Train Smarter, Not Harder: Recovery Advice for Student Athletes

By: Kevin Paulin, PT, DPT

Every spring sports season begins with bright-eyes, coolers full of snacks, and lungs ready to cheer. After weeks of carting kids to practices, games, and tournaments while also making sure homework is done, healthy meals are eaten, and everyone gets enough sleep- the adults are ready for a break! The student athletes in high school or college, on the other hand, are usually ready to ride the momentum into summer training or competitions.

But rest is important for everyone, including kids and teens, and proper recovery is key to their long-term success. Whether you're raising a high school athlete, a collegiate competitor, or a youth sports participant, this guide will help you transition your children wisely into the off-season and prepare them for fall sports.

To make the most of your child’s post-spring sports recovery, keep these three helpful action items in mind—and avoid these three common problems.

Three Post-Season To-Dos

1. Get a Post-Season Movement Assessment

Before diving into off-season workouts, book your student athlete a movement screening or physical therapy evaluation. These assessments help uncover hidden imbalances, early signs of overuse injuries, and compensatory patterns developed during the season. By addressing these issues proactively, athletes of any age can prevent chronic injuries and improve performance in the next competitive cycle.

Tip: Look for sports-focused physical therapists who can tailor recommendations based on your sport and position.

2. Focus on Active Recovery

Remind your student athlete that their body needs rest—but not total inactivity. Incorporate light, restorative activities such as swimming, cycling, yoga, or even long walks. These gentle movements promote blood flow, reduce muscle stiffness, and aid in the recovery of stressed joints and tissues without adding extra load.

Tip: Active recovery isn’t just physical—it’s also mental. Use this time to decompress, reflect on the season, and set new goals.

3. Create a Pre-Fall Training Plan

A successful fall season starts now—with a smart, phased approach. Rather than jumping straight into high-intensity training, student athletes should go back to the basics with a focus on foundational work. Focus on core stability, mobility, flexibility, and sport-specific strength drills. This gradual buildup helps athletes transition smoothly back into peak shape while minimizing injury risk.

Tip: Align your training plan with the specific demands of your fall sport.

3 Things to Skip After Spring Sports

1. Ignoring Minor Aches and Pains

Your student athlete might be ready to ignore a sore knee or tight shoulder that’s bothering them, but it could signal a deeper issue. Left untreated, small injuries can fester over the summer and derail your fall season. Don’t brush off discomfort—get it checked out early by a qualified professional.

Reminder: Early intervention is cheaper, faster, and far less disruptive than recovery from a full-blown injury.

2. Jumping into High-Intensity Training Too Soon

Every body needs time to recover from the rigors of competition. Jumping directly into showcases, travel teams, or advanced summer camps without rest dramatically increases the risk of burnout or injury. A short break allows the musculoskeletal system to rebound and rebuild stronger.

Guideline: Take 1–2 weeks of low-impact activity before resuming structured training. Then gradually ramp up intensity.

3. Skipping Mobility and Flexibility Work

Many athletes often prioritize strength and conditioning but neglect mobility. However, tight muscles and limited joint range of motion can sabotage performance and invite injuries. Integrating mobility drills, foam rolling and stretching into your weekly routine is essential for long-term athletic development.

Pro tip: Try including a 10-minute mobility circuit before every workout and another short session before bed.

Spring sports might be over, but your student’s athletic journey is still in motion. How they recover now sets the stage for how you’ll perform later. By embracing smart recovery practices and avoiding common pitfalls, they will enter the fall season stronger, more resilient, and better prepared. Remember: Rest is not a setback—it’s a setup for success.

About Elliott Physical Therapy 

Family-owned and operated by Darryl and Patti Elliott since 2014, Elliott Physical Therapy is an outpatient physical therapy clinic with nine locations in Massachusetts, including Hingham and Hanover. Focused on discovering and treating the underlying causes of injury and pain, physical therapists at Elliott Physical Therapy use proven hands-on therapy and personalized home exercise programs to relieve your pain and improve your function.