Fall Football Is Here — Play Safe with These Tips

Football season is finally here. If you’re putting on your helmet and cleats, take care to avoid injuries with these tips.

Football players at all levels eagerly anticipate the fall season when they can return to their favorite sport. As a wildly popular activity, football attracts an abundance of participants. According to the National Football Foundation, in 2023 alone, one million high schoolers played, over 81,000 competed at the collegiate level, and 2,016 professionals suited up in the NFL. Not to mention those who like to play the sport recreationally with friends and family.

With so many players taking to the gridiron, the risk of injury is high — but by taking simple precautions, you can stay healthy throughout the football season.

Most common football injuries

Football is a fast-paced, exhilarating sport, but it’s also one that requires quick pivots and hard hits that can injure ligaments, tendons, and bones. In fact, some 300,000 visits to the ER in 2018 were due to football-related traumas. Further, football ranked highest of all high school sports for injuries. Here’s a look at the most common football injuries and how they may occur:

Fractures. Tackling is an integral part of football, but with enough force and at certain angles, tackles can fracture the bones of the ankle, ribs, wrist, and shoulder.

Sprains and tears. Hits don’t only break bones. When ligaments are stretched beyond their normal limits, sprains and tears can also happen. Especially common are anterior cruciate ligament, or ACL, tears. One of four major ligaments in the knee, the ACL runs along the center of the joint and stabilizes the knee when you move forward and back, making it vulnerable to football injuries. Additionally, catching a hard football can lead to a jammed finger or an injury to the ligaments in the finger joint.

Strains. Just like ligaments, tendons and muscles can be damaged when playing football. The running and kicking involved in the sport often lead to hamstring and groin pulls, which is why it’s extremely important to stretch and warm up beforehand.

Shoulder injuries. Tackling and throwing raise the chance of a shoulder injury as the joints and ligaments wear out over time. Potential injuries include dislocations and rotator cuff tears.

Five ways to reduce football injury risk

There’s no need to give up the game you love. With some simple and easy-to-follow tips, you can take to the gridiron safely and enjoy an injury-free season.

1. Get a physical. Before the season starts, get a complete physical to check your overall health, with particular emphasis on heart health. It may also be worthwhile to visit a physical therapist to assess muscle strength and find ways to improve your form to avoid injuries.
2. Warm up and cool down. Before your game, engage in dynamic stretching, such as jumping jacks or jogging in place, to loosen and prepare your muscles. After the game, perform some static stretches, where you hold your body in one position and gently stretch, to prevent muscle soreness and tightness.
3. Buy protective equipment. There’s a reason why football players wear helmets, knee pads, cleats, mouthguards, and other protective gear — it’s to protect them from harm. Purchase good-quality, durable equipment and make sure they are fitted properly to greatly lessen the chance of a season-ending injury. It will be a worthwhile investment.
4. Drink water. Playing football or any sport depletes your fluid reserves and can potentially cause dehydration. Dehydration causes weakness and makes you prone to injury. A good rule to follow is to drink 24 ounces of non-caffeinated fluids two hours before the game and 8 ounces every 20 minutes while playing.
5. Stay active year-round. Your workout routine doesn’t begin and end with the football season. Staying active year-round keeps you in shape for when it’s time to suit up for the field again, and being in shape prevents injuries. In the off-season, swim, run, and lift weights to keep strong, fit, and ready to return to the playing field.

As with any sport, take a break to rest and give your muscles time to recover. Also, never ignore pain. If you experience persistent discomfort in your joints and muscles, see a doctor or physical therapist for diagnosis and treatment.

When the whistle blows, be ready to play

Football is a fun sport, but you always want to reduce your chance of injury in this high-risk activity. Our therapists can help you get in shape for the season or help you get back on the field after an injury. Contact us today for an appointment.