Whether your child is coming off a long summer break, recovering from an injury, or stepping back after a season off, returning to sports is an exciting milestone. However, jumping straight into competitive play can lead to physical injuries and mental burnout. Here is how to help your young athlete transition smoothly back into the game.
Rebuild Physical Conditioning Gradually
Young bodies adapt quickly, but sudden, intense activity can cause overuse injuries like shin splints or growth plate inflammation.
- Start early: Begin light conditioning, like jogging or playing catch, two to three weeks before official practices start.
- The 10% guideline: Gradually increase practice time or intensity by no more than 10% each week.
- Enforce rest days: Ensure your child has at least one to two full days off from organized sports per week.
Prioritize Hydration and Nutrition
Kids overheat faster than adults and often forget to drink water until they are already dehydrated.
- Water first: Pack a reusable water bottle and encourage drinking 30 minutes before practice starts.
- Frequent breaks: Coaches should provide shade and water breaks every 15 to 20 minutes during hot weather.
- Fuel properly: Offer balanced meals with complex carbohydrates and protein to keep their energy steady.
Check and Update Safety Gear
Kids grow fast, and last season's gear might not offer the right protection anymore.
- Inspect footwear: Look for worn-out soles or tight toe boxes that can cause blisters and foot pain.
- Safety check: Ensure helmets, shin guards, pads, and mouthguards fit securely and meet current safety standards.
- Sport-specific gear: Never reuse safety equipment that is cracked, dented, or structurally compromised.
Listen to Their Bodies
Children do not always have the vocabulary to describe an injury, or they might hide pain because they fear losing playtime.
- Watch for signs: Look out for limping, rubbing a joint, or unusual fatigue during daily activities.
- Normalize speaking up: Teach your child that telling a coach or parent about pain is a sign of smart athleticism, not weakness.
- Address burnout: Chronic fatigue or a sudden reluctance to go to practice can indicate mental exhaustion.
These guidelines are the best way to ensure a successful return to sports. Good luck and have fun!
The above tips are provided by Ryan Collins, DPT from Specialized Orthopedic Physical Therapy. They are conveniently located at Wood River Health's Hope Valley facility. Many of Wood River Health's staff have greatly benefitted from becoming SOPT clients. Book an appointment by calling 401.387.9630.
