Tackling Fall Sports Safely

As the air begins to cool and the leaves begin to change, one of the most exciting parts of the year begins: back to school. Athletes of all ages prepare for the fall sports season and the excitement that surrounds it. From football and volleyball to cross country, soccer, and more, during these next few weeks, it’s important for kids to gear up for a safe and injury-free season. We met with Cameron’s Sports Medicine Physician, Dr. Christopher Gasaway DO, to gain tips and guidance for a successful fall season of sports.

Preparing for the Season

Conditioning and training are essential to prepare the body for the demands of sports, especially after a summer of relaxation. Engaging in consistent strength training and conditioning exercises can help improve endurance, flexibility, and muscle strength, reducing the risk of injuries. Remember, a well-conditioned body is better equipped to handle the physical challenges that sports may bring.

Equally important is nutrition and hydration. Your student athletes should start to focus on a balanced diet rich in nutrients, including proteins, carbohydrates, and healthy fats. Staying hydrated is crucial, especially during intense practices and games. Encourage your young athletes to drink plenty of water throughout the day, not just during exercise.

Dr. Gasaway shared that, “a good rule of thumb concerning hydration is to drink at least five ounces of water every 20-30 minutes during activities depending on how thirsty your athlete is. If participating in activities longer than one hour, consider drinking something with carbohydrates and electrolytes”.

On the Field

Before any game or practice, it’s important to engage in a warm-up and cool-down routine. Warm-ups help increase blood flow to the muscles, making them more flexible and less prone to injury. Cooling down helps the body gradually return to its normal state, reducing the risk of muscle soreness and stiffness. Dr. Gasaway suggests that typically 10-15 minutes with each is a good goal to have.

One of the critical aspects of sports safety is recognizing and responding to injuries. Common injuries in fall sports include sprains, strains, and concussions. Knowing the signs and symptoms of these injuries is crucial. It is important to recognize and take seriously when your student athlete is injured. Taking time to address the issue and properly rest and recover is critical in getting your child safely back into the sports they love.

Another great tip from Dr. Gasaway is that “it’s a great idea to know and keep good communication with the athletic trainer at your school if available. They are a great resource that can help with injuries, guidance, concerns, communications with other health care providers and scheduling with a medical provider if needed.”

Participating in a fall sport is fun for all involved. Enjoying a game under the Friday night lights, on the court, or the dew-covered grass early on a Saturday morning. Fall sports make memories that can last a lifetime, which is why it is so important to equip your student athletes for a safe and fun season.

If you need help with strains, sprains, pains, injuries, or other issues related to being and staying active, check out our Sports Medicine and Orthopedic services at Cameron Orthopedics.