This time of year provides so many incredible events, but these can also prove to be absolutely exhausting. Fall sports are winding down; winter sports are kicking off. School is making a push to the end of the semester and all of the responsibilities are draining. Though all are positive aspects of our life, they can still be stressful. The key to enduring adversity is recognizing the need to take care of ourselves. When we rest and recharge, it restores our body. Research has proven there is a direct correlation between lack of rest and increased incidence of health problems.
Recognition of feeling worn down is key - failure to prioritize rest and recharging can lead to significant consequences for athletes. If our check engine light in the car came on, we wouldn’t think to ourselves, “I’ll just ignore this until my car completely breaks down on the side of the road.” We shouldn’t do this to our body either. Signs such as abnormal exhaustion, decreased interest, ineffectiveness, forgetfulness and mood changes such as anxiety or anger all serve as our body’s check engine light. When we feel this way for too long there is an increased risk of injury, mental and emotional burnout and hindered performance.
Everyone is different in what recharges them. While the concepts of rest might seem straightforward, it can require intentional effort. Below are some examples of ways to restore both physically and mentally:
Physically
- Proper diet and hydration: For high school students, good nutrition and hydration are essential components of the restoration process. Protein aids in muscle repair, carbohydrates replenish energy stores and healthy fats support overall body function. Proper hydration is also critical, as even mild dehydration can impair performance and slow recovery. Drinking water, eating nutrient dense meals and replenishing electrolytes during rest can give the body the resources it needs to repair itself.
- Get enough sleep and rest: Sleep is the cornerstone of restoration. Teenagers need 8-10 hours of sleep per night, but studies show that many high school athletes don’t meet this requirement due to early morning practices, late-night homework and social activities. Inadequate sleep negatively affects memory, concentration and decision making - skills that are vital for athletic success. Encouraging high school athletes to prioritize rest and adequate sleep can improve their mental resilience, consolidates memory, assists in tissue repairs and helps release growth hormones essential to physical development.
Mentally
- Do something fun: Engage in hobbies outside of sports. Activities such as hiking, reading a book or playing a game of pick up ball can help reduce mental stress.
- Spend time with friends and family: Building a supportive network is great for dealing with both challenges and victories in sports; but also creates a web of trusted individuals to help you unwind and relax.
- Practice mindfulness: Athletics can be mentally demanding; the pressure to perform can lead to stress, anxiety and burnout if not managed properly. Athletes can try practicing deep breathing exercises, meditation or mindfulness exercises to clear their minds and reduce stress. They can use this time to reflect, reset, and focus without the pressures of competition.
- Take a break from technology: Throughout the day, athletes are bombarded with screen time between laptops, cell phones and smart boards. Outside of school, limiting excessive screen time can help improve recovery and sleep patterns. Without screens, kids have more time in their day for other activities like spending time with loved ones and practicing mindfulness.
Rest does not mean skipping pre-scheduled responsibilities like practices and weights; it means making intentional decisions to take care of yourself during down time. Hopefully we can design the hours in our day to build in some time to take care of ourselves and prevent feeling worn down.
The Role of Coaches and Parents
Coaches and parents play a pivotal role in fostering a culture of rest in secondary school athletics. By modeling healthy habits and promoting open communication, they can help young athletes recognize the importance of listening to their bodies. Encouraging a balanced approach to training and recovery ensures that students are set up for success both on and off the field.
Parents should also keep an eye out for signs of overtraining or burnout, such as persistent fatigue, mood swings, or declining performance. By addressing these issues early, they can help their child maintain a positive and sustainable relationship with sports.
Finding The Balance
Success in secondary school athletics is not solely determined by the hours spent in the gym or on the field. True achievement comes from a balanced approach that values both effort and rest. When young athletes understand the importance of restoration, they can unlock their full potential while safeguarding their health and well-being.
By making rest and restoration a priority, we empower secondary school athletes to not only excel in their chosen sports but also cultivate lifelong habits of health, resilience and self-care.
About At Your Own Risk
At Your Own Risk educates employers, workers, legislators, school administrators, parents/guardians and student athletes about the value athletic trainers bring to the field, office and to everyday life. It offers tools to advocate for reducing the risk of injury by having an AT on your team.
About The Authors:
Tiffany Phillips, M.Ed, LAT, ATC, is currently the Head Athletic Trainer at Grapevine High School in Grapevine, Texas. She also serves as the NATA Secondary Schools Athletic Trainers' Committee District 6 representative. Before laying roots in the secondary school setting, Phillips’ career started in the DI and DII college, as well as the NFL. When not working, she enjoys walking the dogs, reading and going to sporting events with Kamden where they can frequently be found supporting former athletes.
Megan Olson, MS, LAT, ATC, is the current District 11 representative on the NATA Secondary School Athletic Trainers’ Committee. She earned her Bachelor of Arts in Athletic Training from Luther College and her Master of Science in Athletic Training from Ohio University. Megan’s works with Gundersen Health System in Onalaska, Wis., as an outreach athletic trainer for West Salem High School. Outside of work, Megan can often be found cooking, completing home improvement projects, or taking walks with her husband and dog.