As summer comes to an end, student-athletes are preparing for fall sports tryouts and preseason practices. While returning to a favorite sport is exciting, going from summer break to intense training can increase the risk of injury.
A Summer Break Can Be Beneficial
Taking a break from a primary sport during the summer gives the body and mind time to recover. Repeating the same sport-specific movements year-round can place stress on the same muscles, joints, and bones, increasing the risk of overuse injuries. A break can also provide a mental reset and help prevent burnout.
That doesn’t mean athletes should stop moving. Activities unrelated to an athlete’s primary sport can be especially beneficial. Other forms of movement allow athletes to stay active while giving their bodies a break from repetitive sport-specific motions.
Avoid Going From Zero to One Hundred
The problem comes when an athlete spends most of the summer inactive and then immediately jumps into demanding tryouts or practices.
Even if the body is rested, it may not be conditioned for sprinting, jumping, throwing, or other movements required by their sport of choice. As tryouts approach, gradually increase the intensity and duration of activity and slowly reintroduce sport-specific movements.
The goal isn’t to be in peak condition on the first day but rather build towards it safely.
Don’t Forget the Basics
A safe return to sports also means taking care of the fundamentals:
- Warm up and stretch: Prepare your muscles and joints before activity and incorporate mobility and stretching into your routine.
- Hydrate: Drink fluids throughout the day and before, during, and after exercise, especially in hot and humid conditions.
- Fuel your body: Eat balanced meals and snacks with carbohydrates, protein, healthy fats, fruits, and vegetables to support energy levels and body recovery.
- Get enough sleep: Rest is essential for recovery and performance.
- Listen to your body: Don’t ignore persistent or worsening pain. Tell a parent or coach when something doesn’t feel right.
Start the Season Strong
Taking a summer break from your sport isn’t falling behind. Staying active through different activities can give athletes a physical and mental break while helping them maintain overall fitness during the off-season. As fall approaches, gradually rebuild sport-specific conditioning, prioritize hydration and nutrition, and give your body time to adjust.
Getting through tryouts is important, but staying healthy is the bigger win. Proper preparation can help student-athletes start strong and stay strong all season long.
