Image courtesy of Unsplash
Every sport poses the risk of injury, and high school football is no exception. The high-impact nature of football, sudden changes in direction, and hard stops put players at risk of knee and ankle injuries. But, there are ways to reduce the severity and number of football-related injuries by following best practices that can keep a player injury-free during the high school football season.
had an impressive high school football journey, playing multiple positions. He went on to attend Washington State University where he had a phenomenal season opener, then went on to capture the limelight in his second game, recovering two fumbles and intercepting a pass for a return touchdown to earn the prestigious title of Pac-12 Freshman of the Week.
A game mishap put him on injury reserve for a while before he transferred to Colorado State University to play defensive back for the Rams. He used that time to gain valuable field experience and now follows these best practices to stay injury-free while playing football.
Best Practices for an Injury-free Football Season
Maintain fitness during off-season
The season may start in early fall for a high school football player, but staying fit must be a year-round goal. The best way to take your previous year’s performance to the next level and reduce the risk of injury is to remain physically strong. Actively training your body during the off-season will also give you a head start when the competition begins.
Create a fitness program that includes plenty of stretching, strength training, and aerobic exercise to build strength, agility, and endurance.
Always warm up and cool down
It is recommended that players warm up for at least 20 minutes before physical competition to reduce the chance of muscle strains, cramps, or tears. More serious injuries, like ligament strains or joint pain, can result when players don’t prepare their muscles for strenuous use. Warming up for football should, at a minimum, include stretching and cardiovascular drills. Player-specific warm-ups are also encouraged. These include throwing or catching the football, sprints, and light tackling drills.
A proper cool-down is also necessary to reduce the chance of muscle soreness and regulate blood flow to normal. Cooling down also helps athletes mentally transition from high-energy to relaxed, which allows total recovery.
Wear the proper equipment
A best practice for staying injury-free is always wearing the proper equipment during practice or field play. This includes a helmet, pads (for hips, thighs, knees, shins, and tailbone), mouth guards, and the proper foot gear. Also, make sure your football boots are the appropriate size. Often, players choose a tighter-fitting shoe, which can lead to leg or foot cramping or numbness, blisters, or bruised toenails.
Guardian Caps are new sports equipment technology developed to fit onto the helmets of high school, collegiate, and professional football players. These protective helmets are designed to reduce concussions and other head injuries by adding a protective foam layer to absorb impact forces.
Stay hydrated and maximize nutrition
Ayden Hector has fond memories of high school football practices that began when temperatures and humidity were high. His Eastside Catholic High School coaches were adamant about staying hydrated not just on game day, but every day. Dehydration can cause serious problems during practice or play. Impaired cognitive functioning, a lack of endurance, reduced reaction time, and muscle cramps are all signs of heat-related issues exacerbated by dehydration.
Football players should drink plenty of water along with sports drinks before, during, and after games. Also consider foods with high water content like watermelon, lettuce, cucumbers, grapes, strawberries, and celery.
Ayden Hector has experienced many pivotal moments in his football career at CSU. He was added to the starting lineup at the fifth defensive spot (nickel play) during a road game at Nevada State. He intercepted a pass and returned it for a touchdown, which gave the team its first win of that season. Ayden credits staying physically and mentally prepared as the key to that standout performance.