Backpacks, Sports, and Growth Spurts: August PT Tips for the Start of the School Year

As school kicks back into gear, so do sports teams, after-school activities, and the all-too-familiar growing pains that come with new routines—whether you’re 7 or 57.

At Outshine PT & Fitness, we’re not just here for adults—we support youth athletes, college students, and educators too, especially during the back-to-school rush when posture, stress, and repetitive strain all start to stack up.

Here are our top physical therapy tips to help everyone—from kids to professors—move better, feel better, and stay injury-free this fall.

1. Check the Backpack (or Work Bag) Fit

Even the best bags can cause strain when worn improperly. Let’s break it down:

For Kids & Teens:

• Use both straps and keep the pack high on the back.

• Load no more than 10–15% of their body weight.

• Pack only what’s needed that day.

For College Students & Teachers:

• Avoid slinging bags over one shoulder—use a supportive backpack or crossbody bag with an adjustable strap.

• Consider a rolling bag or second bag for heavier loads (laptops, textbooks, water bottles).

• Be mindful of posture when carrying across campus or standing in front of a class all day.

Shoulder, neck, and low back pain are common in students and faculty during the fall semester—especially when posture isn’t supported.

2. Navigating Growth Spurts & Demanding Schedules

For Youth Athletes:

Growing bones can stress tight tendons, leading to overuse injuries like Osgood-Schlatter, Sever’s disease, or general joint pain. Keep an eye out for limping, rubbing joints, or burnout.

For College Athletes:

Many start the semester at peak training volume and may not be conditioned after a less active summer. Support them with:

• Recovery protocols (sleep, hydration, mobility work)

• Core, glute, and hip stability exercises

• Rotational strength if playing golf, tennis, disc golf, or baseball/softball

3. Posture Check for Everyone

Whether you're 13 or 39, posture impacts performance, comfort, and recovery. Poor posture can lead to:

• Tension headaches

• Mid-back or shoulder pain

• Core weakness or shallow breathing

Try a quick movement snack every 30–60 minutes: Chin tuck + wall angel + standing quad stretch.

Teachers and students sitting for long lectures can benefit from quick mobility drills, seated stretches, and walking between classes.

4. Support Mental Health Through Movement

Back-to-school stress is real—for kids, college students, and faculty alike.

Physical activity helps regulate:

• Stress hormones

• Sleep quality

• Focus and emotional regulation

Encourage any movement that feels good—walks, yoga, breathwork, strength training, or organized sports. Just 10 minutes can change your brain chemistry for the better.

5. When to See a PT

You don’t need a referral to see us. Consider an assessment if you or your child experience:

• Ongoing joint or muscle pain

• Tingling or numbness with a backpack or seated posture

• Headaches linked to screen time or stress

• Changes in movement, posture, or performance

At Outshine, we’ll check posture, mobility, strength, and loading patterns—then build a plan to help you move freely and fearlessly.

Set the Semester Up for Success

We’re proud to support Asheville’s student athletes, university faculty, and families with movement that matches their goals. From bookbags to blackboards, there’s no reason to carry pain into the school year.

Have a question about posture or pain? Get in touch—we’re happy to help.

Sincerly,

Dr. Maggie

Book your FREE consult call here!