Knee injuries in youth sports: a guide for Maui families

Published 2026-11-05

Common knee injuries in taekwondo, martial arts, basketball, volleyball and soccer, the warning signs to watch for, when to see a doctor, how return to play works, and the training that helps prevent them.

General information, not medical advice. If your child hurts a knee, talk with their pediatrician, a sports medicine doctor or an orthopaedic specialist.

Kicks, pivots, jump landings and sudden stops are part of what makes taekwondo, martial arts, basketball, volleyball and soccer fun. They also put a lot of load on the knee. Here’s what orthopaedic and pediatric experts say Maui families should know.

The common knee injuries

• ACL sprains and tears. The ACL sits inside the knee and keeps the shinbone from sliding forward and the knee from rotating too far. The American Academy of Orthopaedic Surgeons (AAOS) lists the usual causes: quick changes of direction, sudden stops, slowing down from a run, landing wrong from a jump, and direct hits to the knee. Female athletes tear the ACL at 2 to 8 times the rate of males.
• MCL sprains. The MCL runs along the inside of the knee. AAOS says it is one of the most commonly injured knee ligaments, usually from a force that pushes the knee sideways, like a blow to the outside of the knee or a hard twist.
• Meniscus tears. The menisci are two rubbery cushions between the thigh and shin bones. In sports they often tear on a pivot or cutting move, sometimes along with an ACL injury, according to AAOS.
• Kneecap pain. Patellofemoral pain syndrome is pain around the front of the kneecap. AAOS links it to overuse, to sudden jumps in how often or how hard a young athlete trains, and to weak or imbalanced thigh and hip muscles.
• Growth-plate pain below the knee. Osgood-Schlatter disease causes a sore, sometimes swollen bump just below the kneecap in growing kids, most often during growth spurts and in running and jumping sports.

Why martial arts and court sports matter here

Spinning kicks, planted-foot pivots, sparring contact, jump serves and rebounds all involve the movements AAOS ties to ligament and meniscus injuries: twisting, cutting, landing and direct blows. That doesn’t mean these sports are unsafe. It means good technique, strong legs and an honest response to pain matter.

Warning signs

According to AAOS, watch for:

• A “pop” at the moment of injury, or the knee giving out
• Swelling, often within 24 hours for an ACL injury, or slowly building stiffness and swelling over 2 to 3 days with a meniscus tear
• The knee catching, locking or feeling unstable
• Not being able to fully bend or straighten the knee
• Pain or limping when walking

One thing to know: with a meniscus tear, many athletes can still walk and even keep playing at first. Feeling “okay” right after a hit doesn’t rule out an injury.

When to see a doctor

Have a medical professional check the knee if your child heard or felt a pop, the knee swelled up, it gives way, locks or won’t straighten, or pain is still there after a few days of rest. Pain below the kneecap that keeps coming back during a growth spurt is worth a visit, too. Doctors usually start with a hands-on exam and may order X-rays or an MRI.

What recovery can look like

Recovery depends on which structure is hurt, how badly, and your child’s age and goals.

• MCL sprains. AAOS says low-grade MCL injuries without other damage can usually be treated without surgery, using rest, ice, compression, a hinged brace and physical therapy.
• Meniscus tears. Many don’t need immediate surgery. Tears in the outer part of the meniscus, which has a good blood supply, may heal or be repairable. Tears in the inner part can’t heal on their own.
• ACL tears. The American Academy of Pediatrics (AAP) says ACL injuries often require surgery, many months of rehab, or both, plus real time away from school and sports. In a young athlete an ACL tear is not a surgical emergency, so families have time to talk through options with the care team.
• Osgood-Schlatter. AAOS says most cases improve with rest, ice, pain relievers and stretching and strengthening.

Safe return to play

Coming back is a step-by-step process, not a date on the calendar. AAOS describes regaining full range of motion and strength with a physical therapist first, then a gradual “functional progression” back to sport-specific moves once the doctor clears it. For a martial artist that means kicks, pivots and sparring come back in stages. For court and field players, it means cutting, jumping and full-speed play. Going back too soon can make the injury worse.

Prevention: warm-ups and strength work

The AAP reviewed studies of injury-prevention programs in soccer, basketball, volleyball and handball. The most effective programs combined:

• Jump training (plyometrics) with coaching on how to land softly with knees in line, not caving inward
• Strength work for the legs, hips and core
• Doing the program both before and during the season

In girls under 18, those programs cut ACL injury risk by about 72%, and the AAP says starting in early to middle adolescence may work best. Balance drills alone may not be enough. Ask your coach or dojang whether warm-ups include landing and strength work, and build in rest so a sudden jump in training load doesn’t lead to overuse pain.

The bottom line

Most knee pain in young athletes can be managed when it’s caught early. Take swelling, locking and giving way seriously, get it checked, follow the rehab plan, and make strength and landing practice a regular part of training.

Coaches, athletic trainers, physical therapists or sports medicine professionals on Maui with tips for keiki athletes and their families? Send them to us and we may feature them in a future story.

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