Peculiar Sports Injuries in the Fall Season – and How to Avoid Them
Fall is the period of transition in seasons that also leads to a number of sports injuries. From a change of pace to change of surface, there are plenty of ways to get hurt. Here’s our guide to fall injuries and how to prevent them:
- Injuries occurring due to a change of pace
In the summer, coaching centers in particular are rife with low-key exercise regimens with “non-mandat1ory” practice sessions and “captains practices” schedules. A shift in pace/volume from the intensity levels of the summer, to a more intense training session later on, can lead to injuries such as muscle strain, lower back pain, joint soreness, and so on.
- Injuries due to a change of terrain
Terrain changes with the seasons, and many athletes fail to adapt to these changes. The outdoor training surfaces of summer may no longer be proper for the fall, with a move to indoor surfaces necessitated by weather conditions (well, certainly in the winter). Injuries include shin splints, ankle injuries, hip and lower back injuries, knee injuries, etc.
- Injuries due to fatigue and over-exertion
This is one of the most common causes of injury for athletes, but the number of cases increases with the change of the seasons. With better weather conditions but different terrain for practice, it is easy to sustain injuries from fatigue/over-exertion.
- Fall athletes often transition from a casual training schedule to a constant, 6/7 days a week routine (because of school and the sport’s seasons beginning after the hot summer), suffering from hip flexion overload, fatigue manifest as flu, muscle and join pains, hip and knee injuries, shoulder and elbow pain, and this unnerving list continues. These days, old-school coaches are often to blame for such over-exertion in kids. At the same time, you have to work your team or they will not improve. All coaches should be open to new approaches and improved coaching dynamics but some things are best never changed (hard work, discipline, etc.). All successful coaches will have styles that incorporate methods from both philosophies.
Fall sports include football, soccer, volleyball, etc. and are practiced not only by professionals, but kids too. In fact, according to the Consumer Product Safety Commission (CPSC), football led to about 880,000 injuries last year while nearly 94,000 teens suffered volleyball injuries. Considering such figures, prevention might be better than the cure – and here’s how you can go about it:
- Make the warm-up/cool-down schedule your best friend.
- Prioritize fluid intake: You need 1 ounce/10 pounds (body weight ratio), at least 4hrs before exercising
- Enhance your strength training and stretching exercises: Hold the position for 10 to 12 sec, and never stretch beyond your limits.
- Check your training equipment before you begin.
- Make sure the surface is fit for training: uneven, slippery surfaces lead to a high number of injuries in fall.
- Train with Dynamic Body Stabilization techniques and towards Hip-Extension for lowering risk of injuries such as muscle aches, joint pains, and so forth.
October 13th 2015, written by Benjamin Roussey for bodono.
Benjamin Roussey is from Sacramento, CA. He has two master’s degrees and served four years in the US Navy. His bachelor’s degree is from CSUS (1999) where he was on a baseball pitching scholarship. He has an MBA in Global Management from the Univ. of Phoenix (2006) where he attributes his writing prowess. He has worked everywhere from small businesses to large corporations, and also for public agencies. He has lived in Korea and Saudi Arabia where he was an ESL instructor. He misses Saudi food and living in Korea. Benjamin has a tremendous work ethic and is quite focused. Now he writes professionally for several clients that covers one sector of our economy to another. Currently he lives in the Phoenix area after living in Cabo San Lucas, MX for 3 years. He enjoys sports, movies, reading, and current events when he is not working online: www.infinista.com.