Workout strategies that can help football players avoid injury
One of the best ways football players can reduce their risk of injury? Avoid making football their only form of training.
With a new school season and football season upon us, Dr. David C. Johannesmeyer, a board-certified Orthopaedic Surgeon at Lowcountry Orthopaedics and Sports Medicine, who specializes in sports medicine, has tips on how athletes of all ages can stay safe and healthy on the gridiron.
“Supplementing training in your sport with other activities, such as cardio and weightlifting can help reduce risk of injuries,” Dr. Johannesmeyer said. “Having a diversity of activities more holistically develops muscle groups. Supplementing other activities with the primary sport and proper warm-ups can reduce the risk of injury.”
He adds that strength training, flexibility and conditioning are important throughout the year, not just during football season. A proper warm-up of light exercise and stretching can help prepare muscles and joints for activity, while staying hydrated is another simple but important part of injury prevention.
Common Football Injuries
Despite these precautions, injuries are common in football. The knee, shoulder and ankle are typically the areas most often affected. Common injuries include MCL knee sprains, ankle sprains, acromioclavicular (AC) joint sprains and hamstring strains.
“Sprains and strains are often able to be recovered from, and athletes can get back to playing within the same season. Injuries involving tears, such as the ACL, and fractures are often season-ending injuries,” said Dr. Johannesmeyer.
Protective equipment provides important layer of protection. Helmets help prevent head injuries, while shoulder pads protect the upper body. However, equipment doesn’t entirely eliminate the possibility of injury, making conditioning, preparation and communication equally important.
“Coaches and parents need to have open communication with their athletes,” Dr. Johannesmeyer said. “The athletes need to feel comfortable sharing an injury with a coach and parent. If an injury happens, coaches and parents shouldn’t ignore it and should seek proper treatment.”
Warning Signs and Returning to Play
Certain symptoms after a hit or injury should never be ignored.
“Weakness, numbness, inability to bear weight, inability to move a body part, significant swelling and loss of consciousness are all warning signs that shouldn’t be ignored,” Dr. Johannesmeyer said.
Lowcountry Orthopaedics offers an “Ortho After Hours” clinic for walk-in appointments on weekends and extended weekday hours from Monday – Thursday from 5 p.m. to 7 p.m. and Saturdays from 8 a.m. to 12 p.m. Their five area clinics also offer same day or quick add-on appointments in most cases.
Returning to football too quickly can turn a manageable injury into a more serious one. Athletes should allow adequate time for recovery and follow guidance on returning to play. The goal is to build athletes who are stronger, better conditioned and prepared to safely handle the demands of football.
