by Matt Midkiff PT, DPT,CSCS Gilbert Mesa Director of Sports Medicine Arizona Arsenal SC
The transition from club to high school football and back to club is one of the most physically taxing times for our high school students. Staying healthy during high school football season is crucial to doing your best on the field and minimizing the risk of injury.
Year over year we see more injuries in this time frame due in large part to overuse with longer practice time in November and also a greater number of games in a shorter amount of time during the high school season.
These injuries range from ACL injuries and ankle sprains to much less significant joint tendon pain.
There are several simple but important things players can do to minimize injuries and do their best to stay healthy during the high school football season.
#1 Prioritize recovery. As practice times and game demands increase, it is so essential that our athletes get adequate sleep (at least 8 hours), eat regularly, meet their macronutrient needs, and continually hydrate. With less time for recovery, managing the recovery process is essential.
#2 Work on mobility and flexibility. Overworked muscles become sore and tight, and muscles that maintain good flexibility and length are less likely to suffer from overuse injuries. It is essential to follow a mobility and flexibility program.
#3 Work on functional strength. This is difficult due to the reduced time off, but maintaining lower body and core strength throughout the season is a win for injury prevention. Due to the reduced time and fatigue, muscle strengthening exercises are often neglected. Although maximum strengthening should not be performed during this time, it is incredibly important to take 20 minutes twice a week to do single leg strengthening and core exercises to reduce injuries.
Stay tuned for more posts with a sample mobility program and a sample functional strengthening program that can easily be completed at home in 20 to 30 minutes during the high school season.
As always, athletes cannot be successful for their team if they are not available to be on the field. Injuries can deprive the athlete of time to do what they love, which can be extensive if the injury is severe. It is so important that our athletes take care of their bodies during the most stressful time of the year so that they have the best chance to stay healthy, perform for the high school team and come back even more vital for the second half of the club season . .
Do you need physiotherapy due to a football injury? A licensed physical therapist from Foothills Sports Medicine can assess the problem with a free injury assessment and develop a treatment plan to prevent future serious damage. Request an appointment at one of our Valley-wide locations. We’re ready to get you back on the field and show you how to prevent future injuries.
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