When training young athletes, particularly girls going through puberty, it’s crucial to consider how their bodies change—specifically, the Q-angle.
The Q-angle refers to the angle formed between the quad muscles and the kneecap, and it tends to increase in girls as their hips widen during puberty. This change can place more stress on the knees and affect their movement patterns, directly impacting their sports performance.
As girls hit puberty, this shift in biomechanics can lead to a greater risk of knee injuries, like ACL tears, and can affect how they run, jump, and move laterally. The key here is to adjust training to not only help them adapt to these changes but also keep them strong and injury-free. Teaching proper movement mechanics—like squats, lunges, and lateral exercises that focus on alignment and stability—is essential for keeping them performing at their best.
It’s also important to understand that no amount of training can eliminate the risks that come with these developmental changes. If an athlete starts to feel unusual pain or discomfort, it’s critical to refer them to a healthcare professional. Whether it’s a physical therapist or a sports medicine specialist, early intervention is key in addressing abnormalities before they turn into bigger issues.
The goal is to support our young athletes as they grow, ensuring their bodies are strong and capable of handling the physical demands of their sport. By understanding how puberty impacts movement—particularly in girls—we can create safer, more effective training programs that allow them to thrive.
Let’s train smarter, not harder! And always prioritize referrals when something feels off.
