We provide a lot of different tips for helping prevent sports injuries, but these pieces of advice are usually aimed at high school athletes. That said, students aren’t the only ones playing organized sports. Many adults still find time to lace up their shoes and play in a league once or twice a week, so today, we’re focusing on that demographic.
Since softball season is just about to get underway, we thought we’d share some tips for preventing foot, ankle and knee injuries while playing softball.
1. Stretch – Stretching is important at all ages, but it’s especially important as we get older. Your body doesn’t stay loose as easily, and failing to stretch can lead to hamstring or calf muscle injuries. Arrive at the diamond a few minutes earlier than others to ensure you allow your body enough time to warm up before the first pitch.
2. Play Catch – Just like stretching, you’re going to want to warm your arm up by playing catch for 5-10 minutes before the game starts. We know it’s not always easy to get to the field with plenty of time to spare, especially when you have the early game, but do your best to arrive early. Playing catch warms up your arm, but it also gets your lower body used to the torquing and turning it is about to endure during the game.
3. Proper Cleats – No matter whether you’re playing in a competitive league or just for fun, you should always wear a proper pair of cleats. You might think running shoes are fine, but they don’t provide a lot of grip as you run on dirt and round the bases. Running on unlevel surfaces without cleats can cause your feet to slip or slide, which can lead to minor injuries, like bumps or bruises, or major injuries, like a torn Achilles or ACL. Make sure you find a comfortable pair of cleats for the season.
4. To Slide or Not to Slide? – As I mentioned in a similar post titled “How To Prevent Baseball Foot and Ankle Injuries,” a vast majority of foot injuries occur when a player slides awkwardly into a base. This doesn’t mean you shouldn’t slide, but if you’re going to do it, you need to know how to do it. Practice proper sliding techniques so you’re ready when the moment comes. Also, use your head. If you’re playing in a recreational league, maybe it’s not even worth it to slide. If you feel comfortable sliding, visualize it on your way towards the base. I’ve seen far too many injuries occur because a player doesn’t think they need to slide, then they get close to the bag, realize they need to slide, and then begin their slide too late, which obviously results in them forcing their foot into a stationary object rather abruptly and forcefully.
5. Communication – This tip is better suited for outfielders, but it can apply to anyone competing for a pop up. Unlike high schoolers who practice daily and know who has priority in catching a fly ball, most softball teams just show up and play, and thus, might not know each other’s tendencies. If a fly ball is hit to the outfield, speak up and let one another know who is going to catch it. I’ve seen torn ACLs, stitches and even some busted teeth all because two players collided while running for a fly ball. Talk to one anonther while the ball is in the air so you can stay out of harm’s way.
