The excitement of a new fall sports season brings athletes back to football fields, soccer pitches, volleyball courts, cross-country trails, tennis courts, and marching band practice. Along with that excitement comes a higher risk of injury as practices become more frequent, workouts intensify, and games fill the calendar.

While some injuries happen unexpectedly, many can be prevented with proper preparation. Building strength, improving balance, warming up before activity, and recognizing the early signs of injury all help athletes stay healthy throughout the season. Whether you’re a student-athlete, parent, or coach, understanding how to protect the knees, ankles, and shoulders can help keep athletes competing instead of sitting on the sidelines.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Most sports injuries are preventable with proper conditioning and training.
• Knee, ankle, and shoulder injuries are among the most common injuries during fall sports.
• Strength, balance, flexibility, and proper warm-ups help reduce injury risk.
• Pain should never be ignored or considered a normal part of playing sports.
• Physical therapy can help athletes prevent injuries, recover safely, and return to competition with confidence.

By the Numbers: Student Posture and Backpack Safety

Preparing for the season isn’t just about improving performance. It’s also one of the best ways to reduce the risk of injury.

• More than 3.5 million children ages 14 and younger receive medical treatment for sports injuries each year in the United States.
  Source: Stanford Medicine Children’s Health
• Ankle sprains account for approximately 15% to 30% of all sports injuries, making them one of the most common athletic injuries.
  Source: The Effectiveness of Neuromuscular Warm-Up Strategies for Preventing Lower Limb Injuries During Sports Participation
• Neuromuscular warm-up programs have been shown to reduce knee injuries by approximately 52% in athletes using programs such as FIFA 11+.
  Source: The Effectiveness of Neuromuscular Warm-Up Strategies for Preventing Lower Limb Injuries During Sports Participation

These statistics highlight an important point. Sports injuries are common, but they aren’t inevitable. Taking steps to improve strength, movement, and recovery before injuries occur can make a meaningful difference throughout the season.

Not every ache or pain requires time away from sports, but persistent discomfort shouldn’t be ignored. Physical therapists work with athletes of all ages to identify movement problems, improve strength and flexibility, and help prevent injuries before they become more serious.

An evaluation may be beneficial if an athlete experiences:

• Pain that lasts longer than a few days
• Swelling after activity
• Recurrent ankle sprains
• Knee pain while running, jumping, or climbing stairs
• Shoulder pain during throwing or overhead movements
• Difficulty returning to sports after an injury
• Loss of strength, balance, or mobility

Physical therapy isn’t only for recovering from injuries. Many athletes also benefit from preseason movement assessments, individualized strengthening programs, and sport-specific training that can improve performance while reducing injury risk.

Schedule Now

Why Fall Sports Bring a Higher Risk of Injury

The beginning of every sports season represents a sudden increase in physical demands. Athletes who spent the summer staying active may still find themselves unprepared for daily practices, conditioning drills, and weekend competitions. Those who were less active during the offseason often face an even greater adjustment.

Injury risk tends to rise during the first several weeks of the season because muscles, tendons, and ligaments haven’t fully adapted to repetitive, high-intensity activity. Fatigue also plays a role, especially as athletes balance school, practices, homework, and other commitments.

Several factors contribute to early-season injuries.

Sudden Increases in Training

One of the biggest mistakes athletes make is increasing activity too quickly. Running farther, lifting heavier weights, or practicing every day without gradually building endurance places added stress on the body.

A gradual increase in training allows muscles and connective tissues to adapt while reducing the risk of strains and overuse injuries.

Inadequate Warm-Ups

Starting practice with cold muscles can limit flexibility and reduce coordination. Dynamic warm-ups increase blood flow, activate key muscle groups, and prepare the body for explosive movements like sprinting, jumping, and cutting.

Warm-ups should include movements that mimic the sport rather than simply stretching in place.

Muscle Weakness and Imbalances

Even strong athletes may have weaknesses that increase injury risk. Weak hips can affect knee alignment. Poor core stability can change running mechanics. Limited shoulder strength can increase stress on the upper body during throwing or blocking.

