Football Injury Prevention

It probably wouldn’t surprise anyone to hear that Football is the leading cause of sports injury.  Players of all ages put their entire bodies from head to toe at risk each time they step on the field.  From broken bones to extensive chronic hFor tead trauma, football, while one of America’s favorite pastimes has it’s risks.  Try telling your child, your mate, or your friends not to play though.  Probably not an option.  Instead the best option of trying to stay healthy and injury free are prevention tips.  We found a great article at Orthoinfo.com that exuded some great tips on how to stay injury free!

Proper Preparation for Play

• Maintain fitness. Be sure you are in good physical condition at the start of football season. During the off-season, stick to a balanced fitness program that incorporates aerobic exercise, strength training, and flexibility. If you are out of shape at the start of the season, gradually increase your activity level and slowly build back up to a higher fitness level.
• Pre-season physical. All players should have a pre-season physical to determine their readiness to play and uncover any condition that may limit participation.
• Warm up and stretch. Always take time to warm up and stretch, especially your hips, knees, thighs and calves. Research studies have shown that cold muscles are more prone to injury. Warm up with jumping jacks, running, or walking in place for 3 to 5 minutes. Then slowly and gently stretch, holding each stretch for 30 seconds.
• Cool down and stretch. Stretching at the end of practice is too often neglected because of busy schedules. Stretching can help reduce muscle soreness and keep muscles long and flexible. Be sure to stretch after each training practice to reduce your risk for injury.
• Hydrate. Even mild levels of dehydration can hurt athletic performance. If you have not had enough fluids, your body will not be able to effectively cool itself through sweat and evaporation. A general recommendation is to drink 24 ounces of non-caffeinated fluid 2 hours before exercise. Drinking an additional 8 ounces of water or sports drink right before exercise is also helpful. While you are exercising, break for an 8 oz. cup of water every 20 minutes.

For the rest of the great tips, feel free to finish the article at Orthoinfo.com!