From Spring Break to Sports Season: PT Tips for Kids in Sports and the End-of-School-Year Hustle

April 22, 2025

Spring Break’s Over—Now What?

Spring break always feels like a breath of fresh air—until Monday morning rings in the return to real life. As a mom of three and a physical therapist, I know firsthand how quickly our calendars fill up again. Between school projects, testing season, recitals, and spring/summer sports practices, this time of year becomes a sprint toward the finish line.

If your family is like mine—juggling track meets, football conditioning, martial arts, and cheerleading practice—it’s easy to feel overwhelmed. Here are my top PT tips for kids in sports to help ease the transition from spring break to sports season, while keeping your young athletes healthy, fueled, and focused.

1. Ease Back Into Routine Gently

Spring break sleep-ins and late nights are fun—until it’s time to return to early school mornings. Reset your family’s routine by gradually reintroducing earlier bedtimes and structured wakeups. A quick morning movement break—like light stretching or a mini warm-up—can help boost energy and prep kids for the school day or practice.

2. Watch for Overuse Warning Signs

As we gear up for football, track season, martial arts, and cheerleading routines, it’s important to remember that kids’ growing bodies are especially vulnerable to overuse injuries. Common culprits include shin splints, sore knees, and back pain. If your child is experiencing discomfort that lingers after rest, it may be time to consult with a pediatric PT.

From a physical therapy perspective, spring sports safety tips always include listening to your child’s body and not pushing through pain. Recovery is just as important as activity.

3. Don’t Skip the Warmups (Even at Home)

Whether it’s practice at school or drills in the backyard, dynamic warmups can reduce injury risk significantly. Incorporate moves like high knees, arm swings, or walking lunges before cheer jumps or football sprints. You don’t need fancy gear—just five minutes of movement can make all the difference.

If you’re looking for spring sports safety tips, consistent warmups are one of the easiest (and most overlooked) ways to protect your athlete’s muscles and joints.

4. Hydration and Nutrition for Young Athletes

With rising temps and longer practices, hydration becomes crucial. Encourage your kids to drink water regularly—not just during activity. Pack a water bottle and choose snacks that refuel energy levels, such as fruit, trail mix, or a simple peanut butter sandwich.

Proper hydration and nutrition for young athletes support both performance and injury prevention, especially during this high-demand season.

5. Prioritize Sleep Like It’s Game Time

Late-night events and homework can throw off bedtime routines—but growing athletes need rest more than ever. Aim for 8–10 hours of sleep and build in screen-free wind-down time to help their brains and bodies recover.

This tip might feel obvious, but as we hustle through the end of the school year, it’s one of the first things to fall off the radar—and one of the most important to protect.

From My Home to Yours

Whether your child is racing toward the track finish line, catching passes on the football field, earning belt promotions, or landing new stunts at cheer, this time of year is filled with powerful milestones. From one busy mom and PT to another—cheering you on through the organized chaos.

Here’s to healthy routines, joyful movement, and finishing the school year strong.