From your health and wellness experts at Prisma Health
Children, Orthopedics, Safety
September 10, 2018

9 tips to help you stay in the game

Frank Noojin III, MD
Palmetto Health-USC Orthopedic Center
Football has been shown to have one of the highest injury rates for both high school and college athletes. Not only is this because of the high speed, physical nature of the sport, but also because of the time of year and outdoor practicing environment. Fortunately, there are things you can do to reduce your risk of injury and complications. Here are some recommendations from Frank Noojin, MD, Palmetto Health-USC Orthopedic Center:
  1. Get a good preseason physical exam.
    Unfortunately, many high school athletes do not have regular physical examinations, which can allow dormant conditions to remain undiagnosed. By getting a physical before the season starts, problems such as high blood pressure, asthma, rare heart conditions, scoliosis and diabetes could be diagnosed and managed throughout the season. While the preparticipation exams provided by schools are helpful, they are only screening exams and are not intended to substitute an annual physical examination by a primary care provider. Get your physical and stay ahead of the game!
  2. Maintain fitness over the summer.
    Do not arrive for the first day of practice in poor physical condition. By working out over the summer, your body will be conditioned to the heat and humidity and overall more prepared for those August and September practices.
  3. Keep your athletic trainer on speed dial.
    About 75 percent of high schools in South Carolina have a certified athletic trainer affiliated with their football programs. Feel free to contact this person if your child hurts, doesn’t feel well, experiences chest tightness or unusual shortness of breath with exercise, or has any other medical problems such as asthma or diabetes that may need ongoing medical supervision.
  4. Hydration is critical.
    Your body is like a car engine, and the type of fuel you put into it will affect performance. Drinks such as sodas, energy drinks, teas, lemonades, and some sport recovery drinks are sometimes bad for maintaining hydration. In most cases, water is the best form of hydration, so drink up before, during and after practice. Processed and salty foods such as fast food and pizzas may decrease your hydration and affect performance.
  5. Stretch and warm-up.
    A brief warm-up run followed by stretching prepares the body for the explosive muscle contractions encountered daily on a football field. By stretching and warming up, you maintain muscle balance and flexibility, which reduces injury.
  6. Wear comfortable shoes.
    Some athletes have flatfoot conditions or other factors that put them at risk for stress fractures, plantar fasciitis, achilles tendonitis, or inflammatory knee pain. There are no “right” shoes for everyone – cushion and comfort are the keys. A well-balanced arch with good cushion is important. Orthotics and arch supports are helpful in some cases. Foot and ankle specialists as well as orthotists who specialize in custom arch supports and shoe wear may be helpful as well.
  7. Take a day off.
    Even a young body needs recovery time. One day off each week of the season with no lifting, running or competing allows muscles and joints to recover from the physical activity of the week and prevent overuse injuries.
  8. Forget about the saying, “no pain, no gain.”
    You have to be tough to play football. However, there is a fine line between pushing yourself and injuring yourself. Experiencing discomfort while improving fitness is normal, but sharp muscle and joint pains are signals the body sends to convey something is wrong. Coaches and athletic trainers need and want to know if you are experiencing pain. If identified and treated promptly, many painful conditions can be corrected and full sports participation resumed.
  9. Play one sport at a time.
    Football season is for football, not basketball or other sports. One sport season can take quite a toll on the body, so when you add another, bad things can happen. Stay focused on the current sport season and worry about the next one when the time comes.

Dr. Noojin said following these tips can maximize your chances of having a rewarding and healthy football season. “In order to win the game, you have to play in the game. In order to play in the game, you have to stay in the game. And in order to stay in the game, you have to stay away from injuries,” he said. Don’t forget to have fun, play smart and stay in the game!

Learn More

The Palmetto Health-USC Orthopedic Center sports medicine team serves as the official team physicians for the University of South Carolina Athletics, the Columbia Fireflies and dozens of other professional, university/college, high schools, middle schools and recreational teams throughout South Carolina. In addition, we supervise one of the largest athletic trainer outreach programs in South Carolina. Our physicians and a team of athletic trainers serve 34 high schools and seven colleges on the sidelines to prevent, diagnose and treat injuries.

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