MOBILITY & PUBERTY: Why Teens Need to Stretch Regularly
Stretching is beneficial to our overall health and wellbeing at any age and activity level. This is especially true for preteens and teens during puberty, when bones grow significantly faster than muscles and tendons can lengthen. This sudden mismatch creates muscle tightness, restricts range of motion, causes “growing pains” and can even lead to musculoskeletal disorders.
Regular stretching reduces the rate of these issues and prevents flexibility loss. Over time, it also improves posture and ensures muscles function efficiently during everyday tasks.
Flexibility Impacts Sports Performance
For young athletes, flexibility is directly related to exercise performance, so stretching before physical activity is crucial. Stretching programs have been studied across sports and shown:
Exercises involving explosive ankle strength improved the jumping power of soccer players.
Dynamic stretching exercises improved the serve action of tennis players.
Static stretching exercises reduced the blood lactic acid level of judo players. (Static stretching after physical activity promotes muscle recovery and reduces stiffness.)
Make Stretching a Daily Routine
All kids, not just athletes, are at risk of developing musculoskeletal pain and disorders because of growth-related flexibility loss. To keep up with rapid bone growth and maintain flexibility, help your teen follow these best practices:
Always warm up: Never stretch "cold" muscles, as this can lead to strains. Do 5–10 minutes of light movement, like jogging in place or jumping jacks, before static stretching.
Hold the stretch: Hold steady stretches for 20–30 seconds. Do not bounce, as bouncing can cause muscle tears.
Avoid pain: Stretching should feel like a gentle tension, never sharp pain.
Focus on key areas: Target the major muscle groups, paying special attention to the calves, quadriceps, hamstrings and lower back.
Add Your Teen to Your FHF Membership
We’re running a special now through the end of summer to add a Junior Athlete to your FHF membership for just $75! Contact info@freighthousefitness.com to get started.