Addressing these imbalances before the season begins helps athletes move more efficiently and safely.

Fatigue and Recovery

Recovery is just as important as training. Without enough sleep, hydration, and rest between practices, muscles become fatigued and reaction times slow. Fatigue affects coordination and increases the likelihood of poor movement patterns that may contribute to injury.

Protecting Your Knees

The knees absorb tremendous forces during nearly every fall sport. Running, pivoting, jumping, landing, and sudden changes in direction all place stress on the knee joint. Football players absorb contact from opponents, volleyball athletes repeatedly jump and land, while soccer players perform frequent cutting movements throughout every match.

Although knee injuries can occur from contact, many develop because of poor movement mechanics, muscle weakness, or repetitive stress over time.

Build Strength Throughout the Lower Body

Healthy knees depend on more than strong quadriceps. The hips, glutes, hamstrings, calves, and core all work together to control lower body movement.

When these muscles function properly, they help stabilize the knee during running and jumping while reducing unnecessary strain on ligaments and cartilage.

Exercises like squats, lunges, step-ups, and bridges can help build strength throughout the entire lower body.

Improve Landing Mechanics

Athletes often focus on how high they jump but spend less time learning how to land.

Landing with bent knees and hips helps absorb force more effectively than landing with stiff legs. Keeping the knees aligned over the feet instead of collapsing inward also helps reduce stress on the ACL and surrounding structures.

Practicing proper jumping and landing mechanics during training can improve both performance and injury prevention.

Don’t Ignore Knee Pain

Pain isn’t something athletes should simply push through.

Persistent soreness, swelling, instability, or pain that worsens during activity may indicate more than normal muscle fatigue. Addressing symptoms early often allows athletes to recover more quickly and avoid more serious injuries that require extended time away from sports.

Preventing Ankle Sprains

Few injuries are as common in sports as ankle sprains. Whether an athlete lands on another player’s foot during volleyball, steps awkwardly while running a cross-country course, or changes direction quickly during soccer or football, the ankle is especially vulnerable.

Many athletes recover well after an ankle sprain, but returning to competition before strength and balance are fully restored significantly increases the likelihood of another injury.

Improve Balance and Stability

Balance exercises strengthen the small muscles surrounding the ankle while improving coordination and body awareness.

Simple exercises like standing on one leg, progressing to unstable surfaces as strength improves, help athletes react more effectively to unexpected movements during competition.

Better balance doesn’t just reduce ankle injuries. It also improves overall athletic performance.

Choose Sport-Specific Footwear

Shoes should match both the athlete’s sport and the playing surface.

Worn-out shoes may provide less support and traction, while shoes designed for one sport may not offer the stability needed for another. Replacing footwear when it begins to wear down helps maintain proper support throughout the season.

Complete Your Rehabilitation

One of the biggest reasons ankle sprains recur is because athletes return before regaining full strength and balance.

Pain may improve within a few weeks, but lingering weakness can remain much longer. Completing a full rehabilitation program helps restore mobility, confidence, and stability before returning to competition.

Keeping Shoulders Healthy

While shoulder injuries are often associated with baseball, they’re also common in football, volleyball, tennis, swimming, cheerleading, and among soccer goalkeepers. Overhead movements, repetitive throwing, blocking, tackling, and falls all place considerable stress on the shoulder complex.

Unlike the knee or ankle, the shoulder sacrifices stability to allow a wide range of motion. That mobility makes it especially important to maintain strength and control throughout the season.

Strengthen the Rotator Cuff

The rotator cuff consists of a group of muscles that help stabilize the shoulder during movement. When these muscles become weak or fatigued, other structures within the shoulder absorb more stress, increasing the likelihood of pain or injury.

Resistance band exercises, light dumbbell strengthening, and sport-specific conditioning can help improve shoulder stability without placing excessive strain on the joint.

Maintain Flexibility

Tight muscles around the shoulders, chest, and upper back can limit mobility and change movement mechanics. Stretching after practices and games helps maintain flexibility while reducing muscle tightness that develops over the course of a long season.

