Sports Injury Prevention Tips for Fall Athletes
For athletes or parents of athletes, it’s important to do all you can to prevent injuries. Soreness is a normal after effect of rigorous sport, but injuries can keep you sidelined for the season.
With soreness, also called delayed onset muscle soreness (DOMS), the affected area may be sore to the touch. You may not be able to walk normally either but if you have full range of motion, you’ll be ok.
An injury on the other hand includes swelling. The soreness won’t go away after a few days either. Proper preparation for all muscle groups can help with muscle recovery and prevent those injuries. You should be sure to stretch and get massages before and after these events.
Taking care of the upper and lower body plus the core keeps everything strong. Cardio is essential for improving endurance for all sports too. Another thing athletes forget about in fall is hydration. Even though it’s cooler outside, dehydration can still happen, and it can affect the muscles, leading to painful cramps.
Athletes should additionally focus on proper nutrition to fuel those muscle groups. At the same time, avoiding overtraining will bode well for injury prevention.
For fall sports starters, these sport-specific tips will help you prevent injuries.
– Soccer and Lacrosse
In both soccer and lacrosse, ankle, knee, and hip injuries are most common. Prevent these types of injuries by working your glutes and your core. Ankle stability exercises are also ideal.
Volleyball players also see their fair share of ankle and knee injuries. All that repetitive jumping can cause Jumper’s Knee, or patellar tendonitis. The pain us usually below the knee cap. Stretch quads and hamstrings well to keep them from being tight and stressing the knee.
– Cross Country and Track
For cross country and track stars, this endurance sport commonly brings about plantar fasciitis, shin splits, and muscle strains. By doing proper warm-ups, cool-downs, stretches, and leg strengthening, you can have a better fall season.
You should also work to build mileage up slowly while keeping hydrated. Shoes matter too, so make sure yours are in proper condition to provide proper support to every part of your foot.
Proper preparation is key for all sports in the fall. Along with the cooler weather, muscles can tighten up. Working them before and after is the key to staying on top of your game all season long.
One of the best things you can do is have a physiotherapist take care of you. You’ll learn exercises to work through injuries while preventing new ones. If you can’t find one to come to you, relax and wait at home! In Your Home Therapy specializes in sending professional physiotherapists to your home at your convenience. No more waiting rooms…wait in the comfort of your home for the expert care you need!