly shows up when movement control breaks down. For example:
- A lack of hip abductor strength can allow the thigh to collapse inward during landing, increasing stress on the kneecap.
- Limited ankle dorsiflexion can change landing mechanics and shift forces to the knee.
- Weak or poorly timed core activation reduces the ability to absorb force through the trunk, leaving the lower limb to compensate.
Focusing only on the sore spot (icing, rest, or local massage) may calm symptoms temporarily, but without improving movement quality the pain often returns as soon as play resumes.
Common patterns parents see (and what they often mean)
- Pain that comes on during or after practice: Often related to loading and repetitive stress rather than a single traumatic injury.
- Pain on one side more than the other: Suggests asymmetry in strength or movement pattern.
- Pain with jumping, landing, or cutting: Frequently linked to hip and trunk control or landing technique.
- Pain below the kneecap in adolescents: May be Osgood–Schlatter or patellar tendon irritation — often growth-related plus load.
Not all knee pain is serious, but patterns tied to activity, limp, swelling, or lasting more than a few weeks deserve professional attention.
When knee pain is not just “growing pains”
True growing pains are typically bilateral, occur at night, and do not limit activity. When knee pain is activity-related, persistent, or causing movement changes, it is likely not simple growing pains. If your child is avoiding drills, altering how they run, or complaining of pain during sport, evaluation is recommended.
The role of training load and recovery
Young athletes are often enthusiastic and may increase training volume quickly — extra sessions, tournaments, or year-round play raise cumulative load on developing tissues. Without adequate recovery, tendons and growth-related structures can become irritated.
Rest can reduce symptoms, but rest alone does not address the underlying movement or strength issues that caused the overload. That’s why a short period of modified activity combined with targeted rehabilitation is usually more effective than prolonged inactivity.
Practical, movement-first tips parents can try now
- Observe movement, not just pain. Watch single-leg squats, landing from a jump, and how your child cuts. Does the knee fall inward? Is the trunk collapsing? These signs point to movement control issues.
- Prioritise controlled progression. Reduce painful activity for a few sessions and replace with low-pain alternatives — for example, cycle or swim instead of jump-heavy sessions.
- Build strength in the right places. Focus on hip abductor and extensor strength, single-leg balance, and core stability. Exercises should be progressive, sport-specific, and coached for quality.
- Improve ankle mobility when appropriate. Better ankle dorsiflexion often improves squat and landing mechanics and reduces knee demand.
- Warm up consistently. A short dynamic warm-up with activation drills for hips and glutes before practices can reduce load spikes.
- Encourage honest feedback. Ask about pain during or after activity and avoid pushing through pain as the default strategy.
These steps are designed to reduce recurring knee pain in young athletes and to protect development while keeping sport participation realistic.
Example beginner exercises (general guidance — individual plans vary)
- Glute bridge progressions for hip extension control.
- Side-lying clams or banded sidestep variations for hip abductor strength.
- Single-leg stands progressing to single-leg squats for balance and control.
- Controlled step-downs from a low box to train eccentric control during landing.
A physiotherapist will tailor intensity, volume, and progressions to your child’s age, stage of growth, and sport demands.
The mental side: confidence and fear matter
Pain can change how a child moves — and how they think about movement. Hesitation when landing or cutting increases the risk of compensatory patterns and further pain. Addressing confidence, normalising gradual return, and coaching safe progressions are as important as the physical exercises.
What a physiotherapy assessment looks like
A movement-focused assessment typically examines hip strength, ankle mobility, trunk control, single-leg stability, and sport-specific movement patterns. The clinician looks for asymmetries and tests how the knee behaves during functional tasks.
From there, a plan is made that usually includes hands-on guidance, a tailored exercise program, gradual return-to-sport steps, and education for parents and coaches about load management.
When to seek urgent medical attention
Seek urgent care if your child has a sudden severe injury, an obvious deformity, inability to bear weight, substantial swelling, or signs of infection (redness, warmth, fever). For persistent or recurring pain that reduces participation or changes movement, schedule a focused assessment.
Why early physiotherapy helps most kids get back to play faster
Early assessment stops the cycle of rest → return → recurrence by addressing the reasons the knee is overloaded. Targeted strength, movement retraining, and graded return strategies restore tissue capacity and confidence, often with faster, more sustainable results than repeated rest periods.
Practical next steps for parents
- Monitor pain and movement for a week and record when pain occurs.
- Modify high-pain activities temporarily and replace with lower-impact options.
- Book a movement-focused assessment if pain persists longer than 2–3 weeks, limits participation, or changes the way your child moves.
If you’d like to explore a movement-first plan, you can book a free discovery visit to discuss your child’s knee pain and next steps: https://www.motusrx.com/free-discovery-visit/ or call (920) 335-7227 to arrange a time.
Final thoughts
Youth knee pain is common, but it is also very manageable when we treat the body as a system instead of an isolated part. The knee often signals that other links in the chain — hips, ankles, or core — need support. With early, movement-focused care, most young athletes can reduce pain, improve performance, and get back to the sport they love.
If you’re unsure whether your child’s knee pain is just “growing pains” or something that would benefit from targeted care, trust your instincts and get a professional perspective early. A short, guided plan can keep seasons on track and help your child build strength and confidence for the long term.