By: Dr. Maddie Dickman (PT, DPT, CSCS)
At Herlong Sports Physical Therapy, we frequently work with athletes all across the state of Maryland who are recovering from injuries or ailments, helping them to get back on the field or court as quickly and safely as possible.
No athlete wants to get hurt, especially in the middle of a crucial season. That’s why we’re often asked about the best ways to prevent injuries in the first place. Below, you’ll find answers to the questions we most often receive from athletes and their parents who are hoping for a smooth, injury-free sports season.
Frequently Asked Questions
What should I be doing day-to-day to prevent sports injuries?
It’s important to remember that injuries can occur to even the best-prepared athlete, but there are some steps you can take to lower your risk of injury, including:
- Proper warm up and cool down before & after activity
- Incorporating a weekly strength training routine (even in-season)
- Addressing pain when it starts rather than ignoring it (foam rolling, theragun, stretching, and attending physical therapy appointments can all help)
- Mobility exercises
- Sleeping 8+ hours per night
- Hydrating
- Maintaining a proper diet with a focus on nutrition and consuming enough essential amino acids
Are some injuries more common in women vs. men?
Yes, some injuries occur more often in women and others occur more frequently in men.
Knee injuries (specifically ACL injuries) are more common in women. Multiple factors play into this, such as hormones, training age, and hip width causing a larger Q angle. Women are also more likely to experience neck pain, shoulder pain/impingement, and biceps tendonitis.
Older women are more likely to experience fractures in general due to osteopenia/osteoporosis from hormones or menopause, while young women have a higher risk of suffering patellar tendonitis and patellofemoral pain syndrome.
Men are at a higher risk of suffering from hernias, Osgood-Schlatter disease, Sever’s disease, and lower back injuries.
Does stretching prevent injury?
Stretching helps keep your muscles flexible, which may reduce the risk of muscle strains. However, if a specific area feels constantly tight despite regular stretching, it may be due to weakness in that muscle group. In this case, your body is likely tightening the area as a protective measure, and a targeted strengthening program would be more effective.
Mobility is another key component of body care and can sometimes be even more effective at preventing injuries than static stretching, as it enhances your ability to move the joint itself, not just the surrounding muscles. Check out our blog on static vs. dynamic stretching for tips on proper warm-up and cool-down techniques!
What is load management, and does it prevent injury?
Load management involves gradually increasing the demands on an athlete’s body as it adapts, allowing the workload to be spread out over time. This approach is especially useful for athletes recovering from injury or overtraining. By adjusting the training schedule to include more rest and strategically reintroducing activities, athletes can build tolerance to their sport without risking overload or discomfort.
For example, a pitcher with recurring elbow pain might start by reducing their pitch count to 30%. During this time, they’d work on strengthening the shoulder and thoracic spine to better support their pitching motion. Maintaining a minimal pitch count helps prevent loss of technique and progress. Each week, as tolerated, the pitch count is gradually increased by about 10% until they can return to normal activity without pain.
Effective load management requires a careful balance between maintaining strength, endurance, and conditioning, while reducing the risk of overuse. The goal is to safely progress back to full activity through structured, monitored increases.
What are the most common injuries among athletes?
At Herlong Sports Physical Therapy, we frequently find patients coming to us about the following injuries:
- Ankle sprains
- Patellar tendonitis
- Little league shoulder
- Concussions
- Knee ligament tears
- Lower back pain
- Shoulder impingement
- Hip and shoulder labrum tears
- Plantar fasciitis
- Golfer’s/tennis elbow