Back-to-School, Back to Movement: How to Prevent Injuries This Fall
Posted by: Reform Physical Therapy in Injury Prevention, Sports & Athletics on September 4, 2025
As the lazy days of summer fade into structured school schedules, many families feel the shift in energy. Early mornings, long stretches at desks, after-school sports, and jam-packed weekends with practices and games—it’s a busy, exciting season. But it also comes with a hidden challenge: the risk of injury.
At Reform Physical Therapy, we often see an uptick in both kids and adults seeking help at this time of year. Whether it’s young athletes adjusting to sports demands, parents returning to fitness routines, or students dealing with posture-related aches, prevention is always better than treatment. Here’s how you can set yourself—and your family—up for a safe, strong fall season.
Why Back-to-School Increases Injury Risk
The start of the school year brings a mix of new activities and physical demands. Here’s what makes this transition tricky:
- Sudden Lifestyle Changes: Summer often means more free play and downtime. Jumping back into structured practices or workouts without a gradual build-up can leave the body vulnerable to strains and overuse injuries.
- Posture Pressures: Hours at desks, laptops, or tablets can lead to rounded shoulders, tight hips, and back or neck discomfort.
- Heavy Backpacks: A too-heavy bag—or wearing it slung over one shoulder—can cause uneven stress on the spine, shoulders, and hips.
- Sports Season Kick-Offs: Fall athletes—whether it’s soccer, football, field hockey, or cross-country—often push hard right out of the gate, increasing the chance of shin splints, sprains, or even more serious injuries.
6 Injury Prevention Tips for Students and Families
1. Master the Backpack
A child’s backpack should weigh no more than 10–15% of their body weight. For a 100-pound student, that’s just 10–15 pounds. Encourage:
- Wearing both straps to balance weight.
- Adjusting the straps so the bag sits snug, not hanging low.
- Packing heavier items (like laptops or textbooks) closer to the back.
2. Warm-Up and Cool Down Like a Pro
Skipping warm-ups is one of the most common reasons athletes get injured. Simple moves like jogging in place, high knees, or dynamic stretches prepare muscles for activity. Afterward, cool-down stretches for hamstrings, calves, and quads help restore flexibility and prevent soreness.
3. Break Up Sitting Time
Long classroom days mean stiff joints and tight muscles. Students—and parents at desks—should aim to stand, stretch, or walk for 5 minutes every hour. Even small movements like shoulder rolls, seated twists, or standing stretches can make a difference.
4. Build a Strong Core
Core strength supports posture, balance, and nearly every movement in sports. Planks, bridges, and bird dogs are great exercises that can be done at home in just a few minutes each day.
5. Focus on Proper Footwear
Shoes that fit well and provide adequate support can reduce stress on knees, hips, and the lower back. If your child plays sports, make sure their cleats or sneakers are the right size and not overly worn.
6. Respect Pain Signals
There’s a big difference between normal muscle soreness and injury pain. Sharp, stabbing, or lingering discomfort should never be ignored. Catching problems early is the key to faster recovery.
How Physical Therapy Fits In
Physical therapy isn’t just for recovery—it’s one of the best tools for prevention. At Reform, we offer:
- Movement Pattern Screenings: These assessments identify weaknesses, imbalances, or risky movement habits before they become injuries.
- Personalized Treatment Plans: Whether your child is training for soccer or you’re prepping for fall fitness, we design individualized exercises to strengthen and protect your body.
- Posture & Ergonomic Guidance: We teach students and adults how to sit, move, and carry themselves in ways that reduce strain.
- Education for Families: Injury prevention starts at home. We give parents and kids practical strategies they can use daily.
Set Your Family Up for Success
A healthy school year means more than good grades—it means moving well, staying active, and preventing setbacks. If you or your child are noticing aches, pains, or want the peace of mind that your body is moving safely, our team at Reform Physical Therapy is here to help.