Back to School for Athletes

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August is a busy time for both parents and kids as preparation for back to school kicks into high gear. The kids may have grown and need new clothes and shoes, the list of school supplies seems never ending, and, of course, one store has the markers you need but not the specific folder required. While you’re running around finishing up your back to school shopping, don’t forget to also make sure your student-athlete is prepared to return to school sports.

What considerations does the student-athlete need as they return to school?

Conditioning for Heat

First and foremost, make sure your student-athletes are conditioned for the heat. This is especially important for athletes who have fall outdoor sports like football or cross country. South Carolina has hot summers which extend into hot falls and every year players faint on practice fields. Occasionally, the consequences can even be more severe. 

The best way to condition for the heat is to start early. Begin training two weeks prior to the start of the season at a minimum for proper heat acclimation.

During training:

  • Avoid training or practicing during the hottest parts of the day (usually between noon-4pm)

  • Wear cool, loose fitting clothing when possible

  • Hydrate, hydrate, hydrate! The goal is to start before you are dehydrated. Daily weigh-ins can help monitor whether too much fluid is lost. You should not lose more than 1% of your baseline weight day to day.

  • Get good sleep

  • Get sufficient carbohydrate intake, especially early in the day

  • Don’t forget sunscreen!

  • Stop immediately if you start feeling dizzy, confused, or disoriented. Inform a coach or onsite medical personnel. If not improving, seek medical care.

Conditioning for the Sport

In addition to heat conditioning, an athlete should be physically conditioned for their sport. For example, a cross country runner should build up mileage over time. If they took the summer off or are recovering from an injury, they shouldn’t jump from no mileage to running 4-5 miles. Every year at Winning Health Sports Medicine, we see athletes with injuries from overuse. Make sure your athlete is properly building up training, keeping overall strength and flexibility balanced, and taking at least one day off a week for rest.

Pre-participation Physical

Another important aspect of back to school for student-athletes is the pre-participation physical. Most schools and leagues require one. Your doctor’s office may do this at your annual wellness visit. At Winning Health, our opinion is that sports physicals should be done by your primary care physician who knows you or by a primary care sports medicine physician who knows red flags to keep in mind. There are specific issues that need to be screened for and completing a physical with someone who is familiar with these issues is a good idea.

In addition some athletes are now getting baseline concussion assessments. With this assessment, should your athlete have a concussion, the physician caring for them will have a baseline exam to know that child’s norm. Some schools do a computerized test called IMPACT® at the start of the school year to establish norms for each athlete. Others get a detailed, non-computerized concussion exam from a sports medicine physician. Either way, this assessment can be particularly useful for athletes participating in collision sports like football or lacrosse who may be at higher risk of concussions.

Inspect Sports Gear

Finally, just like you are making sure your child has appropriate clothes and supplies, make sure their sports equipment fits and is in good shape. Helmets should be fitted. Wrist or shin guards should be in good condition with no cracks. Some athletes in certain sports will need specialized eye protection. Checking over your child’s gear now can mean the difference between an injury and a successful season.

With a little bit of preparation and planning, your student-athletes will be set up to have a safe and successful year. At Winning Health Sports Medicine, we wish your child a successful academic and athletic school year and are here if you need help preparing.