Teen Athletes: Staying Healthy, Growing Strong, and Performing at the Top of Their Game

Growing up, I watched my older brother weight train from the age of 7, later to become a professional body builder, winning local and national titles. This kind of teen intensity of training was quite unusual in, what my teenage son lovingly refers to as, the 1900’s  .

Today’s teen athletes are stronger, faster, and more driven than ever. From early-morning practices to weekend tournaments, it’s inspiring to see young people throw themselves into their sports with everything they’ve got. And they now have relentless social media influencers in their ear insisting on all the supplements and enhancements they must have to become their most outstanding athletic self. However, all this intensity can come with a cost: the long-term health of these growing bodies. So how do we, as parents, guide them in what is good, healthy and, most importantly, not damaging to their future self?

Whether it’s football, gymnastics, lacrosse, dance, or basketball, the demands on the teenage body are real. And what’s often overlooked is that the growing body needs care, not just conditioning. Attention to mobility, nutrition, recovery, and smart training habits can help teen athletes not only stay in the game but thrive in it - today and for years to come.

Here’s what every parent, coach, and athlete should know.

1. The Teenage Body Is Still Developing

Teen athletes are still growing - which means their joints, bones, and connective tissue are under construction. That makes them more vulnerable to injury, especially when they’re training hard without adequate recovery.

Take Jordan, a high school lacrosse player who trained intensely all year without proper rest. At 16, he suffered a stress fracture in his lower back. The injury sidelined him during the season - but worse, it led to chronic back issues that still affect him as an adult. This is a reminder that the foundation built during adolescence lasts a lifetime, for better or worse.

2. Stretching: The Most Skipped - and Most Important - Step

After a hard lift or practice, stretching can feel like an afterthought. But skipping it sets the stage for stiffness, soreness, and injury.

Sean, a 17-year-old basketball player, hit the gym hard but always skipped cooldowns. Over time, his tight muscles made it hard for him to sprint, jump, or move laterally without discomfort. The result? Knee pain, reduced range of motion, and a frustrating plateau in his performance.

We’ve all heard it before - stretching isn’t optional, it’s part of the workout. When done consistently, it improves flexibility, reduces soreness, and supports long-term performance.

3. Fascia: The Hidden Key to Movement and Injury Prevention

For those unfamiliar, fascia is the connective tissue that surrounds each of your muscles (like the thin, clear layer surrounding a chicken breast). Sadly, it is far too often forgotten in the training process. But if it's tight or “stuck,” it can restrict movement and prevent muscles from fully expanding and contracting, leading to strain or injury.

Sophia, a competitive dancer, developed persistent hip pain even though she stretched daily. It turned out her fascia was bound up in her thighs and hips, preventing healthy muscle movement. After incorporating foam rolling, massage, and gentle myofascial release, she was able to recover and return to dancing stronger and more balanced.

Healthy fascia means healthy movement. Regular bodywork, mobility routines, and dynamic stretching help fascia stay hydrated, mobile, and functional.

4. Massage: Not Just for the Pros

When it comes to bodywork for athletes, most people think massage therapy is reserved only for the elite or pro athletes - but teens benefit just as much (if not more). As their bodies grow and adapt to new loads and movements, massage can help with recovery, soreness, and performance.

Massage is best for the athlete when it incorporates the release of facia (called “myofascial release) and stretching, in addition to muscle therapy. Not only will this increase mobility, but it will also improve circulation, reduce soreness after training, and help athletes feel more relaxed, focused, and recovered. For sports like cheerleading, gymnastics, dance, or football, where the body endures repeated impact or extreme ranges of motion, regular massage supports resilience and mobility.

5. Smart Training: Quality Over Quantity

Teens are often told to push through pain or do more to get ahead. But more is not always better. Smart training focuses on:

• Proper technique and form
• Balanced strength and mobility
• Scheduled rest and recovery days
• Listening to pain and fatigue cues

Overtraining and poor movement patterns can lead to breakdowns and injury. Coaches and parents should prioritize long-term health over short-term wins, helping young athletes build habits that last.

6. Nutrition & Supplements: Fueling, Not Fixing

Here’s the truth: no supplement can replace proper nutrition, rest, and recovery. And with supplement trends exploding - especially among teens - it’s critical to know what’s helpful, what’s unnecessary, and what’s downright dangerous.

Creatine: Creatine is one of the most studied and generally safe supplements available. And in appropriate doses, it can support strength and muscle recovery. However, it’s not a magic bullet. It’s meant to supplement, not replace, consistent nutrition, hydration, sleep, and training. For teens considering creatine, it should always be discussed with a healthcare provider or sports nutritionist, and paired with education on hydration, dosage, and individual health needs.

Pre-Workout: Proceed with caution. As a wellness professional and the mother of a teenage boy who works out regularly, I’ve had many conversations about pre-workout powders - with kids, parents and doctors. The reality? Pre-workout supplements are often unnecessary and can be dangerous. Did you know one serving of a popular pre-workout powder can contain more caffeine than an energy drink - as much caffeine as 4 to 5 cups of coffee? That’s a jolt to the heart, nervous system, and sleep cycle - all things a growing teen needs to protect. While elite-level athletes might use caffeine strategically during major competitions, that level of stimulation is never needed for daily practices or gym sessions. For teens, it can lead to anxiety, insomnia, heart palpitations, or dependency. A banana, a glass of water, and 7-8 hours of sleep will do more for performance than a tub of neon powder ever will.

Steroids and Performance Enhancers: Hard to believe at this pint but steroids and synthetic performance enhancers are still a thing in locker rooms, gyms, and especially in social media. Whether it’s pressure to bulk up or compete harder, some teens may be tempted. It’s important to understand that these substances can seriously harm growing bodies, disrupt hormones, damage organs, and increase risk of mental health issues - all for temporary gains that often lead to long-term damage. Although my brother did not partake, we have witnessed the long-term effects of these enhancers on his peers, now on their 60’s – not good, on many levels. Confidence, strength, and performance are best built the old-fashioned way: with patience, education, and a lot of smart effort.

7. The Mental Game: Feeling Good Fuels Confidence

We all know that when the body feels off, the mind follows. Teen athletes who are sore, stiff, or running on fumes are more likely to experience anxiety, low motivation, and burnout. On the other hand, when they’re rested, fueled, and mobile, their confidence rises, and performance improves. Massage, stretching, and recovery routines create space for athletes to check in - physically and mentally - and return to their sport with more clarity and enjoyment.

Strong Now, Strong Later

Teen sports are more competitive than ever. But performance without care is a short game. The goal isn’t just to succeed today - it’s to stay strong, healthy, and pain-free for life.

Whether you’re a parent, coach, or teen athlete yourself, investing in smart training, proper nutrition, recovery tools, and wellness routines is the most powerful form of preparation. So yes, stretch, breathe, rest, recover, hydrate, and train wisely.

You only get one body. Treat it like the asset it is.