Back to school is just around the corner, and so are fall sports! Whether your child plays soccer, football, volleyball, or runs cross country, keeping them healthy and injury-free is key to helping them perform at their best.
At Bodyworks Physical Therapy in Fargo, our goal is to keep kids moving safely so they can enjoy the game and build a lifetime of healthy habits. Most youth sports injuries can be prevented with the right training, preparation, and support from an experienced physical therapy team.
Build a Solid Foundation with Preseason Conditioning
Jumping straight into intense practices without preparation can set the stage for injuries. We recommend young athletes start training 4–6 weeks before the season begins to give their bodies time to adjust.
This can start with basic movements like light jogging, squats, and jumping jacks, then progress into sport-specific exercises. A volleyball player might work on agility drills, while a runner begins with short-distance runs before gradually building mileage. The key is steady, gradual progress.
Make Warm-Ups Non-Negotiable
A proper warm-up wakes up the muscles, increases circulation, and primes the body for performance. Just 10–15 minutes of light cardio paired with dynamic stretches, like walking lunges, leg swings, or arm circles, can make a big difference in injury prevention.
Static stretches (where you hold a position) should be saved for after games or practices when the muscles are warm.
Prioritize Recovery and Rest
Rest days aren’t a sign of weakness; they’re a crucial part of an athlete’s training plan. Muscles repair and strengthen during downtime, not just during workouts. Young athletes should aim for at least one full day of rest each week and 8–9 hours of sleep nightly.
Parents should watch for signs of overtraining, such as fatigue, frequent colds, or lingering soreness. These can be early warning signs that it’s time to scale back and recover.
Fuel Performance with Good Nutrition
A balanced diet supports both performance and injury prevention. Encourage your child to eat plenty of fresh fruits, vegetables, lean proteins, and whole grains. Staying hydrated is just as important! Water should be the main drink of choice, with sports drinks saved for longer or high-intensity workouts.
Recognizing the Difference Between Soreness and Pain & When to See a Physical Therapist
Mild soreness after a tough practice or game is normal, but ongoing or sharp pain is your body’s way of signaling something’s wrong. Helping young athletes recognize these differences early can prevent minor issues from becoming bigger problems.
Signs it’s more than just soreness:
- Sharp, stabbing, or localized pain during activity
- Pain that lingers or worsens over several days
- Discomfort that limits normal daily activities
- Swelling, bruising, or visible changes in the affected area
- Feeling unstable, weak, or unable to bear weight
If your athlete is experiencing any of these symptoms, it’s time to see a sports physical therapist. At Bodyworks Physical Therapy in Fargo, we specialize in:
- Helping young athletes recover safely from injuries
- Correcting movement patterns that lead to overuse issues
- Building strength, flexibility, and balance to reduce re-injury risk
Don’t wait for pain to sideline your athlete. Request an appointment today so they can get back to playing the sport they love!