Content reviewed by Tyler Nohren, MS, ATC; Patrick Roscoe, MS, LAT, ATC; and Adam Babiarz, DAT, LAT, ATC
Fall sports season is just around the corner! While it may be tempting to jump right in, there are steps athletes should take to avoid injury and take full advantage of the upcoming sports season. If you’re an athlete or the parent of a young athlete, we’re here to bring you some practical tips about safely gearing up for fall sports.
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General Tips for Fall Sports
The surest way to prepare for fall sports is to have kept up a fitness regimen in the off-season. Whether it was playing in a summer league, following a coach’s strength training regimen or participating in another sport, staying active in the off-season ensures that you have built up aerobic capacity and strength for when fall training begins.
How to Prepare for Sports in the Fall
If you’ve neglected time at the gym or are new to fall sports training, then the onset of long practices at the beginning of the season may take some getting used to. Even if you have been training over the summer, there is always a transition from general fitness to sport-specific activities. Here are some of the recommendations for all athletes as they prepare for their upcoming season.
- Don’t try to do too much in a short period of time. If the sports season inches closer and new or experienced athletes haven’t completed much training up to that point, they shouldn’t attempt to cram it all in. Trying to do a lot of training in a short period of time will often do more harm than good. Instead, ease your way into activity and take incremental steps when increasing exercise routines.
- Properly fuel and hydrate for your workouts. A diet consisting of whole foods that include carbohydrates, protein and fat will provide your body with the fuel to perform your workouts at your top level. Finding balance before and after sessions depends on the individual, their sport and their individual goals. (For example, a cross country runner may take in more carbohydrate and a football player may focus on protein consumption for strength building.) In addition, drinking water before, during and post-training is necessary to stay alert and prevent dehydration.
- Don’t forget to stretch. Stretching both before and after a workout facilitates positive muscle health and can help to improve performance. Check out our recommendations for the best workout stretches to add to your routine.
- Be conscious of overtraining. There is a fine balance between training hard and overtraining. Soreness is one thing, but pain is another. Parents are most familiar with their child’s activity level and should monitor their athlete closely.
- Avoid exercising during the hottest part of the day. The hottest part of the day tends to be 11 a.m. to 2 p.m., so exercise before or after that time to avoid any heat-related issues. If you are doing double workouts, the 11 a.m. to 2 p.m. time frame is a great amount of time to rest in between workouts.
- Consider working with an athletic trainer. Athletic trainers work with athletes to develop personalized, sport-specific treatment to maximize their performance and reduce the risk of injury. ATI Sports Medicine athletic trainers and physical therapists have the expertise to work with athletes at all levels of skill and competition and develop customized training programs to help them achieve their goals.
Aside from the above tips, remember it is always important to allow the body time to rest and recover, particularly from difficult training sessions. This is true especially if you are new athlete or are getting back into a regular sports routine. Take additional time to allow your body to recover and restore itself as you move into your new training schedule.
Specific Tips for Fall Sports
Fall sport injury prevention can vary between the different sports.
Football Injury Prevention
As an athlete or parent of an athlete who plays football, concussions may be top of mind when it comes to sports-related injuries. To prevent concussions, it is important to understand the potential risk factors and prevention guidelines.
One major factor linked to concussions in athletes is previous injury. For example, if an athlete sprains their ankle and continues to play, they may struggle with balance and collide with another player or the ground.
Athletes that sustain an injury or concussion should tell their team physician, athletic trainer or physical therapist. These sports medicine providers can make sure the athlete has proper mobility and strength to protect themselves as they return to the field of play. If the athlete cannot properly run, cut and avoid contact, their athletic trainer or physical therapist can provide exercises and guidance to help them regain full health and safely play.
Cross Country Injury Prevention
This fall take the proper precautions to stay on the race course and off the course to injury. Before the season begins, it’s important to build a base by running frequently and increasing the length of each run with time. Verywell Fit recommends starting by running 2-4 miles at a conversational pace a few times a week. Equally important, its suggested that runners run on different terrains, especially off-road, to prepare for future races. Runners can also work with their coach or an athletic trainer to build a plan that best suits their talents and goals. During training or on the day of a meet, runners should be sure to drink plenty of water, warm up with dynamic stretching and wear supportive footwear.
Volleyball Injury Prevention
To prepare for a season on the court, volleyball players should engage in strength training techniques for key areas such as the lower back, arms, shoulders, legs and core. While training, we also recommend that athletes protect their bodies by using external ankle support and gradually increasing jump training on hard surfaces as the season begins. Finally, always be sure to warm up muscles with stretching prior to activity. Cold muscles do not absorb shock as well and are more susceptible to injury.
Athletic Training and Physical Therapy for Fall Sports
Whether you’re an athlete hoping to perform at your best this season or a parent who wants to help their child avoid injury, ATI Sports Medicine is here for you. As certified healthcare professionals, our athletic trainers are experts at preparing athletes for success — all while ensuring they’re protected.
Schedule a free consultation with our team today to learn more about how we can support athletes during this upcoming season.