Supporting Female Athletes: What Girls Ages 10+ Need for Strength, Safety & Long-Term Success
From youth soccer players to high school cross-country runners, female athletes bring incredible energy, drive, and determination to their sport. But behind every successful young athlete is a strong foundation—one built not just on practice, but on education, nutrition, and care tailored to the unique needs of growing bodies.
At our clinic, we’re passionate about supporting female athletes through every stage of development. Here are some essential areas we focus on when working with girls ages 10 and up:
1. Nutrition That Fuels Performance—Especially for Teens and Preteens
Young female athletes are still growing, which means their nutritional needs go beyond performance—they're fueling both development and activity. Unfortunately, it’s common for girls to unintentionally underfuel, especially when sports schedules ramp up or when there’s social pressure around food and body image.
What to watch for:
Skipping meals or snacks
Low energy or fatigue during workouts
Frequent injuries or slow recovery
Key tips for caregivers and athletes:
Encourage regular meals with complex carbs, healthy fats, and high-quality protein. Pack lunches together!
Incorporate iron-rich foods (like leafy greens and lean meats) and calcium for bone health.
Don’t skip post-workout snacks! Recovery starts with refueling.
If your athlete seems to be losing energy, strength, or focus, the Rooted PT team is here to help ensure she’s getting what her body needs.
2. Aligning Workouts With the Menstrual Cycle
Did you know that hormonal changes throughout the menstrual cycle can influence an athlete’s strength, energy, coordination, and recovery?
Training with the cycle in mind—rather than pushing through it—can make a real difference in performance and injury prevention. For some athletes, this might mean adjusting intensity at certain points in the month or building in more recovery when it’s needed most.
Every body is different, and we’re here to help female athletes (and their caregivers) better understand how to align training and nutrition with what their bodies are naturally doing.
Want personalized guidance on cycle-aware training? Let’s talk.
3. Strength Training: Form Comes First
We love seeing girls lift! But strength training should always start with proper mechanics and movement awareness. Without a solid foundation, athletes are more prone to overuse injuries, knee instability, and back pain—especially during growth spurts.
Our focus in physical therapy includes:
Teaching proper, fundamental movement patterns (like squats, hinges, and planks)
Building core strength and stability
Ensuring alignment through the knees, hips, and ankles to reduce injury risk
Whether your athlete is just getting started with weights or looking to take their training to the next level, a form-focused approach builds confidence and long-term resilience.
4. Recovery Is Part of the Plan
Recovery isn't optional—it’s where the magic happens. And yet, many young athletes skip it. With busy school days, back-to-back practices, and weekend tournaments, rest often takes a backseat. We teach our clients breathing and stretching techniques they will use for a lifetime.
Recovery strategies we recommend:
Prioritize sleep: Teen athletes need 8–10 hours per night.
Incorporate rest days and active recovery (gentle movement, stretching, or even just play).
Hydrate well and eat within 30–60 minutes after intense activity.
Use mobility work and soft tissue tools as needed.
Persistent soreness, mood swings, and plateaued performance are all signs your athlete may need more structured recovery in her routine.
Building a Foundation That Lasts
At our practice, we believe female athletes thrive when they’re informed, supported, and empowered. Whether your daughter is new to sports or vying for a scholarship, our team is here to help her move with strength and confidence through every stage of growth.
Need guidance on supporting a young athlete in your life? Schedule a session with our team—we’d love to help her build a foundation for strength, resilience, and lifelong health.
P.S. Stay tuned for our next post—designed especially for women 30+, including those navigating perimenopause. We’ll dive into how hormonal shifts impact strength, recovery, and pelvic health—and how to train smarter through every season of life.
