Building Strength and Staying Active to Prepare for a Healthy Season
The summer holidays are just around the corner, offering a perfect opportunity for children and teenagers to relax and recharge. While downtime is essential, staying active during the break is equally important—especially for young athletes preparing for preseason or the upcoming school sports calendar.
Why Staying Active Matters
The return to school and organized sports often brings a sudden spike in activity levels. Many young athletes go from little or no structured activity during the holidays to training and competing for multiple teams—both school and community sports. This can quickly add up to 12+ hours of activity each week, placing significant demands on their growing bodies.
Without adequate preparation, these rapid increases in load can lead to injuries, some of which may require extended rehabilitation and time away from sport. Compounding the risk is the fact that many adolescents experience growth spurts over summer, which can temporarily affect coordination, balance, and movement patterns.
Common Injuries in Kids and Teens
In the first few months of the year, we often see injuries such as:
- Lower back (lumbar) stress fractures
- Anterior Cruciate Ligament (ACL) injuries
- Osteochondritis Dissecans (joint cartilage issues)
- Osgood-Schlatter Disease (knee pain)
- Sever’s Disease (heel pain)
- Hamstring and quadriceps strains
By maintaining a baseline level of fitness and strength during the holidays, kids and teens can reduce the risk of these injuries.
Benefits of Staying Active
Regular activity over the break helps to:
- Maintain muscle strength, joint stability, and coordination.
- Improve cardiovascular fitness.
- Build resilience to prevent overuse and growth-related injuries.
Ways for Kids and Teens to Stay Active
The key is to stay active in ways that are both enjoyable and beneficial. Here are some suggestions:
- Practice Sport-Specific Skills: Encourage kids to stay connected to their sport by practicing fundamental skills like kicking, throwing, or swinging. This not only maintains muscle memory but also helps them ease back into sport.
- Active Family Time: Make activity a family affair by going for walks, bike rides, or swims. These fun, low-pressure activities promote overall fitness and create lasting memories.
- Strength Programs: Strength training can be transformative for teenagers. A well-designed program builds foundational strength, enhances coordination, and reduces injury risk. At Pursue Health, our physiotherapists can develop personalised strength programs tailored to your child’s sport, goals, and needs. These programs are designed to safely support growing bodies and build long-term resilience.
- General Fitness Activities: Encourage regular movement—whether it’s running, playing at the park, or joining a holiday sports camp.
- Keeping active in any form is beneficial for overall fitness and well-being.
Need Help Planning?
Not all young athletes have access to structured programs or guidance during the holidays. That’s where we can help. At Pursue Health, our experienced physiotherapists can create customised strength and conditioning programs to help your child stay fit, strong, and injury-free.
We work with kids and teens of all activity levels to ensure they’re ready for the demands of the upcoming season. Whether your child plays competitively or for fun, we can support them in staying active and building strength safely.
Book an Appointment Today
Don’t let preseason injuries or setbacks derail your child’s sporting goals. Take proactive steps to protect their health by booking an appointment with one of our physiotherapists. We’re here throughout the holiday season to help your family stay active and prepared for the year ahead.
Let’s keep kids moving, building strength, and enjoying the sports they love this summer!
