There is nothing more frustrating for an athlete than injuries that force time off from the sport they love. A sports season at Concord Academy lasts only around ten weeks, but one moment can transform a wonderful season into months of rehab. Although these injuries may seem as random as being struck by lightning, athletes can dramatically reduce their risk in a variety of ways.
Ankle sprains are among the most common sports injuries, often leading to pain and a three to four-week break from the game. Fortunately, sprains are well-studied by researchers, and there are countless ways to lower the risk of injury. A study found that proprioceptive training—balance training—was especially effective for reducing ankle sprains, both for athletes with and without a history of ankle sprains. The most effective training method was wobble-board/balance training, though a separate exercise protocol combining stretching, strength training, balance, and coordination was also able to reduce ankle sprains by 40 percent. For athletes with recurring sprains—or those working on preventing sprains from ever happening—balance training is a smart way to begin prevention.
Knee injuries can be some of the most heartbreaking setbacks for athletes. They are the third most common injury in high school athletes, and depending on the severity, can result in months or years of recovery. Prevention is essential to protect an athlete’s career. According to a study published in ESSKA journals, injury prevention programs can reduce ACL tear risk by around 64 percent. Using a variety of training methods promotes the best chance for lowering injury risk. These involve strength training for the core, hamstrings, quadriceps, and calves; plyometric training, which also greatly improves athletic performance; neuromuscular training that includes proprioceptive work; and dynamic warm-ups for flexibility.
According to an article published in the National Library of Medicine, “Overuse or repetitive trauma injuries represent approximately 50 percent of all pediatric sport-related injuries.” Overuse injuries, such as shin splints, can take from a few weeks to several months to heal, depending on the severity of the injury. However, there are several effective methods of prevention. These include training for neuromuscular control, balance, flexibility, and strengthening the lower extremities. Athletes are recommended to take one to two days off from competitive practices and to increase intensity or load by no more than 10 percent each week. Along with this, alterations in sports practices, such as lowering the volume of training and non-specializing in sports by participating in multiple sports, can significantly reduce overuse injury risk.
Rather than wait for an injury to strike at the wrong moment, it is crucial to begin prevention training before injuries occur. Whether with balance training, strength training, and neuromuscular training, or even managing practice volume, the right steps can help ensure a season free from the worries of injury.