How Physical Therapy Can Help You Get Ready for Fall Sports

Before you know it, the cooler season will come, and so will fall sports! Are you wondering how to prepare yourself for your favorite autumn activities? Or have you been struggling with an old injury that just doesn’t seem to be going away? Either way, College Park Physical Therapy can help.

Everyone involved in athletics knows that one thing is for sure: competition comes with a risk of injury. Fortunately, physical therapy can help athletes recover from injuries and prepare them for their upcoming seasons. 

Whether you compete in cross-country running, football, or soccer, our team can help you resolve an injury and provide you with the tools you need to be at your peak physical condition for the start of the season.

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How Physical Therapy Helps Athletes Prepare for Fall Sports

Playing the sport you love, whether competitively or just for fun, is an important part of staying healthy and enjoying your life.  And making sure your body is strong, stable, and prepped for the game is vital for maintaining high performance.

Conditioning is a significant part of staying healthy when you play sports. Fortunately, we offer customized conditioning programs that can lower your risk of sustaining an injury during the game and improve your performance. 

These programs focus on keeping you healthy and strong. They incorporate sports-specific strengthening and training methods to ensure your body can tolerate the demands of your sport while improving your ability to compete at a high level. Techniques like targeted exercises, lifting weights, and proactive recovery practices further help prevent athletes from injuring themselves. 

In short, a physical therapy-focused conditioning program can prepare you for the ups and downs of the fall sports season.

Understanding Sports Injuries (And The Role Of Physical Therapy)

One significant aspect of physical therapy is that it can help you prevent an injury this fall. Injuries are a part of any sports season and are typically placed into two categories: acute or overuse. 

Acute injuries are caused by a specific incident, such as:

• Sprains 
• Fractures or dislocations
• Concussions

In contrast, overuse injuries are caused by repetitive movements or poor technique. Some examples of overuse injuries include:

• Tendinitis
• Tennis elbow 
• Shin splints
• Jumper’s knee
• Stress fractures

More About Common Sports Injuries: Sprains and Strains

Sprains are extremely common in sports. Ligaments connect bones together and help support your joints. When a ligament is stretched beyond its limits, a sprain can occur. Once the ligament is stretched, it becomes looser and more susceptible to being sprained again in the future.

Strains are similar to sprains but occur in muscles and tendons, not ligaments. Tendons connect muscles to bones. Once a tendon or muscle is injured, it needs to be resolved fully, or it can lead to persistent pain and limitations in function. 

Injury Prevention with Physical Therapy 

Receiving physical therapy before you begin playing this fall could make all the difference in how ready your body is to be out on the field or court. The process begins with an injury screening to identify any underlying conditions that can lead to future injuries. Once we identify limitations, restrictions, and weaknesses, we’ll provide you with a personalized program to resolve them.

As you progress through rehabilitation, the intensity and complexity of your program will increase accordingly. We design your program to meet your specific needs, including incorporating sports-specific training to prepare your body for the demands of a competitive sports season. 

Recipe of the Month: Egg Roll in a Bowl

Ingredients:

• 1 lb ground turkey or chicken
• ¼ cup yellow onion, chopped
• 3 cloves garlic, minced
• 2 teaspoons fresh ginger, grated or minced
• 1 12-14 oz package coleslaw mix
• ¼ cup low-sodium soy sauce, tamari or coconut aminos
• 2 teaspoons toasted sesame oil
• 1-2 teaspoons sriracha or sambal oelek
• 2 green onions, sliced
• sriracha, for serving (optional)
• sesame seeds and chopped cilantro, for garnish
• cooked cauliflower rice, for serving (optional)

Instructions:

1. Heat a large skillet over medium-high heat. Add ground meat and cook until no longer pink, about 5-6 minutes. While cooking, break meat into smaller pieces using a wooden spoon or spatula and season liberally with salt and pepper.
2. Add onion, garlic, ginger, coleslaw mix, soy sauce, sesame oil and sriracha to the skillet. Cook for another 5 minutes or so, until cabbage is tender. Taste and add more soy sauce or sriracha, if needed.
3. Portion mixture into bowls and top with green onions, sesame seeds and cilantro. Serve with additional soy sauce, sriracha or chili crisp, if desired.

Boost Your Game with Injury Prevention Tips!

At College Park, we are totally focused on helping athletes like you get back on track if you’ve had a recent injury. We check out what’s causing any aches or trouble moving so we can figure out the best way to help you.

We’ll also guide you through the steps to prevent injuries and ensure you are getting stronger and ready to return to the sport you love so much.

Here Are Our Top Tips to Help You Stay Injury-Free:

• Sleep: Getting plenty of sleep is a big deal. Studies show that good sleep can help prevent injuries.
• Strength Training: This is a great way to build strong muscles that can help keep you safe while playing.
• Nutrition: Eating balanced meals is essential for staying healthy and avoiding injuries.
• Hydration: Drinking enough water is critical for helping you recover and keeping injuries away.
• Avoiding Fatigue: Making sure not to overdo it and giving yourself breaks is vital to stay away from injuries.

We’ve Got You!

Our goal is to help you return to your training and competition, using targeted exercises that help prevent any injuries. We’re here to help you face your sport’s challenges with more strength and confidence!

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