Football season is right around the corner, and that means many area high school students will soon be waking up before dawn to take part in grueling “two-a-days” practices. Gearing up for the upcoming season can be fun, but the beginning of the season is the time when high school students are most susceptible to injury. Below, Dr. Silverman provides five tips to help student-athletes stay healthy on the football field.
1. Proper Conditioning – The summer is usually a time for high school kids to kick back by the lake and catch some part-time hours at their job. Few high school athletes stay in top shape throughout the summer months, but it’s important to work your way back towards “game shape” before practices begin. If you haven’t been running or lifting weights in the offseason, that first practice will be a big wake up call. Don’t get injured during the first few practices because you weren’t prepared for the physical demands of the sport.
2. Stretch – Take the time to fully stretch before practice so your body is adequately warmed up. Most teams will do some light to moderate warmups at the beginning of practice, so make sure you take it seriously. Start with stretching your feet and work your way up your body until you feel loose. If possible, add in a light jog so you’re not going 0-to-60 if practice starts with sprint drills.
3. Wear the Right Shoes – We’ve published tips for buying the right baseball cleats and hiking boots, and a lot of the same principles can be applied to football cleats. Football cleats should be snug, but there should still be room for your foot to breathe. Also, and this is especially important for linemen, consider buying high-top cleats. They’ll help prevent your ankle from rolling as the added height helps stabilize your foot.
4. Listen to Your Body – One of the easiest ways to prevent an injury from occurring is to listen to how your body responds to activity. If you notice pain in your knee or foot, don’t be afraid to pull yourself out of action. Numerous professional athletes have exacerbated an injury because they refused to leave the game. You might not see the importance of placing your long-term health in front of short-term goals like winning Friday’s game, but nobody should suffer a permanent or prolonged injury because they continued to play through an injury. It’s much better to miss one game and come back at full health than it is to play every game at 75 percent health.
5. Wear Ankle Supports – If your position relies on quick cuts and movements, adding additional support can help prevent injuries, especially if you’re wearing a lightweight shoe with little added support. Athletic trainers know how to tape your ankle to give it extra support before a game, and sometimes they have access to braces or other types of supports. If you know your don’t have the strongest ankles, consider heading to your local sporting goods store and purchasing a brace. They can help you stay healthy during drills, and the brace won’t feel awkward during a game if you’ve been wearing it during practice.
We wish the best of luck to all the Minnesota high school football players out there. Hopefully you’ll have a fun and healthy season. In the event that an injury does occur, we’d be happy to help get you back on your feet as quickly as possible.
