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The holidays are a great time to relax and recharge, but for high school athletes, it’s also a chance to stay active and prepare for the demands of the next season. While taking time off from structured training is healthy, doing nothing at all can lead to setbacks in fitness, or even injuries, when the season starts back up.
Here’s how student-athletes can balance rest, activity, and injury prevention to make the most of their holiday break.
The Risk of “Doing Nothing”
Taking a few weeks off from physical activity affects fitness more quickly than people realize.
“Aerobic endurance is the first thing to decline, often within one to two weeks,” says Robert Parker Hatch, athletic trainer for Mount Tabor High School in Winston-Salem. “Strength takes longer to fade, but if you stop moving altogether, even that will eventually drop.”
This means that while the holidays are a great time to rest, athletes should aim to stay at least moderately active. Without consistent movement, athletes are at a greater risk of injuries like strains, tightness or soreness when they return to their regular routines.
Movement That Matters
Staying active doesn’t have to mean hours in the gym. Hatch suggests finding ways to move that are simple and enjoyable.
“Go for a walk, play a game of basketball with friends, or even throw a ball around in the yard, “ he says. “The goal is to keep your body moving and prevent stiffness or tightness.”
For athletes serious about maintaining their fitness, Hatch recommends tailoring their workouts to their sport and time of year.
“During the holiday season, focus on building strength with heavier weights and fewer reps,” he advises. “If you’re in-season or just starting back, ease into your routine to avoid overloading your body.”
Stretching and Flexibility
Stretching is one of the simplest but most effective ways to prevent injuries, especially during breaks.
“Dynamic stretches are great for warming up. These involve movement, like leg swings or high knees,” explains Hatch. “Static stretches, where you hold a position, are better for cool-downs or improving flexibility.”
Improvising flexibility takes consistency and patience, he adds.
“It’s not something you can achieve overnight. Stretch daily and hold stretches longer to see real progress.”
The Importance of Rest
Rest is often misunderstood in the world of sports, but Hatch is quick to emphasize its importance.
“Rest days allow your body to recover, repair and grow stronger,” he says. “Some athletes and parents think you need to train seven days a week, but that’s not true. Without rest, you’re more likely to burn out or get injured.”
For athletes who play multiple sports, the holidays might be their only chance to truly rest.
“I’ve had athletes go from football to basketball to track without a break, and by the end of the year, their bodies are worn down,” Hatch says.
Fueling Your Body
Nutrition and hydration play an essential role in injury prevention and performance.
“Water is the most important thing you can give your body,” Hatch says. “And snacks like a peanut butter and banana sandwich are a great way to get carbs, protein and fats before practice or a game.”
Hatch also cautions against energy drinks, which are becoming more common among young athletes.
“They’re not a substitute for proper hydration or nutrition and can actually do more harm than good,” he says.
Building Habits for Long-Term Success
The holiday break is a chance to establish healthy habits that will serve athletes well all year long.
“Injury prevention isn’t just about what you do today, it’s about setting yourself up for long-term success,” Hatch explains. “Stay active, eat well, rest when you need to, and listen to your body. If you do that, you’ll come back stronger and more prepared for the season ahead.”
By finding a balance between activity and recovery, student-athletes can make the most of their holiday break and ensure they’re ready to perform at their best in the new year.
To schedule an appointment with an Orthopaedic or Sports Medicine specialist, call 888-716-WAKE (9253) or schedule online.