A Safe Return to School and Sport for Young Athletes
Returning to school after the long school holiday can pose an injury risk to young athletes.
The highest number of non-contact injuries in sporty adolescents occurs in the first three weeks of a new season or term, especially after the long summer holidays where children have often enjoyed more down time and played less structured sport. This results in bones and muscles becoming less tolerant of loading and place them more at risk of injury.
Injuries occur when either there is a spike in load not trained for or the capacity of the athlete drops.
Returning to School and Sport
After a long summer holiday, filled with home cooking, optimum sleep duration and minimal brain strain, children return to school which often involves early morning starts, missed breakfasts, prolonged spells of concentration and the social interactions can increase demands on the body and drain the energy tank of many adolescents.
Couple this with a sudden increase in activity level with walking to school, school PE lessons, clubs and team practices creates a massive spike in load on immature muscles and bones.
A gradual return allows students to rebuild tolerance to these activities without risk of injury.
Plan for performance
There are often bottlenecks in the sporting calendar where seasons overlap creating congestion and often overload on young athletes. The answer is not to avoid the spikes in activity but to prepare for them. Sitting down with children and highlighting the key dates in the season or year when they want to perform at their best is important.
If these activities or events could create a potential spike in volume or intensity then the child can gradual add extra training sessions ahead of time so their body is better prepared.
These symptoms often improve gradually as the student returns to normal routines. Allowing flexibility during this period can help support recovery.
Communication is key
Good communication plays an important role in supporting a safe return to school.
Parents and children need to ensure that they share this graduated approach to a return to sport so that the child is not judged as not enthusiastic or committed.
How can you boost a child’s capacity to do more?
Fatigue is common when returning to school after the holidays with early morning starts, long days and late night training sessions leading to sleep deprivation.
Often children miss breakfast and don’t like the school lunches or they don’t provide enough energy to meet the requirements of the sports they play. This combination can leave children low on energy and more at risk of viral illnesses and injury.
Planning some recovery days in those first few weeks and encouraging children to get some early nights can boost their capacity to tolerate more. Supplement their intake with nutritious and energy rich snacks to ensure that they fuel for what they do.
Better a practice missed than a season missed with injury.
Returning to school does not necessarily mean returning immediately to full sporting activity. When returning to school, it is important to start back to sport slowly matching a similar activity level to what has been completed in the past 2-3 weeks. This may mean only participating in a limited number of lower intensity activities in week 1 and gradually adding more over the first few weeks of term. Students should usually be able to manage normal school activities before progressing to higher-intensity sport or training.
If they have coped well with the return to sport, continue to track their wellness and tiredness and adjust their volume and intensity accordingly.
Teach athletes to listen to their body
If children are coping well with the level of activity and managing the stresses of a school day, they can begin to add more sports, training and games.
However, if they are tired, sore or unwell, they need to reduce back the intensity or volume of sport for a few days and focus on improving energy intake and sleep quality.
Supporting Emotional Wellbeing
Returning to school can also affect emotional wellbeing.
Some children may feel anxious about being back at school, the demands of school work and returning to sport which can deplete their energy availability and increase the risk of injury.
Encouragement, patience and reassurance can help students regain confidence as they return to their normal routines.
Monitoring Symptoms During the Return
Parents and teachers should monitor how the child responds to school activities at the start of term
If symptoms worsen, it may be helpful to temporarily reduce activity and progress more gradually.
Signs that a student may be doing too much include:
- Niggling aches and pains
- Tiredness
- Anxious and stressed
- Difficulty concentrating
When to Seek Professional Advice
If your child is struggling with their return to sport at the start of a new term or season, early guidance can help ensure they reduce their risk of more serious injury.
Explore more resources from Kids Back 2 Sport or seek advice from a qualified healthcare professional experienced in supporting young athletes who can provide guidance on managing symptoms and gradually increasing activity.
More detailed guidance about returning safely to sport can also be found in the free resource provided by Kids Back 2 Sport.
Frequently Asked Questions About Returning to School and Sport
How much sport can a child do each week?
It is a myth that children of a specific age can all tolerate the same level of activity. Each child has their own individual capacity and this can vary week on week so it is important to track load, avoid spikes in activity and monitor how well the child is coping.
Why is a gradual return to school sport important?
A gradual return to sport helps protect the child from injury and illness by giving the body time to adjust, adapt and get stronger to the new activity.
What are the early signs that a child is not coping?
Parents can track how well and child is coping with all the demands on their body with through school and sport. If the child is tired, getting recurrent sore throats, sore and stressed they are not coping
How can parents boost their child’s capacity to tolerate more?
Parents can help support their child by ensuring they start the day with a nutritious breakfast and if the child doesn’t feel hungry creating energy rich snacks to take with them to school. They can also factor in recovery days and make sure that when possible the child has time to relax and get an early night.
Who should be involved in the return-to-school process?
Parents, teachers and coaches should work together to ensure the child’s return to school is safe and well supported to minimise the risk of injury.
Concerned About Your Child’s Return to School and Sport?
Reviewed by Kids Back 2 Sport
Based on educational material by Angela Jackson
Reviewed by Kids Back 2 Sport
Based on educational material by Angela Jackson
Related Content
This information is for patients who already have a diagnosis from a qualified health practitioner. The material on this website is designed to support, not replace, the relationship that exists between you and your qualified health professional. If your symptoms are not settling, please do ask for help from one of the practitioners listed on the Kids Back 2 Sport directory or a health professional with experience in children’s conditions.