Staying active during the teenage years is one of the best things a young person can do for their long-term health and wellbeing. At St Lukes, keeping Tasmanians well throughout their life is at the heart of what we do, and supporting girls to stay in sport is an important part of that.
Girls who stay active through their teenage years build strength, confidence and friendships that carry into adulthood. However, this is also a time when many girls begin to step away from sport. It is not because of losing interest, but due to changes in the body and environment that are not supported early enough.
A time of change
Between the ages of 11 and 14, a lot changes all at once. The body is developing quickly, friendships shift, and girls become more aware of how they are perceived by others.
Movement can feel different. Energy levels can change. New discomforts can be experienced that girls may not have language for or feel comfortable raising.
These changes are normal. With the right support, girls can continue to stay active and enjoy sport throughout this time.
Moving freely and feeling comfortable
When girls feel comfortable in their bodies during sport, they can focus on why they are doing it: the game, the team, the feeling of moving well.
Finding a sports bra that works is one of the simplest ways to make sport feel better. It’s not about how it looks, but about how it feels to move freely without distraction or discomfort.
Without the right fit, girls may notice:
- Movement or bouncing during activity
- Straps digging into the shoulders
- Neck or upper back discomfort
- Needing to adjust during training
What to look for:
- Wide, thick straps that stay put
- A racerback or cross-back style
- Firm support underneath, not just from the straps
- No underwire
- A snug fit that moves with the body
Getting fitted in-store is worth it, especially when the body is changing quickly. For parents, framing this conversation about feeling good and moving freely, rather than appearance, tends to be appreciated.
Keeping knees strong and healthy
During rapid growth, bones lengthen quickly while strength and control take time to catch up. This places extra load on the knee during running, jumping and changes of direction.
Staying strong and moving well is one of the most effective ways to support knee health and keep girls involved in sport.
It may show up as:
- Pain at the front of the knee
- Discomfort with running, jumping or stairs
- Pain that comes and goes after training
What helps:
- Simple strength exercises done consistently protect the joint and build resilience. Glute bridges, bodyweight squats and calf raises are a great starting point.
- Focusing on movement quality and control rather than intensity.
- Seeing a physiotherapist early if pain is ongoing rather than waiting.
- If something does not feel right with footwear or movement patterns, a podiatrist can assess support and alignment.
Building strength during teenage years sets girls up for the sport they love, now and long term.
Staying connected with coaches
Girls thrive in sport when they feel challenged, supported and that they belong. A big part of that is feeling comfortable enough to communicate with their coach when something feels off.
Coaches want to support their team. When girls feel able to share what is going on, coaches can adjust training, offer support and keep girls involved. Without that information, it is genuinely difficult for even the most committed coach to help.
Helping girls find simple, straightforward language makes this easier. Saying “my knee is sore today” or “I need to adjust” is not complaining. It is good communication that keeps girls in sport longer.
Practical tips:
- For coaches: check in individually as well as with the group. Girls are more likely to share concerns one on one.
- For parents: encourage your daughter to speak up when something feels off, and let her know that good coaches want to know.
- For girls: talking to your coach about how you are feeling is part of being a good athlete, not a sign of weakness.
Moving well during your period
Periods are a normal part of life, and they do not have to mean sitting out of sport.
Every girl’s experience is different. Some find that staying active helps them feel better during their cycle. For others, adjusting intensity or taking rest is the right call. Having options and feeling supported to make the choice that works for them is what matters.
Practical tips:
- Period underwear designed for sport removes worry during training and is a reliable, comfortable option.
- Period swimwear, including bottoms worn under bathers, helps girls stay involved in water-based activities.
- Cycle tracking apps such as Clue or Flo help girls understand their own patterns so training can work with their cycle rather than against it.
- If symptoms are significantly affecting activity, a GP visit is worthwhile. There are effective options available that many girls may not yet be aware of.
Small changes make a big difference
Most of what gets in the way for girls during this stage is practical and can be remedied. The right clothing and support, early attention to pain, practical options for managing periods, and environments where girls feel comfortable speaking up all contribute to girls staying active and engaged.
When these are in place, girls are more likely to stay in sport, stay confident and stay connected to the activity they love.
Keeping girls active
Girls do not need more motivation to stay in sport. They need support that matches what their body is going through.
When girls feel comfortable, confident and supported in their changing bodies, they stay active. With the right support, girls can continue to stay active and build habits that will continue into adulthood.
This article was developed by WHEN (Women’s Health Education Network).