Football season is upon us! Whether it’s youth, high school or professional, preventing sports injuries is a critical part of being an athlete. Football injuries are extremely common because of the high speed and full contact, but this doesn’t mean that athletes don’t work hard to stay safe.

During both practices and games, football players are diligent about performing proper warm-up and cool-down routines. They also consistently stretch and stay hydrated. This may not keep away every injury, but it can prevent many and result in a more successful season.

Below are some of the best ways that football players can keep away one of the most common injuries in football – ankle sprains!

Warm Up Before Practice and Games

Lightly stretch or do a slow jog for 3-5 minutes to warm up the muscles. Warming up helps prepare the body for aerobic activity by raising body temperature and increasing blood flow to the muscles. This prevents injury during exercise. Some ankle-specific warm-ups include ankle circles, achilles stretches and towel stretches.

Choose the Proper Shoes

On the field, football players wear cleats. These shoes should fit properly and deliver the right amount of traction to avoid injuries and keep you performing your best.

Also take into consideration the position you play, as some shoes are designed for speed (quarterbacks) while others are better for lineman and defensive players. On average, football shoes should be replaced every six months depending on their condition.

Brace or Tape Your Ankle

Some football players use a brace or tape to prevent ankle injuries, especially if they’ve already had this injury. There is nothing wrong with using a brace or tape, but do keep in mind that it will not replace rehab with a sports medicine physician. Ankle braces offer support but they do not make the ankle stronger.

Build Up Ankle Strength

Building up ankle strength is an excellent preventive technique. You can do simple leg strengthening exercises like squats, lunges and dips. Having a strong base makes it easier to change positions and stay on your feet. We also recommend strengthening your core so that you can move easier.

Don’t Overdo It

There’s a fine line between pushing yourself and overdoing things. If you overwork the body, you’re at a higher risk for injury. Keep in mind that if you do end up spraining your ankle, you’ll need time off from football. Most ankle injuries take 4-6 weeks to heal, though some take longer and require physical therapy.

Contact a Sports Medicine Physician

Football injuries are common, but you can prevent many of them by following the tips above. Ankle sprains, in particular, happen often but they require more downtime than people realize. If you are currently struggling with an ankle injury, contact Jersey Rehab at one of our three locations. We can help you heal from your injury and return to the field stronger!