From High School to College Sports
What You Need to Know
Going from high school to college sports is a huge jump. It’s exciting—a new team, more competition, and a chance to grow—but it also means more training, tougher schedules, and higher chances of getting injured if you're not ready.
As a physical therapist who works with athletes like you, I see the same issues pop up every year. Injuries don’t just come from doing “too much”—they often come from not being prepared for the new level of training.
Here’s what happens during this big transition—and how to protect yourself.
What Changes (and Increases Injury Risk)
1.Higher training frequency and intensity
In college, you're not just practicing once a day—you might be doing morning conditioning, weightlifting, practice, and travel all in the same week.
💥 Why it matters:
Your body might get overwhelmed if you go from light summer workouts to college-level training overnight. That can lead to:
Shin splints
Stress fractures
Sore tendons (knees, heels, hamstrings)
✅ Pro tip:
Use your summer to build up gradually. Don’t just “stay in shape”—train smart for what’s ahead.
2. Unpolished Movement = Big Problems
Even if you've played your sport for years, you might not have perfect form when you jump, land, or cut. In college, those small mistakes can lead to serious injuries like:
ACL tears (very common in girls)
Hip or shoulder pain
Knee or ankle sprains
✅ Pro tip:
Work on:
Single leg balance
Core and hip strength
Moving well even when you’re tired
3. Less Sleep + More Stress = Bad Recovery
College is fun—but also stressful. Late nights, schoolwork, and being away from home can leave you tired and worn out.
💥 Why it matters:
When you're tired, your body can’t recover properly. That’s when injuries, pain, or sickness sneak in.✅ Pro tip:
Start learning now how to:Sleep better
Fuel your body with good food
Speak up when your body needs a break
4. Girls: Strength Really Matters
A lot of girls head into college without enough strength—especially in the glutes, hamstrings, and core. This makes injuries way more likely.
✅ Pro tip:
Before college, build strength with:
Side plank clam shells, step ups, and squats
Single leg lead lifts and single leg glute bridges
Planks, dead-bugs, and rows
What You Can Do Now Before College
Get checked by a sports physical therapist to spot problem areas
Start a real strength plan (not just random workouts)
Build habits around sleep, hydration, stretching, and eating well
Don’t ignore pain or push through weird feelings—listen to your body
Train consistently all summer so your body’s ready on Day 1
Final Thoughts
Playing sports in college is amazing—but it’s also a big change. Injuries don’t have to be “part of the game” if you’re smart, prepared, and honest with yourself.
Preventing injury isn’t about being cautious—it’s about respecting your body so it can perform at its best.
Be strong. Be smart. And go crush it. 💪
