College presents a new level of challenges for athletes. It’s not just about practice and games anymore; it’s about finding a balance among various responsibilities. Athletes must juggle their academic commitments, relationships, and the transition to independent living, all while excelling in their sport. Unlike before, no one is there to ensure that they are taking care of the small but crucial things, such as eating healthily or getting enough sleep. Ultimately, it is now up to them to manage it all.
Managing all of that while competing can feel overwhelming, especially if your routine gets off track. And let’s be real, most student-athletes push themselves too hard, thinking they can just power through. But that’s where things can go wrong. Injury prevention and recovery need to become part of your routine, just like practice.
What Recovery Should Actually Look Like
Recovery isn’t just for when you’re hurt, it’s about preventing injuries in the first place. A lot of athletes skip the small stuff, but it’s essential. Something as simple as core activation or glute exercises can stabilize your body and protect joints like your knees and hips. And it’s not just busy work, those exercises actually keep your muscles firing correctly and improve movement patterns.
For example, when I work with athletes, I focus a lot on hip mobility and core stability because both directly impact knee health. If your hips and core aren’t engaged, your knees take on too much stress, which is how ACL or other joint injuries happen. A 5–10-minute dedicated warmup focusing on these areas can save you from months of rehab.
Watch an example of a good dynamic warmup that will get your core and hips activated in, “What Should My Warmup Look Like?”
Learn more about common mistakes to avoid during your warmup in “Warmup Mistakes You Didn’t Know You Were Making”
Recovery after practice or a game matters just as much. Ice baths are great for reducing inflammation, and foam rolling is a solid way to keep muscles loose. If your school doesn’t have a fancy room dedicated to recovery, get creative! Using a cold shower or even icing sore areas in your room can make a difference.
Understanding Mental Health as Part of Recovery
Taking care of your mental health is just as important as physical recovery. Stress, anxiety, and feeling overwhelmed can easily creep up, and it shows up in your performance if you don’t have a good plan in place to deal with it. A lot of times, athletes ignore it, thinking they just need to push through, but that approach often makes things worse.
When I notice an athlete struggling emotionally, we talk about how physical therapy isn’t just about their body, it’s about their physical and mental wellbeing. I encourage them to reflect after practice, not just on what went right or wrong physically, but how they felt during it. I also encourage athletes to utilize the mental health resources available through their school or if I can always connect them with a sports psychologist. Staying aware and proactively taking care of your mental state can make a big difference in managing stress and preventing burnout.
Read more about the role of nutrition and mental health during rehab in “The Role Nutrition and Mental Health Plays In Physical Therapy”
Time Management: It’s All About Routine
You can’t talk about being a college athlete without talking about time management. The trick is to build routines that fit your schedule, and stick to them. Whether that’s waking up early for treatment, squeezing in a workout between classes, or setting aside time for sleep, every little bit counts.
In therapy, I work with athletes to find routines that include recovery time. If you wait until your body is screaming at you, it’s too late. Stretching for 10 minutes before bed or planning active recovery on your days off can keep you going. It’s these small, intentional actions that make the difference over a long season.
Why Focus Matters
It’s easy to get caught up in things you can’t control, like a coach’s decisions or playing time. But the more you stress about stuff outside your control, the harder it is to stay focused. I always tell athletes to focus on what is within their control: hydration, sleep, recovery, and doing the work day by day.
When we dial in on these areas, athletes feel more in control of their progress. Even if an injury happens, focusing on what’s next, like sticking to their rehab plan, helps keep them moving forward. It’s not about perfection; it’s about showing up consistently for yourself.
Finding Your Rhythm
Being a student-athlete can feel overwhelming, but once you find a rhythm that works for you, things get easier. It’s not just about checking boxes; it’s about creating habits that support your performance and your well-being.
Building that rhythm means planning recovery, managing stress, and staying on top of schoolwork, but also knowing when to rest. Athletes often think more is better, but your body needs rest just as much as training. Learning to listen to your body and give it what it needs, whether that’s rest, stretching, treatment or maybe just a little extra sleep, is key to staying healthy throughout the season.
At the end of the day, college sports aren’t just about how well you play, they’re about learning how to balance everything life throws at you. When you take care of your mind, body, and schedule, you’re setting yourself up for success in the long run.
Schedule an appointment today and start moving better and feeling better!