Athletes who participate in overhead sports should pay particular attention to shoulder mobility as part of their regular recovery routine.

Listen to Early Warning Signs

Shoulder soreness that improves after a workout may be normal muscle fatigue. Pain that persists, increases during throwing, or causes weakness is not.

Ignoring these symptoms can allow a minor issue to progress into a more significant injury that requires a longer recovery period.

Don’t Play Through Pain

Athletes are often taught to push through challenges, but pushing through pain is different. While it’s normal to experience muscle soreness after a hard workout or game, pain that changes the way you move or continues to worsen should never be ignored.

Continuing to practice with an untreated injury can turn a minor problem into one that sidelines an athlete for weeks or even months. Recognizing the warning signs early allows athletes to seek treatment before the injury becomes more serious.

Normal Soreness vs. Injury

Muscle soreness usually develops several hours after activity and gradually improves over the next day or two. It tends to affect both sides of the body and feels better as muscles loosen up.

An injury often feels different. Pain may occur suddenly, remain sharp during activity, or continue even after practice ends. Swelling, bruising, instability, or difficulty putting weight on a limb are additional signs that something more serious may be happening.

Signs It’s Time to Stop Playing

Athletes should stop participating and be evaluated if they experience:

• Sharp or sudden pain during activity
• Swelling around a joint
• A popping sensation at the time of injury
• Difficulty bearing weight
• Repeated ankle rolling or feelings of instability
• Shoulder pain during throwing or overhead movements
• Knee buckling or locking
• Pain that lasts for several days without improving

Ignoring these symptoms rarely makes them go away. Early treatment often leads to a quicker recovery and may help prevent more significant injuries.

Injury Prevention Exercises

Adding a few simple exercises to a warm-up routine can improve strength, balance, and movement quality throughout the season. These exercises target many of the muscle groups that help protect the knees, ankles, and shoulders during athletic activity.

Single-Leg Balance

• Stand on one foot with your knee slightly bent.
• Keep your hips level and maintain good posture.
• Hold for 30 seconds.
• Repeat on the opposite leg.

Perform: 3 repetitions on each leg.

Why it helps: Improves balance, ankle stability, and body awareness, reducing the risk of ankle sprains and improving overall athletic control.

Lateral Band Walks

• Place a resistance band around your ankles or just above your knees.
• Bend your knees slightly into an athletic stance.
• Take slow side steps while maintaining tension on the band.
• Continue in one direction before returning.

Perform: 10 to 15 steps in each direction for 2 to 3 sets.

Why it helps: Strengthens the glute muscles that help stabilize the hips and knees during running, cutting, and jumping.

Bodyweight Squats

• Stand with your feet shoulder-width apart.
• Bend at the hips and knees while keeping your chest upright.
• Lower until your thighs are nearly parallel to the floor.
• Push through your heels to return to standing.

Perform: 10 to 15 repetitions for 2 to 3 sets.

Why it helps: Builds strength throughout the hips, thighs, and core while reinforcing proper lower-body movement patterns.

Resistance Band External Rotations

• Secure a resistance band at waist height.
• Keep your elbow tucked against your side and bent at 90 degrees.
• Slowly rotate your forearm away from your body.
• Return with control.

Perform: 12 to 15 repetitions on each arm for 2 sets.

Why it helps: Strengthens the rotator cuff to improve shoulder stability during throwing and overhead activities.

Walking Lunges

• Stand tall and step forward into a lunge.
• Lower until both knees are bent approximately 90 degrees.
• Push through your front foot and continue into the next step.
• Keep your knees aligned over your feet throughout the movement.

Perform: 10 lunges per leg for 2 to 3 sets.

Why it helps: Improves lower-body strength, balance, and coordination while helping athletes develop better movement control.

When to See a Physical Therapist

Not every ache or pain requires time away from sports, but persistent discomfort shouldn’t be ignored. Physical therapists work with athletes of all ages to identify movement problems, improve strength and flexibility, and help prevent injuries before they become more serious.

