Fall Sports Are Here: How High School Athletes Can Help Prevent Injuries
Posted by Chris Bentvelzen on
Fall sports are kicking off, which means high school athletes are suddenly going from summer schedules to practices, conditioning, games, meets and tournaments.
Whether your athlete is playing girls soccer, football, running cross country or playing golf, the beginning of the season is one of the most important times to pay attention to injury prevention.
Young athletes are still growing, and their muscles, tendons and bones are adapting to increased workloads. Many sports injuries don't happen because of one bad step or collision. They develop gradually as the body is asked to do more than it is prepared to handle.
The good news? There are steps athletes, parents and coaches can take to reduce the risk.
Here are some of the most common injuries across sports and what to do to help reduce injuries.
- Ankle sprains
- Knee and patellar tendon pain
- ACL injuries
- Achilles tendon irritation
- Shin splints
- Plantar fascia and heel pain
- Muscle strains
- Blisters and other foot irritation
- Osgood-Schlatter
Start With the Cleats and Shoes
Cleats should fit securely without crushing the toes. Don't assume an athlete will simply "break them in."
One frequently overlooked issue is what's inside the cleat. Many cleats come with very basic factory insoles.
The CURREX CLEATPRO is specifically designed for cleats and spikes. Its ultra-thin design provides anatomical support, shock-absorbing cushioning and heel stability while maintaining the flexibility needed for quick movements.
For athletes who spend hours every week in cleats and shoes, improving the fit, cushioning and support under the foot can make a big difference in reducing injuries the season.
Don't Ignore the Little Aches
Athletes repeat essentially the same movement thousands of times during every practice and game.
That's why small problems can become bigger problems surprisingly quickly.
One of the biggest mistakes young runners can make is assuming pain is simply part of training.
Pain is information.
If discomfort keeps returning, gets worse as the run continues, changes the athlete's stride or becomes very localized, it's time to pay attention.
Shin Splints
Shin discomfort is particularly common when mileage and intensity increase.
The Pro-Tec Shin Splints Compression Wrap provides targeted compression around the soft tissue next to the shin bone and is designed to help alleviate symptoms associated with shin splints.
Shop Pro-Tec Shin Splints Compression Wrap
A compression wrap shouldn't be used as permission to ignore persistent pain. If pain continues, worsens or becomes very localized, talk with your athletic trainer, physical therapist or medical provider.
Protect the Knees: Patellar Tendon Pain
Knee discomfort is common in sports involving repetitive running, jumping, sprinting and sudden changes of direction—which means soccer, football and cross country athletes should all pay attention to it.
Pain around or just below the kneecap may involve the patellar tendon. Growing teenage athletes can also experience conditions such as Osgood-Schlatter disease, which causes pain and tenderness near the top of the shinbone below the knee.
The Pro-Tec Athletics Patellar Tendon Support is an option for athletes looking for targeted support around the patellar tendon.
Shop Pro-Tec Athletics Patellar Tendon Support
The important thing to remember is that a support product shouldn't be used simply to cover up an injury and keep playing.
If knee pain occurs repeatedly, gets progressively worse, causes swelling, or changes the way an athlete runs or walks, it's time to involve an athletic trainer, physical therapist or medical provider.
Watch the Achilles
The Achilles tendon works extremely hard in soccer, football and cross country because it helps transfer force as athletes run, sprint and push off.
Tight calves, sudden increases in training and repetitive stress can contribute to Achilles irritation.
The Pro-Tec Achilles Support uses a contoured compression pad around the Achilles tendon along with an elastic strap that provides heel lift and is designed to help alleviate symptoms associated with Achilles tendinitis.
Again, persistent Achilles pain shouldn't simply be covered up. Addressing the cause early is much easier than dealing with an injury halfway through the season.
Make Recovery Part of the Routine
One simple tool athletes in virtually any sport can use is a massage ball.
The Pro-Tec ORB Extreme 4.5" Massage Ball is designed for deeper massage of larger muscle groups such as the calves, hamstrings, quadriceps and IT band.
Shop Pro-Tec ORB Extreme 4.5" Massage Ball
Keep one in a sports bag and make recovery part of the normal post-practice routine—not something athletes think about only after they start hurting.
7 Habits That Can Help Keep High School Athletes Playing
1. Increase Training Gradually
Going from relatively little summer activity to two-hour practices five days a week is a big change. Give the body time to adapt to increased mileage and intensity.
2. Wear the Right Footwear
Running shoes, cleats and golf shoes should fit the athlete's foot and the demands of the sport.
Don't assume that because the shoe is the correct size, it's the correct shoe.
3. Don't Ignore Pain
Normal muscle soreness after a hard workout is one thing. Persistent, worsening or highly localized pain is something different.
Young athletes sometimes don't want to tell a coach or parent something hurts because they're worried about losing playing time.
Playing through an injury for another week can sometimes mean missing the next six weeks.
4. Warm Up Before Competing
Give muscles and joints time to prepare before asking them to sprint, cut, jump or perform at full intensity.
5. Build Strength and Flexibility
Strong muscles help support joints, while appropriate mobility work can help athletes move efficiently.
6. Prioritize Hydration, Nutrition and Sleep
Training is only part of athletic performance. The body also needs proper fuel, hydration and sleep to recover.
7. Take Recovery Seriously
More training isn't always better training.
Rest days and recovery allow the body to adapt to training and prepare for the next practice, game or meet.
Build a Fall Sports Injury-Prevention Kit
A few simple products can be useful to have available throughout the season:
For cleats:
Currex Insoles— designed to add support, cushioning and stability inside soccer and football cleats.
For knee/patellar tendon discomfort:
Pro-Tec Athletics Patellar Tendon Support
For Achilles discomfort:
Pro-Tec Achilles Support — designed to provide stabilization and support around the Achilles tendon.
For shin splints:
Pro-Tec Shin Splints Compression Wrap — targeted compression designed for symptoms associated with shin splints.
For muscle recovery:
Pro-Tec ORB Extreme 4.5" Massage Ball — useful for working larger muscle groups after practices, workouts and games.
Don't Wait Until Something Hurts
One of the best times to think about an injury is before it becomes one.
Parents should pay attention when an athlete starts mentioning the same knee, shin, heel, Achilles or foot discomfort repeatedly. What seems like a minor annoyance during the first few weeks of practice can become something that affects the athlete's entire season.
At SHOES-n-FEET, we believe injury prevention starts from the ground up. Properly fitted footwear, the right support and understanding how an athlete moves can all play a role in keeping young athletes comfortable and active.
Bring your athlete—and their running shoes, cleats or golf shoes—into SHOES-n-FEET. We can look at their footwear, fit and support needs and help determine whether changes may improve their comfort.
And when pain persists, don't try to diagnose it at the shoe store. Work with your physician, physical therapist or athletic trainer to determine what's causing the problem.
Here's to a Healthy Fall Sports Season
The goal isn't simply to make it through the first practice.
It's to help young athletes stay healthy enough to enjoy the entire season.
Play hard. Recover smart. Take care of your feet. And have a great fall season!
SHOES-n-FEET