Understanding Achilles Tendon Pain in Youth Sports
Achilles tendon problems aren’t just for adults, active kids and teens can develop pain, tightness, or overuse injuries in the back of the ankle, especially if they run, jump, or play high-impact sports. While rest and ice can help in the short term, real recovery is about more than just taking a break. At BC + PT, we focus on helping young athletes get back to doing what they love, safely and confidently.
Why Does Achilles Pain Happen in Young Athletes?
Achilles tendon pain often comes from doing too much, too soon, or repeating the same movements without enough rest or variety. This can lead to tiny injuries in the tendon, especially during growth spurts or intense training seasons. Limited ankle flexibility, muscle imbalances, and even shoe choice can also play a role. While adults often struggle with tendon pain due to aging, young athletes are more likely to have issues related to training load and biomechanics.
Key takeaway:
If your child has pain in the back of the ankle that’s not going away, it’s often a sign that their body needs a smarter approach to training and recovery, not just rest.
Building a Better Recovery Plan: Exercises That Work
The best results come from a personalized exercise plan. Research shows that slow, controlled strengthening exercises, like heel drops or resistance band movements are more effective than just resting or stretching alone. For some, the classic “eccentric heel drop” exercise is a great start, but we often adjust the plan to match the athlete’s age, sport, and goals.
For example, a soccer player and a gymnast may both have Achilles pain, but their rehab should look different. We gradually increase the challenge with more reps, added resistance, or sport-specific drills as they get stronger. The goal isn’t just pain relief, it’s to rebuild the tendon’s ability to handle real-life movement, so young athletes can return to play with confidence.
Clinical insight:
It’s not just about the type of movement (eccentric vs. concentric), but about using enough resistance and slow tempo to truly strengthen the tendon. Each person is different, so each person gets their specific plan from their Physical Therapist that reflects what works best for them.
Extra Tools for Healing
Sometimes, additional therapies can speed up recovery, especially for stubborn or long-lasting cases. At BC + PT, we may use techniques like:
- Manual therapy to ease tightness and improve blood flow.
- Instrument-assisted soft tissue work: To break down scar tissue and encourage healing.
- E-Stim or other modalities: To reduce pain and stimulate recovery.
But no tool replaces the value of a well-designed, progressive exercise plan and good communication between the athlete, family, and care team.
How Long Does It Take to Get Better?
Tendon healing takes patience. Most young athletes start to see improvement in a few weeks, but full recovery can take several months, especially if the pain has been around for a while. It’s important to follow the plan, avoid rushing back to sports too soon, and celebrate every milestone along the way. Of course, we always preface that every individual and every injury is unique and should be treated as such. While we don’t like to put a specific time frames or generalities, staying consistent and communicative of your pain levels and needs with you BC + PT Physical Therapist can help.
What Parents and Young Athletes Should Know
- Stick with the plan: Consistency with exercises is key for tendon healing.
- Stay active (but smart): Total rest isn’t the answer. Gentle guided movement helps the tendon repair.
- Look at the whole picture: Sometimes ankle, hip, or even core strength needs attention. We address the entire lower body to prevent future problems.
- Support recovery with nutrition: Eating enough protein and nutrients can help the body rebuild tissue.
Our Approach at BC + PT
Our mission is to help every young athlete in Western New York stay active, healthy, and resilient. Whether they’re chasing a soccer ball, scoring in basketball, or just enjoying gym class. We combine evidence-based care, education, and encouragement to support kids, teens, and families through every step of recovery.
If your child is struggling with Achilles pain or any sports injury, call BC + PT at (716) 892-8811. We’re here to help them move, heal, and get back to what they love with confidence.
References
- Mayo Clinic. “Achilles Tendinitis.” Mayo Clinic
- American Academy of Orthopaedic Surgeons. “Achilles Tendon Problems in Children and Adolescents.” AAOS
- Cleveland Clinic. “Achilles Tendon Injury.” Cleveland Clinic
- National Institute of Arthritis and Musculoskeletal and Skin Diseases. “Youth Sports Injuries.” NIAMS