An evaluation may be beneficial if an athlete experiences:

• Pain that lasts longer than a few days
• Swelling after activity
• Recurrent ankle sprains
• Knee pain while running, jumping, or climbing stairs
• Shoulder pain during throwing or overhead movements
• Difficulty returning to sports after an injury
• Loss of strength, balance, or mobility

Physical therapy isn’t only for recovering from injuries. Many athletes also benefit from preseason movement assessments, individualized strengthening programs, and sport-specific training that can improve performance while reducing injury risk.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What are the most common fall sports injuries?

Ankle sprains, knee injuries, muscle strains, shoulder injuries, and overuse conditions are among the most common injuries seen during the fall sports season.

How can athletes reduce their risk of injury?

Gradually increasing activity levels, completing dynamic warm-ups, maintaining strength and flexibility, getting adequate sleep, and allowing time for recovery all help lower injury risk.

Should athletes continue playing if they have pain?

No. Mild muscle soreness after activity is common, but sharp pain, swelling, instability, or pain that continues during activity should be evaluated before returning to sports.

Can physical therapy help prevent sports injuries?

Yes. Physical therapists can identify movement limitations, improve strength and balance, address muscle imbalances, and develop individualized injury prevention programs that help athletes stay healthy throughout the season.

Do athletes need physical therapy if they weren’t seriously injured?

Not necessarily, but physical therapy can benefit athletes recovering from minor injuries, experiencing recurring pain, or looking to improve movement mechanics and reduce future injury risk.

The post Fall Sports Injury Guide: Preventing Knee, Ankle, and Shoulder Strains appeared first on ATI.

Every summer, I see the same thing on fields, courts, and in weight rooms. An athlete goes down. Not from contact or injury, but from something entirely preventable: dehydration.

After 15 years as an Athletic Trainer, including many long, hot summers with high school athletes, I can tell you this is one of the most common and avoidable issues we face.

About the Author: Written by Patrick Roscoe, MS, LAT, ATC, a licensed Athletic Trainer with 15 years of clinical experience helping athletes stay healthy, perform at their best, and safely return to play.

Your body is already behind when you feel thirsty

Here’s the big takeaway: if you feel thirsty, you are already playing catch up.

Thirst kicks in after you have already lost about 1 to 2 percent of your body weight in fluid. For many athletes, that can happen in less than one half of practice. At that point, performance is already slipping. Endurance drops, focus fades, and reaction time slows.

Your body does not send a loud alarm. It sends a quiet signal. The goal is to stay ahead of it.

What is really happening when you sweat

Sweat is not just water. You are also losing key electrolytes like sodium, potassium and chloride that help your muscles and nerves function.

When those are not replaced, problems start to build quickly. Blood volume drops. Heart rate rises. Your body struggles to cool itself. Core temperature climbs. That is when heat illness becomes a real risk.

This is even more common when athletes jump into intense summer workouts without easing in, wear heavy equipment, or practice in humid conditions. It takes about 10 to 14 days for the body to adjust to exercising in the heat.

Catching the warning signs early

Heat illness rarely starts with a collapse. There are early signs that are easy to miss.

• Muscle cramps are often the first signal. They are painful and usually tied to fluid and electrolyte loss.
• Heat exhaustion is more serious. Look for heavy sweating, weakness, nausea, dizziness, and a fast pulse. If this happens, the athlete needs to stop, cool down, and rehydrate right away.
• Heat stroke is an emergency. Confusion, loss of consciousness, and very high body temperature are major red flags. This requires immediate medical attention.

What good hydration actually looks like

Hydration is not complicated, but it does take intention.

Before activity, drink about 16 to 20 ounces in the couple of hours leading up to practice. A simple check is urine color. Pale yellow usually means you are in good shape.

During activity, aim for 6 to 8 ounces every 15 to 20 minutes. If you are going longer than an hour in the heat, you need electrolytes, not just water.

After activity, replace what you lost. For every pound of body weight dropped during practice, drink about 16 to 24 ounces.

And one of the most overlooked pieces: good hydration starts before practice. If you go to bed dehydrated and wake up that way, you are already behind before the first drill.

