5 Tips for Preventing Common Autumn Sports Injuries

The fall sports season is in full swing. Along with the fun, injuries are sometimes inevitable. Sprains, fractures, knee and shoulder pain, and concussions are some of the common injuries we see.  

Our board-certified orthopedic surgeons with Peninsula Orthopedic Associates promptly diagnose and treat your sports injury and discuss techniques for preventing future injuries. 

We recommend following these tips to help avoid injuries during the autumn sports season.  

Ensure you’re in good shape for the sport you play

It may seem obvious, but you need to be in good shape for your sport. If you’ve been sedentary and are now out of shape, you risk injuring yourself. Schedule a sports physical to ensure you or your child doesn’t have an issue that could be aggravated by participating in the sport.

A sports physical can even save your child’s life if a doctor identifies a hidden heart issue. Just as important, don’t forget your own annual physical exam to ensure your health. 

Always warm up before you play 

Whether it’s you or your child (or both) who plays sports, always warm up before going all out on the field or court. 

Your child may not understand why warming up and cooling down are essential. Explain that warming up increases your body’s temperature. Warm muscles and tendons are more flexible. They’re less likely to tear from being stretched too far. 

Warming up also enlarges your blood vessels, allowing more oxygen-rich blood and other nutrients to reach your muscles and other tissue so they’re ready for vigorous activity. Finally, when you warm up, you gradually increase your heart rate, avoiding a sudden shock to your heart. 

A cool-down period helps you avoid sore, stiff muscles. You keep your body flexible, preventing tight, constricted muscles.  

Cross-train and give yourself rest days 

Using the same muscles over and over can lead to an overuse injury at the beginning of the season. Use cross-training to build up muscles that you don’t use when playing your sport. 

If you play soccer or football, you may want to rush out and give it your all the first week, but start playing gradually if you’ve been on a break all summer. Build in rest days to avoid overuse injuries. 

Wear the proper equipment and retire worn-out shoes

Always wear the equipment your sport requires. Football helmets have come a long way in helping to protect your brain from an injury. 

Make sure your child has the right kind of athletic shoes for the surface they’ll play on, whether it’s grass, turf, or indoors. Retire tennis and running shoes that are worn out and don’t provide the proper cushioning your feet need. 

Eat a healthy diet and hydrate 

Make sure your child eats a nutritious diet and always carries a reusable water bottle. Don’t let your loved one gorge on oily chips and other junk food. Processed foods taste good, but most aren’t nutritious. 

Call us at Peninsula Orthopedic Associates or request an appointment through our online portal today for all of your musculoskeletal concerns. We have locations in Daly City, Menlo Park, and Los Gatos, California.