With fall sports like soccer, flag football, hiking, and cycling in full swing, it’s important to prioritize injury prevention. MOTION physical therapists often see injuries specific to these activities, particularly as the cooler temperatures affect muscle flexibility and joint mobility. Whether you’re running across a damp soccer field or navigating rocky trails on a hike, being mindful of your body’s limits can help you avoid common injuries this season. Here’s how you can stay safe while enjoying your favorite fall sports and avoid the injuries most associated with these activities.
Common Injury: Ankle Sprains
Prevention Tip: Strengthen the muscles around your ankles with exercises like calf raises, and practice balance exercises such as single-leg stands. Wearing supportive footwear designed for your activity is essential—cleats for soccer and hiking boots with ankle support for the trails. Always warm up with dynamic ankle stretches to loosen up stiff joints before activity.
Common Injury: Shoulder Strains and Dislocations
Prevention Tip: Build shoulder strength with exercises like shoulder presses, lateral raises, and resistance band work to target the rotator cuff. Stretching and strengthening the muscles around the shoulder joint can help prevent strains and dislocations. If you’re cycling, make sure your bike is properly fitted to your body to avoid overreaching and strain on your shoulders and back.
Common Injury: Hamstring Strains
Prevention Tip: Warm up with dynamic movements like leg swings and high knees to increase blood flow to your hamstrings. Strengthen your hamstrings with exercises like deadlifts and bridges. Avoid overstretching your hamstrings, and ensure they’re adequately warmed up before any intense activity.
Common Injury: Achilles Tendonitis
Prevention Tip: Incorporate calf-strengthening exercises such as heel raises, and stretch your calves regularly. Pay attention to your running form and wear supportive shoes, especially if you have flat feet or high arches. For hikers, choose shoes with good ankle support and cushioning to absorb impact on rough terrain.
Common Injury: Lower Back Strains
Prevention Tip: Strengthen your core with exercises like planks and bird-dogs to support your lower back. If you’re cycling, adjust your bike to ensure proper posture and prevent strain. Hikers should focus on packing lighter, distributing weight evenly, and using good posture while carrying their backpack.
Common Injury: Wrist Fractures and Sprains
Prevention Tip: Strengthen your wrists with exercises like wrist curls and grip training. When cycling, wear padded gloves to reduce pressure on the wrists and practice safe dismounting techniques to avoid falls. In case of a fall, try to roll rather than landing directly on your hands.
Common Injury: Hip Flexor Strains
Prevention Tip: Strengthen your hip flexors with exercises like lunges, step-ups, and leg raises. Warm up with movements that target the hip area, like leg swings, to reduce stiffness and increase mobility. Pay attention to your stride length when running to avoid overstraining the hip flexors.
Recreational fall sports are a great way to stay active and enjoy the season, but they also come with a risk of injury. Whether you’re playing soccer, hiking, or cycling, taking proactive steps like warming up properly, wearing the right gear, and strengthening key muscle groups can greatly reduce your chances of getting hurt. If you do experience an injury or discomfort, working with a physical therapist can help you recover and prevent future issues.
Stay active, stay safe, and enjoy the beautiful fall weather while protecting your body! If you need help with injury prevention or rehabilitation, don’t hesitate to reach out to a physical therapist for personalized advice and treatment.