Why having an Athletic Trainer matters

A good Athletic Trainer is not just there for injuries. We are watching for risk before it becomes a problem.

We track heat conditions, adjust activity when needed, and spot early symptoms athletes might ignore. Most athletes want to push through. They are trying to prove themselves. But knowing when to speak up is part of being a smart athlete.

Three simple habits for a safer, better summer

1. Start practice already hydrated.
2. Drink on a schedule, not just when you feel thirsty.
3. Speak up if something feels off, like cramps, dizziness, or nausea.

Summer is when athletes work the hardest, but it is also when risk is highest. The good news is that one of the best performance tools is also the simplest.

Drink early. Drink often. Pay attention to your body.

Patrick Roscoe, MS, LAT, ATC, is a University Recruitment Advisor with ATI Physical Therapy and a licensed Athletic Trainer with 15 years of clinical experience. He works with Athletic Training students and university programs nationwide, connecting the next generation of ATs with career opportunities across ATI’s Sports Medicine and Worksite Solutions divisions.

The post An Athletic Trainer’s Guide to Staying Hydrated During Summer Sports appeared first on ATI.

Early spring is when many baseball and softball players ramp up their throwing intensity after an offseason. That rapid increase in workload is one of the biggest reasons throwing injuries spike at the start of the season. Whether you are a youth player, high school athlete, recreational adult, or professional competitor, your shoulder and elbow need time to rebuild tolerance. This guide explains what commonly gets injured, what early warning signs to watch for, and how to prevent throwing injuries before they derail your season.

Reviewed and contributions made by Upper Extremity Fellowship Director Daniel Kline, DPT, SCS, ATC

Key Takeaways

• Throwing injuries often happen when intensity or volume increases too quickly.
• Shoulder and elbow soreness and pain are common early warning signs in baseball and softball.
• Gradual ramp-up, smart workload management, and proper warm-ups reduce injury risk.
• For throwing pain that lingers or changes, it is recommended to evaluate the athlete’s mechanics.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Why Early Spring Throwers Get Hurt

Throwing is a high-speed, high-force motion that places repeated stress on the shoulder and elbow. During early spring, many athletes move quickly from minimal offseason throwing to practices, tryouts, bullpens, long toss, and games.

Even if you stayed active over the winter, your throwing arm may not be conditioned for repetitive overhead stress. Cold temperatures, tight muscles, and early-season enthusiasm often combine to increase injury risk. The solution is not avoiding throwing; it is progressing workload safely, so tissues adapt instead of breaking down.

By the Numbers: Baseball and Softball Throwing Injuries

These numbers show how common throwing injuries are across age levels, from youth leagues to professional baseball.

• Research suggests that about 30 percent of youth baseball players experience elbow pain each year, and risk rises with high workloads like playing many games per year (National Institutes of Health).
• In a 10-year study of youth pitchers, the cumulative incidence of serious arm injury was 5 percent, and athletes who pitched more than 100 innings in a year were 3.5 times more likely to be injured (National Institutes of Health).
• In a Major League Baseball injury epidemiology analysis, upper extremity injuries accounted for 51.4 percent of all player injuries, highlighting the heavy stress placed on shoulders and elbows at the professional baseball level (Penn State University).

Together, these findings reinforce one consistent theme across levels: workload matters.

If you or a loved one is experiencing shoulder pain, elbow pain, or recurring soreness from throwing, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

What Hurts Most in Baseball and Softball

Throwing injuries often begin subtly. Mild soreness may feel manageable at first, but pain that lingers, sharpens, or alters mechanics can signal overload. The most common problem areas include the shoulder, elbow, forearm, and, in softball pitchers, the hips and trunk.

Shoulder Pain From Throwing

Shoulder pain is frequently related to rotator cuff overload, shoulder blade fatigue, or limited mobility. Some athletes feel pain in the front of the shoulder, others feel it deep inside or along the outside.

