Whenever I see an adult at the clinic with hip pain, I always ask about their sporting history as a child — and for good reason.
Sports participation during childhood can heavily influence hip development and growth, with lasting impacts on hip health in adulthood. During adolescence, children undergo rapid growth, and their bones continuously respond to the stimuli placed upon them — particularly the forces generated through various activities.
In response to weight-bearing movements such as hopping and jumping, bone tissue is stimulated to remodel and increase its density in certain areas of the hip. Conversely, children who are wheelchair-bound or highly sedentary are more likely to have lower bone density in specific parts of the hip due to a lack of these stimuli.
Growth plates do not fully fuse until early adulthood. As a result, the sports and activities children engage in can directly influence how their hips develop.
Common Mistakes That May Affect Hip Development
1. Overloading Change-of-Direction Sports
While sports involving rapid changes of direction are excellent for agility and dynamic hip control, excessive participation — particularly in just one sport — can lead to the development of CAM morphology. This condition involves the growth of a bony bump on the head of the femur, causing it to lose its natural spherical shape. CAM morphology can result in hip impingement and is especially common in males.
2. Forcing Excessive Hypermobility
Hypermobility isn’t inherently problematic if there is sufficient muscular control around the joint. However, forcing flexibility can overload the hip, stretching ligaments and capsular structures beyond safe limits. A common issue, especially in females, is hip dysplasia, where instability arises due to under-coverage of the femoral head.
A typical case seen in the clinic might involve an 11-year-old girl attending 5–6 gymnastics sessions a week, doing frequent static stretching.
It’s important to preface this by noting: not all children in high-flexibility sports develop hip issues. However, it is a contributing factor we evaluate in the clinic when hip problems arise.
3. Inadequate Rest
Rest is crucial for proper recovery and healthy growth. Literature consistently emphasizes the importance of rest between sessions, and evidence shows that insufficient recovery in children can lead to problems involving the growth plates, bones, tendons, and muscles.
What Should I Consider When Helping My Child Choose Their Sports?
Variety
Playing a mix of sports helps children develop a broad range of motor and coordination skills and subjects their hips to diverse movement patterns and loads. For example, a sport like soccer, which involves frequent directional changes, can be balanced with swimming, which promotes low-impact endurance and full-body coordination. Similarly, gymnastics can improve flexibility and control, while tennis offers agility and lateral movement training. The combinations are endless and can help build a well-rounded athletic foundation.
Time
Try to spread activities throughout the week to allow time for recovery. This helps prevent stress-related injuries. Stacking multiple games or sessions in a single day is generally unsustainable and increases the risk of overload injuries.
Enjoyment
What does your child enjoy the most? Enjoyment plays a vital role in long-term participation. Children who enjoy their chosen activities are more likely to continue playing them — fostering lifelong healthy habits and a positive relationship with movement.
