Striking the Right Balance: The Crucial Role of Physical Activity Levels and Recovery for Children and Adolescents with Joint Pain
Physical activity is essential for the healthy growth and development of children and adolescents. It promotes cardiovascular fitness, builds strength, improves coordination, and supports overall well-being. However, it is equally important to understand the significance of balancing physical activity levels and recovery, especially for young individuals experiencing joint pain following exercise. In this blog post, we will delve into the pressures associated with apophysitis conditions during growth periods, explore the dangers of early sports specialization, and emphasize the significance of balancing multiple movement patterns and developmental learning.
Understanding Apophysitis and Growth Periods:
Apophysitis refers to the inflammation of the growth plates in bones that are not yet fully developed. These growth plates are vulnerable areas located at the ends of long bones, where growth and development occur. During growth spurts, bones grow rapidly, and the muscles and tendons around them may struggle to keep up, leading to increased stress on the growth plates. This excessive stress can result in joint pain, swelling, and discomfort.
Common types of apophysitis conditions include Osgood-Schlatter disease (knee), Sever's disease (heel), and Little League elbow (elbow). These conditions are more prevalent during periods of rapid growth, typically between the ages of 9 and 16. The pressures associated with apophysitis conditions highlight the importance of striking a balance between physical activity and recovery to prevent overuse injuries and support healthy development.
Dangers of Early Sports Specialisation:
In recent years, there has been an increasing trend towards early sports specialisation, where children focus on a single sport at an early age, often to the exclusion of other physical activities. While this may seem advantageous for skill development, it can have detrimental effects on young athletes, particularly when it comes to joint health.
Early sports specialization often involves repetitive movements and excessive stress on specific joints, which can lead to overuse injuries and increased risk of apophysitis conditions. Additionally, limiting a child's exposure to a variety of movement patterns and sports can hinder their overall physical development, coordination, and motor skills. Encouraging children and adolescents to engage in a range of physical activities allows them to develop well-rounded athleticism, reduce the risk of overuse injuries, and enhance their overall enjoyment of movement.
Balancing Multiple Movement Patterns and Developmental Learning:
To promote joint health, it is crucial to strike a balance between different movement patterns and developmental learning. Children and adolescents should be encouraged to participate in a variety of sports and physical activities that involve different muscle groups and joint movements. This approach helps distribute the stress on various parts of the body and reduces the likelihood of overuse injuries.
Furthermore, emphasizing developmental learning is vital for young individuals with joint pain following exercise. Proper coaching and instruction that prioritise age-appropriate techniques and movement mechanics can significantly reduce the risk of injuries. Coaches, parents, and healthcare professionals should collaborate to create training programs that account for the specific needs and growth stages of children and adolescents.
Recovery and Rest:
Lastly, ensuring adequate recovery and rest is crucial for young individuals with joint pain. Rest days allow the body to repair and rebuild, reducing the risk of overuse injuries and promoting overall recovery. Encouraging proper sleep habits and providing time for relaxation and rejuvenation can greatly contribute to the physical and mental well-being of children and adolescents.
The simple rules that should be considered: (Reference Balance is Better- Sports NZ)
Take 1 month off from a sport 3x per year.
2 days off per week from a sport = decreased injury chance
Multiple sports= decreases injury chance, stress, and burnout
Delaying specialising until late adolescence= more likely sporting success
Hours organised sport should not exceed athlete’s age.
Limit total sports participation (training & competition) 16 hours per week
Primary focus- learn lifelong physical activity skills and have fun.
Conclusion:
Balancing physical activity levels and recovery is paramount for children and adolescents experiencing joint pain following exercise. Understanding the pressures associated with apophysitis conditions during growth periods, recognizing the dangers of early sports specialization, and emphasizing the importance of balancing multiple movement patterns and developmental learning are key to promoting healthy development and preventing injuries. By fostering a well-rounded approach to physical activity and recovery, we can support the optimal growth and well-being of young individuals.
References:
Brenner, J. S., LaBotz, M., Sugimoto, D., & Stracciolini, A. (2019). The Psychosocial Implications of Sport Specialization in Pediatric Athletes. Journal of Athletic Training (Allen Press), 54(10), 1021-1029. https://ezproxy.aut.ac.nz/login?url=https://search.ebscohost.com/login.aspx?direct=true&site=eds-live&db=s3h&AN=140161267
Brown, K. A., Patel, D. R., & Darmawan, D. (2017). Participation in sports in relation to adolescent growth and development. Translational pediatrics, 6(3), 150.
Buckler, J., & Wild, J. (1987). Longitudinal study of height and weight at adolescence. Archives of Disease in Childhood, 62(12), 1224-1232.
Carsen, S., Grammatopoulos, G., Zaltz, I., Ward, L., Smit, K., & Beaulé, P. E. (2021). The Effects of Physical Activity on Physeal and Skeletal Development. JBJS reviews, 9(10). https://doi.org/10.2106/JBJS.RVW.21.00060
Patel, T. S., McGregor, A., Fawcett, L., Bekker, S., Williams, S., Williams, K., & Cumming, S. P. (2021). Coach awareness, knowledge and practice in relation to growth and maturation and training load in competitive, young gymnasts. International Journal of Sports Science & Coaching, 16(3), 528-543. https://ezproxy.aut.ac.nz/login?url=https://search.ebscohost.com/login.aspx?direct=true&site=eds-live&db=s3h&AN=150847481
Wilson, J. C., & Rodenberg Jr, R. E. (2011). "GROWING" PAINS: APOPHYSITIS OF THE LOWER EXTREMITIES. Contemporary Pediatrics, 28(6), 38-46. https://ezproxy.aut.ac.nz/login?url=https://search.ebscohost.com/login.aspx?direct=true&site=eds-live&db=ccm&AN=61890758
Zwick, E. B., & Kocher, R. (2014). Growth dynamics in the context of pediatric sports injuries and overuse. Seminars in musculoskeletal radiology,
Australasian College of Sport and Exercise Physicians. (2019). Australasian college of sport and exercise physicians position statement: Sport specialisation in young athletes. Australasian College of Sport and Exercise Physicians – ACSEP. Retrieved 20th August 2020, from https://www.acsep.