Common Causes

• Sudden increase in throwing volume or velocity
• Fatigue of shoulder stabilizers
• Limited mobility in the shoulder, upper back, or hips

Common symptoms

• Ache during or after throwing
• Pain lifting the arm overhead
• Reduced velocity or control

How PT can help

• Structured return-to-throw progressions
• Rotator cuff and scapular strengthening
• Mobility work for shoulder and thoracic spine
• Mechanics assessment

When to see a PT

• Pain lasts more than a few days
• You feel weakness or instability
• You notice a dead-arm sensation

Elbow Pain in Throwers

Elbow pain often appears along the inner elbow, where the UCL supports high-speed throwing. It may also appear laterally depending on mechanics and fatigue.

Common causes

• High workloads without recovery
• Throwing too hard too quickly
• Mechanics breakdown from fatigue

Common symptoms

• Tenderness on the inside of the elbow
• Sharp pain during acceleration or release
• Stiffness the next day

How PT can help

• Workload modification
• Forearm, shoulder, and core strengthening
• Mobility training for hips and trunk
• Return-to-throw programming

When to see a PT

• Pain persists beyond normal soreness
• Sudden sharp pain or pop
• Tingling, numbness, or weakness

Forearm and Wrist Overuse

Grip-heavy throwing and batting can overload forearm tissues, especially when the shoulder is fatigued.

Common causes

• Repetitive throwing without rest
• Over-gripping
• Compensation from shoulder fatigue

How PT can help

• Progressive strengthening
• Throwing efficiency coaching
• Recovery and workload planning

Softball Pitching Considerations

The windmill motion still places stress on the shoulder, elbow, hip, and lower back. Tournament weekends and high pitch counts increase fatigue risk.

How PT can help

• Shoulder and trunk endurance training
• Hip mobility and glute strength
• Recovery planning

How to Prevent Early Season Throwing Injuries

Prevention centers on gradual progression and movement quality.

Build a Throwing Ramp-Up

Increase volume and intensity slowly and step by step. Avoid jumping directly into high-effort throws.

Warm Up Thoroughly

Include full-body movement, shoulder muscle activation, and light throwing progressions.

Respect Workload Guidelines

Track pitches, innings, or total throws. Rest days matter at every level.

Train the Entire Body

Strong hips and trunk reduce stress on the arm.

Do Not Throw Through Pain

Persistent or sharp pain should not be ignored.

At-Home Thrower Warm-Up and Mobility Routine

This routine supports shoulder and elbow readiness. Stop if pain increases.

How often

Before throwing: 1 time; on non-throw days: 2 to 3 times per week

Arm Circles and Shoulder Blade Squeezes

• 10 forward, 10 backward
• 2 sets of 10 squeezes, hold 2 seconds

Band External Rotation

• 2 sets of 10 to 12 reps per side

Wall Slides

• 2 sets of 8 to 10 reps

Thoracic Rotation

• 5 reps per side, hold 2 to 3 seconds

Hip Flexor Stretch

• Hold 20 to 30 seconds per side
• Repeat 2 times

When to See a Physical Therapist

If you or a loved one is experiencing shoulder pain, elbow pain, or recurring soreness from throwing, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

Is early-season arm soreness normal?
Mild muscle soreness can occur, but persistent or sharp pain is not typical and should be evaluated.

What is the most common throwing injury?
Shoulder and elbow overuse injuries are among the most common in baseball and softball.

Can physical therapy help prevent throwing injuries?
Yes. PT can improve strength, mobility, mechanics, and workload planning.

The post Baseball and Softball Injury Season: What Early Spring Throwers Need to Know appeared first on ATI.

Contributions by: Andrew Grahovec and Katie Christopherson, ATC

To compete at the professional level in any sport requires the most athletic, highly skilled and mentally acute individuals in the world. With constant training, practice and exhibitions throughout a season, pushing your body to the utmost physical limits can take a toll on the body over time. In ice hockey, players, by nature, are regarded as some of the toughest athletes on a mental and physical level. As one of the fastest sports, the conditions during play are dangerous and require sharp focus, balance and grit to compete at a high level. With the speed and physicality of the game, the risk of injury is significantly increased. It’s no surprise that one of the most common types of injuries sustained during play involve the knees.

