IBJI Injury Prevention Tips

Did you know…

According to the Department of Health and Human Services, over 250,000 soccer-related injuries resulted in emergency room visits in 2014.

36% of those emergency room visits were a result of a serious knee injury, most commonly Anterior Cruciate Ligament (ACL) tears.

Female athletes are 4 to 6 times more likely to suffer a serious knee injury compared to male athletes.

While there is no way to prevent injuries, studies show there are ways to highly reduce injuries, especially ACL related.

IBJI provides our top recommendations for preventing sports related injuries:

  • Perform a dynamic warm-up before practice and game play to improve blood flow and to reduce the chance of injury. Dynamic warm-up should be sport specific. An effective and dynamic warm-up can include: high knees, butt kicks, carioca, walking tin man, and high skips.
  • Off season training should focus heavily on whole body training, including jumping/cutting mechanics, core/hip stability, as well as, hamstring, and glut training. Try to limit sport and skill specific training during the off-season as this can lead to early burnout.
  • Although it is typical to decrease cardiovascular training as the season progresses, maintaining endurance is the key to decreasing mechanical errors. Studies show that most injuries take place towards the latter half of game due to fatigue.
  • CONTINUE TRAINING IN-SEASON. While training intensity and frequency should be decreased, a common misconception is to stop training.  In-season training is tailored towards maintaining strength gains made in the off-season and to reinforce proper mechanics. A strong dry-land program is highly recommended.
  • At the completion of training or game play, be sure to complete a functional cool down by bringing your heart rate back to a resting heart rate. This can be accomplished by completing a light jog and static stretching.

When an injury does occur, get back to the game with expert care.

Illinois Bone & Joint Institute specializes in the treatment of many sport-related injuries. Many of our clinics have sports medicine specialists who are able to provide superior care for the elite athlete, in addition to, high school, recreational, or weekend warrior athletes.

Our sports medicine team is comprised of Physicians, Physical Therapists, Certified Athletic Trainers and Sports Performance Trainers. At IBJI, our sports medicine team works together to provide expedited, sports-specific assessment and rehabilitation, to return athletes back to the field as safely and quickly as possible. For additional information regarding our services please visit www.ibji.com.

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