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Back to School Sports Tips

pexels-lukas-296302As schools head back into session, many kids and teens are getting back to sports after a summer of fun. All the time off over the summer is actually good for your body—rest is important for preventing overuse injuries and the mental break from competition is good for mental health.

But now it’s time to get back into the game as safely as possible. Bon Secours In Motion Sports Performance athletic trainers offer these tips to student athletes for a smooth back-to-school sports transition:

Update Your Gear

Kids and teens can grow quickly—even just over the summer. To prevent injuries and improve performance, it’s important that all your athletic wear fits appropriately. After a summer growth spurt (or a year spent in a dirty sports bag), you might need to purchase new:

  • Shoes, cleats or skates
  • Mouthguards
  • Gloves
  • Compression shorts
  • Knee pads

Exactly what you need depends on your sport, but the right fit is important so you have your full range of motion and good support.

Take It Slow

At the end of last season, you might have been squatting 150 pounds. But if you haven’t kept up with strength training, that’s not what you can squat today. You must start slow and work your way back up to your previous strength. We recommend you work with an athletic trainer to design a workout plan that fits your abilities now while pushing you toward your goals.

Get Sleep

You might have been pulling late nights out with friends over the summer, but once you are training again, sleep is vital. Sleep is when your body heals and builds new muscle. Teens and young adults should aim for 8 to 9 hours of sleep every night.

Well-rested athletes also have better reflexes and awareness of the game around them. It can make a huge competitive difference to come into a game with plenty of energy. So start setting a bedtime and get back into a screen-free bedtime routine to ensure you get great rest.

Pack Your Snacks

When you are at home, it’s easy to eat whenever you are hungry. But at school, it might be harder to find time to eat something since you’ll be in class. At the same time, you need to eat more calories to fuel your athletic performance.

To ensure you are getting the right amount to eat, pack healthy snacks for between the end of school and the start of practice. Snacks like a turkey sandwich on whole wheat bread, an apple and peanut butter or a low-sugar trail mix can all help you get through practice.

At Bon Secours In Motion Sports Performance, we strive to get you back up to your best performance quickly—but safely. From nutrition services to sports-specific training, we offer the services you need to excel this season. Contact us today to learn how we can help you get back into sports.