Preventing Fall Sports Injuries: Tips for Parents and Athletes
— September Newsletter —
The weather is finally starting to cool off, and you know what that means: packed sports schedules, more time outdoors, and busy weekends for kids and adults alike. Whether your child is starting up soccer practice or you’re excited to hit the outdoor running trails again, fall brings an increase in physical activity–and an increase in injury risk.
Fortunately, the team at Movement Specialists Physical Therapy is here to help lower your risk so you can stay active. With preparation, smart training, and guidance from our physical therapists, you and your child can work to avoid sports injuries all year long.
Reduce Injury Risk With These Simple Strategies
1. Always Warm Up and Cool Down
- A dynamic warm-up (such as lunges or skipping) prepares muscles and joints for play. Static stretches after a workout can help reduce soreness and enhance your overall range of motion.
2. Don’t Skip Strength and Balance Training
- Building legs, hips, and core strength reduces joint stress and helps you move more efficiently. Balance drills improve stability and help prevent falls.
3. Make Time For Rest and Recovery
- Overtraining increases injury risk, and that’s as true for kids as it is for adults. Make sure your child has at least one or two days off each week from organized sports, and give yourself ample recovery time between strenuous activities.
4. Remember The Importance of Good Hydration and Nutrition
- Dehydration leads to fatigue and slower reaction times. A balanced diet with enough protein, fruits, and vegetables supports muscle repair and energy.
5. Invest in Proper Gear For You and Your Kids
- Most kids’ sports have gear requirements, whether protective pads, helmets, or supportive braces. Make sure your kid has the gear they need and that it isn’t worn out or ill-fitting. And remember, this also holds true for you: wearing a bike helmet or the right shoes can go a long way in keeping you safe.
Additional Tips for Parents of Young Athletes
- Teach your kids to speak up about pain instead of pushing through. “No pain, no gain” gets people hurt!
- Watch for warning signs like limping, any swelling, persistent soreness, or changes in performance.
- Mix up your kids’ activities. Children who play multiple sports are less likely to develop overuse injuries than those who specialize too early.
- Model injury prevention with your own physical activities. When your kids see you warming up, drinking plenty of water, and taking appropriate rest days, they’ll learn that injury prevention matters at every age.
How Our Team Helps with Injury Prevention
These injury prevention tips can take you far, but sometimes you need a little extra help. At Movement Specialists Physical Therapy, our team can perform a comprehensive assessment of your strength, mobility, and biomechanics–even if you haven’t suffered an injury! That way, you know what areas to address before they become a problem.
And if you or your child does suffer an injury, we’re here to help. We blend hands-on manual therapy techniques, therapeutic exercise, and advanced modalities like dry needling or blood flow restriction to help restore your strength and function so you can get back in the game.
Schedule An Appointment To Get Started
Fall sports bring lots of fun and energy to our community. Don’t let an injury keep you or your child from enjoying all that autumn offers!
Schedule your initial appointment today!
Who do you know that needs our help?
Refer a Friend
Do You Have Friends or Family
Unable to Do The Following?
- Move without pain
- Bend and move freely
- Balance confidently and securely
- Sit for long periods comfortably
- Walk for long distances
- Live an active and healthy lifestyle
If you know someone suffering from aches and pains give the gift of health. Refer them to Movement Specialists Physical Therapy today. Forward this newsletter or have them call us directly for a physical therapy consultation.
Exercise of the Month
Bird Dog
(Core, Lower Back, Glutes)
Start on your hands and knees on a mat or table. Brace your abdominals and keep your back flat. Slowly raise one arm straight out in front of you while simultaneously raising your opposite leg back behind you until both limbs are straight and parallel with the ground. Lower them back down and repeat with your other limbs. 3 Sets, 10 Reps.
Patient Success Stories
“At Movement Specialists Physical Therapy you absolutely get top-notch care from start to finish! They truly live up to their name. The entire team is knowledgeable, professional, and genuinely invested in helping patients recover and feel their best. They take their time to really listen and tailor a plan specific to your needs and walk you through every step with encouragement and clear explanations. You can tell everyone is passionate about what they do-it’s not just physical therapy, it’s personalized, results-driven care. Highly recommend to anyone looking for real results in a supportive and friendly environment!” —L. R.
“First time taking physical therapy and it has been a very positive experience. AJ and Dee are both professional and extremely knowledgeable. The staff is welcoming and the facility is well equipped and spotless. My doctor recommended MVMT Specialists and I am so glad he did.” — Robin S.
Eat healthy, feel better!
Roasted Root Vegetables
- 12 oz rutabaga, peeled & cut into ¾-inch pieces
- 8 oz celery root, peeled & cut into 1-inch pieces
- 8 oz peeled baby carrots
- 8 oz fingerling potatoes
- 3 medium parsnips, peeled & cut into 1-inch-thick slices
- 1 medium fennel bulb, cored & cut into thin wedges
- 2 shallots, peeled & cut into thin wedges
- 2 tbsp olive oil
- ½ tsp salt
- ½ tsp ground pepper
Preheat oven to 325°F. Combine rutabaga, celery root, baby carrots, fingerling potatoes, parsnips, fennel, and shallots in a shallow roasting pan. Add oil, salt, and pepper; toss to coat. Bake, uncovered, for 1 hour, stirring occasionally. Increase oven temperature to 425°F. Bake, uncovered, about 10 minutes more or until the vegetables are tender and lightly browned.
Did You Know You Can See a Physical Therapist Without a Referral?
Not everyone knows you can go directly to your physical therapist if you are dealing with pain or an injury. It doesn’t matter if you’re dealing with an old or new problem. In all 50 states, you can schedule a visit with one of our therapists to get help sooner than later.
Direct Access is all about having the freedom to make your own decisions without being bound by outdated rules. It allows you to be in charge of your healthcare so you can focus on your recovery instead of waiting for another appointment to get you the help you need today!
Direct Access also helps you save money, schedule when you want, and speeds up your recovery so you can get relief and get back to doing what you love. If you have questions about Direct Access or would like to schedule an appointment with a physical therapist, contact Movement Specialists Physical Therapy now!
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.
