Stop Taping, Start Training: How to Prevent Joint Pain in Kids

Last Saturday changed how I think about youth sports injuries.

I was sitting in the bleachers watching my daughter Emma's cheerleading practice when something caught my eye. During their water break, I counted the girls on the sidelines. Out of eight kids, five had bright blue kinesio tape wrapped around their knees. Five twelve-year-olds.

I've been treating athletes for 26 years now, and honestly? This rattled me. Sure, I've seen plenty of torn ACLs in high schoolers, rolled ankles in college players, even some overuse injuries in determined 14-year-olds. But this many middle schoolers walking around looking like they just left my clinic? That's new.

It got me thinking about a conversation I had with Emma's coach last month. She mentioned that three girls had already dropped out this season because of knee pain. Three. In October.

Something's not adding up here.

What Changed? (Spoiler: It Wasn't the Sports)

When I played baseball as a kid in the '80s, our season ran April through June. That was it. Then I'd switch to soccer cleats in the fall, basketball shoes in winter. My joints got variety. They got breaks.

Emma's teammate Sarah plays competitive cheer year-round, tumbling classes in January, competition season February through May, summer camps, then right back into fall prep. Her knees never get a break from those repetitive landing forces.

But here's what really gets me: these kids are actually weaker than we were. I know that sounds crazy, but hear me out. Last week, I evaluated a 13-year-old soccer player who couldn't hold a single-leg balance for more than three seconds. Three seconds! When I was his age, we spent hours on our bikes, climbing trees, playing pickup games that built natural strength and coordination.

Now? These kids are incredibly skilled at their specific sport but struggle with basic movement patterns. They can nail a complicated tumbling pass but can't do a proper squat.

Why I Cringe Every Time I See Kinesio Tape on Kids

Look, I'm not anti-tape. I use it in my clinic all the time, but as part of a comprehensive treatment plan, not as a standalone fix.

Here's what happens when parents see their kid in pain: they panic (understandably) and reach for the most visible solution. Tape looks professional. It looks like you're "doing something." Pro athletes wear it, so it must work, right?

Wrong.

When 12-year-old Madison comes to my office with patellofemoral pain and her mom says, "We've been taping it for three months," I know we've wasted three months. Because that tape has been:

• Letting weak glutes stay weak
• Allowing poor movement patterns to continue
• Creating a false sense of security
• Teaching Madison that her body needs external support to function

I had one young gymnast tell me last year, "I can't practice without my knee tape." She was 11. Eleven! That broke my heart.

Here's What Actually Works (And It's Not Complicated)

Real talk: if your kid needs tape to get through practice, they need strength training. Not Olympic weightlifting, I'm talking about mastering their own body weight.

In my clinic, I start every young athlete with what I call the "Foundation Five":

Bodyweight squats - Most kids I see can't squat to parallel without their knees caving in. We fix that first.

Single-leg glute bridges - Weak glutes are behind 80% of the knee pain I treat in young athletes.

Push-ups (modified if needed) - Upper body strength prevents compensation patterns that lead to overuse injuries.

Planks and side planks - Core stability is the foundation of everything.

Single-leg stands - Balance and proprioception that video games can't teach.

That's it. No fancy equipment. No gym membership required. Just consistent work on movement quality.

I had one mom tell me, "But Sarah already practices four hours a day. When would she do strength training?" My answer? "How much time is she currently spending iced up on the couch with knee pain?"

The Uncomfortable Truth About Rest

This is where I usually lose parents.

I tell them their kid needs at least one full day off per week, and they look at me like I suggested quitting school. "But coach says if she misses practice, she'll lose her spot on the team."

I get it. The competition is fierce. But here's what I've learned from treating hundreds of young athletes: the ones who burn out at 15 are rarely the ones still playing at 25.

Emma takes Sundays completely off. No cheer, no tumbling, no "light" conditioning. We go hiking, she reads, she hangs out with non-cheer friends. Her teammates think we're crazy. Her knees think we're smart.

What This Looks Like in Real Life

Let me tell you about Jake, a 13-year-old baseball pitcher who came to see me last spring. Classic overuse injury, shoulder impingement from throwing year-round. His parents had been driving him to three different pitching coaches, buying every arm sleeve and recovery device they could find.

Know what fixed Jake? Two months of focused strength training, a throwing program that included actual rest days, and learning to listen to his body. No tape. No sleeves. No magic.

He's now pitching better than ever and hasn't missed a game due to pain in eight months.

Your Action Plan (Start This Week)

If your kid is dealing with joint pain right now, here's what I want you to do:

Today: Schedule one full rest day this week. I don't care if it's "just" from the painful activity. Rest is rest.

This Week: Add 15 minutes of basic strength exercises three times. YouTube has tons of bodyweight routines for kids. Find one and do it together.

This Month: If pain persists despite rest and strengthening, get a professional evaluation. Not from Dr. Google, from an actual physical therapist who works with young athletes.

Moving Forward: Make strength training as non-negotiable as showing up to practice. Your kid's 30-year-old self will thank you.

The Bottom Line

That Saturday at cheer practice was a wake-up call. Not just for me as a physical therapist, but as Emma's dad. We're raising a generation of incredibly talented young athletes whose bodies can't keep up with their skills.

The solution isn't more tape, better braces, or expensive recovery gadgets. It's getting back to basics: building strong, resilient bodies that can handle the demands we're placing on them.

Next time your kid reaches for the tape, try asking a different question: "What can we do to make you stronger?"

Because in 20 years, they won't remember whether they won that tournament in seventh grade. But they'll definitely remember if their knees still work.

Dr. Rob Letizia has been treating athletes of all ages for over 25 years at his practice in New Jersey. If your child is dealing with recurring joint pain, you can schedule a consultation by calling (973) 689-7123 or visiting https://spectrumtherapynj.com/. Early intervention and proper training can prevent minor issues from becoming major problems.