Health & nutrition insights.

AYB goes to see the local arena football team – the Lunkers! Unfortunately, the team is plagued with injured players at the moment. Being a contact sport, football players are prone experience an injury at some point during their career. Let’s look at 4 common injuries that professional and weekend warriors should look out for.

1. Knee injury – especially the ACL and MCL

The MCL is on the inside of the knee. It is often hurt via a blow to the outside of the knee or by non-contact abrupt twisting, cutting, or turning. The MCL can often with non-surgical interventions. A physical therapist may prescribe exercises and recommendations such as cycling, quad strengthening, assist with safe return to play.

The ACL provides the most stability for the knee joint. It prevents your tibia, or shin bone, from too much forward movement. A torn ACL can make a person feel very unstable, espeically with deceleration. These are often repaired surgically. If you participate in a sport where you are at risk for a hit or tackle, it is best to see a physical therapist or trainer to develop an ACL prevention program. This should include:

• Dynamic warm-ups
• Foundational strength (glutes, quads, hamstrings, hip abductors)
• Explosive, power, speed drills

2. Muscle Strains

While it is possible to strain several muscles, a hamstring strain is the most common. It attaches up by the buttock and when asked to perform an explosive movement, it can become strained. This is why we often see players grabbing the back of their thighs after taking off into a sprint. How can one prevent a hamstring strain? AYB’s physical therapist, Kimi, offers this advice:

• Dynamic warm-up
• Avoid static stretches prior to exercise/games
• Stretch or foam roll post workout/ga me
• Focus on eccentric strengthening

3. Rotator Cuff Tears or Strains

Rotator cuff tears or strains are often caused by overuse. For example, repetitive throwing and catching. Being tackled or hit in the shoulder may also cause this, or even worse, a separated shoulder. Strong shoulders and proper scapular positioning will help with this.

4. Concussions

A concussion is a very serious health concern. Anyone that suffers an impact to the head should be checked out and cleared for continued practice. Symptoms include:

• Headache
• Nausea
• Confusion or dizziness
• Difficulty concentrating

Mental rest is needed to recover from a concussion and one should avoid:

• Screen time
• Reading
• Social interactions
• Loud noises

 

 

How can YOU prevent some of these injuries? Practice these tips:

• Utilize a proper warm-up and cool down
• Don’t skip lower extremity strength
• Stay hydrated
• Get adequate rest and recovery
• Wear proper gear (helmets, pads, shoes, etc. )