Nothing ruins a season for a student-athlete more than an unexpected injury or illness. As classes begin and sports get underway, it’s important to know how to best prepare for the upcoming sports season to ensure and maintain health, perform to the best of your ability and stay injury-free.

The Prowers Medical Center Rehabilitation team aids student-athletes of any level in various sports and activities. In August, they begin to work with student-athletes on a more regular basis, addressing any existing or new injuries through exercises that incorporate stretching, strengthening and balance. Their goal is to ensure athletes can get back to doing the sports they love to play and participate in.

“Our biggest concern is having kids jump right back into their sport,” said Rebecca Walker, Physical Therapist Assistant at Prowers Medical Center. “They need to develop a good warm-up routine to prepare for their return to the sport.”

Common Injuries

Lack of flexibility, balance and core strength are frequent injury contributors, which is why consistent activity before the sports season is important. Common injuries in student-athletes are often related to a severe overuse of a specific joint or muscle — typically knee, ankle or shoulder injuries, depending on the sport. Examples include ACL tears, meniscus injuries and other biomechanics and stabilization-related issues.

If a student-athlete is not physically prepared due to extended rest or improper training load, they can’t expect to be in tip-top shape. If they have that expectation with little to no training, they could hurt themselves. Student-athletes generally need about six weeks of training to adequately prepare for their sport; however, that time frame varies, as endurance sports likely need more preparation.

“You can’t perform at your top level if you have not been practicing during the off-season and treating your body right,” said Karassa Prochaska, Physical Therapist Assistant at Prowers Medical Center. “Get enough sleep each night, eat a balanced diet, train several days a week; but also know when you need to let your body rest.”

Injury Prevention

If your season has already started, remember to stretch, warm up and cool down before a practice or game. Dynamic stretching (e.g. torso twists, leg swings), which include movement, should be done 15 to 20 minutes before activity. Warms-ups should start at about 30% intensity, then increase to 50% intensity after a few minutes, then to 75%. At this point, athletes should be ready for a full workout or game. Cool-downs should include static stretching (i.e. hamstring and shoulder stretches), which focuses on no movement and improving flexibility.

“My biggest tip for student-athletes is to always listen to what your body is trying to tell you,” Prochaska said. “If you are having an unusual pain that comes on, get it checked out. Playing through the pain isn’t going to benefit you in the long run.”

Be Wary of COVID-19

Sports are a fun way for students to exercise and connect with their peers; however, attending practices and games can increase the risk of COVID-19 exposure for both athletes and their families. Since children can spread the virus to others, even if they themselves only experience a mild case, it’s important to ensure eligible students are vaccinated if they are participating in a sport this school year.

Children older than 12 are eligible to receive their COVID-19 vaccine in Colorado. The vaccine decreases the risk of spreading further infections to vulnerable populations, such as children younger than 12, the immunocompromised, seniors and others.

If you have questions about the COVID-19 vaccine for children or scheduling a well child check, call the Prowers Medical Center Clinic at 719-336-6767. For more information about physical therapy and rehabilitation services at Prowers Medical Center, call 719-336-6728.

“The most rewarding part of working with kids is that they are very motivated and, ultimately, have a goal that they want to meet,” Walker concluded. “I believe that kids bring a fun energy to our clinic and to the patients around them.”