How to prepare your children for the sudden return to Athletics in January





10.01.24



By Free Motion Physiotherapy





After the December holiday’s we see many sports related injuries as Schools and children jump back into athletics and other sports after the holidays. Training loads decrease towards the end of the year resulting in increased risk of injury in the new year, when returning to sports as tissues and muscles are not used to the load demands.


For parents gearing up for their kids to get back into athletics after the holidays, it's crucial to focus on a gradual return. Ensure they ease back into the routine with a mix of light exercises and proper warm-ups. Pay attention to any signs of discomfort or fatigue and encourage open communication about how they're feeling. Good quality sleep, hydration and a balanced diet are key for sustained energy and optimal recovery. Lastly, prioritize fun and positive reinforcement to keep them motivated.



There are multiple factors that can lead to sport-related injuries:

  • Improper warm-up
  • Lack of proper equipment
  • Poor technique
  • Overuse injuries
  • Inadequate rest between activities
  • Growth spurts (refer to our previous blog on growing pains for information on the effects of growing pains on children: https://www.freemotionphysio.co.za/growing-pains)

Whether from reduced activity over holiday or from growth spurts over that period, their bodies have changed and may have different needs than before.



As the athletics season kicks off, here are some quick tips for kids to prevent injuries:

  • Warm-Up Well: Prioritize a good warm-up routine to prepare muscles and joints for the intense activity ahead. Include dynamic stretches to improve flexibility.
  • Proper Footwear: Make sure your child wears appropriate footwear designed for the terrain and distance. It provides the necessary support and reduces the risk of injuries.
  • Gradual Progression: Avoid sudden increases in training intensity. Gradually build up the intensity and duration of sprinting sessions to allow the body to adapt.
  • Strength Training: Incorporate strength training exercises, focusing on the core and lower body. This helps improve stability and reduces the risk of muscle imbalances.
  • Rest and Recovery: Ensure your child gets enough rest between training sessions. Recovery is crucial for preventing overuse injuries. Good quality sleep is vital for recovery.
  • Hydration and Nutrition: Stay well-hydrated and maintain a balanced diet. Proper nutrition supports muscle function and overall health, it also aids in recovery after sport.
  • Listen to the Body: Encourage your child to pay attention to any signs of discomfort or pain. Ignoring minor issues can lead to more serious injuries.
  • Proper Technique: Emphasize the importance of proper sprinting technique. This reduces the strain on muscles and joints.
  • Cross-Training: Include a variety of activities in their training routine to prevent monotony and overuse of specific muscle groups.
  • Regular Check-ups: Schedule regular check-ups with a healthcare professional to monitor your child's physical health and address any concerns.

Feel free to refer to our previous blog on kids and running to find out more about running and children. (https://www.freemotionphysio.co.za/kids-and-running)



How Physiotherapy can help:



  • Alignment assessment: A biomechanical assessment can provide valuable information on specific areas to focus on to prevent overuse or imbalance of certain muscles or joints
  • Exercise prescription: By providing appropriate stretching, warm up and strengthening exercises specific to your child’s needs it can assist in the prevention of injuries. (Refer to our previous blog on why stretching is important for children by following the link https://www.freemotionphysio.co.za/why-stretching-is-important-for-children)
  • Massage: Massage therapy can have several positive effects on muscles. It helps to relax tight muscles, improve blood circulation, and reduce muscle tension. A massage can also enhance flexibility and range of motion. It's commonly used to alleviate muscle soreness, aid in recovery after exercise, prevent injuries and manage certain musculoskeletal conditions.
  • Return to sport rehabilitation after an injury: Unfortunately, injuries can’t always be prevented. Physiotherapy can assist your child to return to sport after an injury by treating the specific injury with evidence-based treatment techniques and rehabilitation.


It is important for kids to participate in sport or age-appropriate physical activity as they grow. Physical activity and sports provide children with a lot of skills and benefits that goes beyond the physical aspect. The most important part of sport or physical activity is that it should be fun!



It is important for kids to participate in sport or age-appropriate physical activity as they grow. Physical activity and sports provide children with a lot of skills and benefits that goes beyond the physical aspect. The most important part of sport or physical activity is that it should be fun!



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