To get a better feel for the inner workings of the MCL (Medial Collateral Ligament) and MCL injury insight, we teamed up with ATI athletic trainer and hockey injury expert, Katie Christopherson.

The Role of the MCL in Hockey

Considered one of the four primary stabilizing ligaments in the knee, the MCL is the innermost ligament of the knee designed to protect the knee joint’s stability and strength. It also plays a key role in preventing the leg from over-extending inward. For hockey players, the MCL is crucial in helping the knee manage the on-ice demands of skating, planting for contact and more.

Common MCL Inury Symptoms

When an MCL becomes injured, you may experience pain on the inside edge of the knee, along with swelling and tenderness. Several hours after the injury, this discomfort may be coupled with difficulty moving and increased levels of pain. It’s also not uncommon to feel a ‘loose or wobbly’ feeling in the knee when walking. At this point, we recommend getting in touch with your primary doctor or local physical therapist to further assess the injury.

Grades of MCL injuries

Since the MCL’s primary role is preventing the leg for overextending inward, naturally, it assumes a substantial amount of the body’s weight. Because of this, an athlete is more susceptible and likely to experience an injury to the MCL, rather than the LCL (Lateral Collateral Ligament), which is located on the outer side of the knee – opposite of the MCL.

MCL injuries are classified according to three different grades including:

·         Grade 1 (minor): results from a force strong enough to stretch the ligament, but not tear it.

·         Grade 2 (moderate): stretched ligament with some tearing involved

·         Grade 3 (severe): completely torn ligament – and most sever of the three grades

Common Types of Hockey Ankle Sprains

Given the fast-paced, high-contact nature of the sport, hockey players are at an increased risk of injuring their lower body structures. When looking at the MCL specifically, it’s more common to see Grade 1 MCL injuries resulting from less abrasive blows to the knee or mild twisting motions at the knee. For Grade 2 and 3 MCL injuries, we tend to attribute those to the more nefarious blows or extreme twists to the outside of the knee, which still happen, but not as often as the former.

Treatment for a Sprained MCL

Among the three grades, a Grade 1 treatment is a more straightforward than the others. A Grade 1 sprain can take typically one to two weeks to heal, whereas a Grade 2 and 3 injuries may take two to four weeks and four to eight weeks, respectively. In rehabbing an MCL sprain or tear, your physical therapist or doctor first determines the grade of the injury and the effect it has on the knee during weight-bearing (the body’s ability to resist or support weight). They’ll also note how the knee joint moves through flexion (bending motion) and extension and how that force displacement is on the MCL. This will ultimately decide what treatments and strengthening methods to use.

Early MCL Sprain Rehab

Initially, an athlete’s treatment should consist of pain-free, range of motion exercises, such as knee slides on the table, wall slides, assisted slides and riding a stationary bike. As pain subsides and range of motion increases, this usually indicates that an athlete is ready to incorporate flexion and extension exercises – like open-chain strengthening (hands or feet are not in a fixed position). But that’s not to say that an athlete should shy away from closed-chain strengthening (hands or feet are in a fixed or stationary position), as these are also effective exercises to build into a program.

Advanced MCL Sprain Rehab

Once an injured athlete progresses to the more advanced stages of rehabilitation, a concentration on functional activity will be introduced. This may include plyometric exercises and functional activities to ensure dynamic stability of the knee. At this stage, a great tool for rehabbing a hockey player is a slide board, which is a slick surface that can mimic the motion of the athlete’s leg on ice.  

MCL Physical Therapy at ATI

ATI experts strongly encourage athletes to take care of any minor aches and pains before they compound and get worse. This can be as simple as heating for 20 minutes before activity and icing for 20 minutes after activity when the athlete feels soreness in one particular area. If the pain persists, it might be a good idea to call your physician or visit your nearest ATI physical therapy clinic. In fact, at ATI, we offer complimentary injury screenings, so stop in and see what we can do for you.

The post Understanding Injuries of the MCL in Hockey appeared first on ATI.