As Major League Baseball reaches the heart of its season, injury reports become just as common as box scores. Pitchers leave games with elbow discomfort, hitters battle oblique strains, and position players spend weeks recovering from shoulder or hamstring injuries. While these injuries affect professional athletes, they can also happen to youth, high school, college, and recreational baseball players.

Whether you’re stepping onto the diamond yourself or following your favorite team throughout the MLB season, understanding common baseball injuries can help you better recognize symptoms, understand what they may mean, and know when it’s time to seek treatment. This guide explains some of baseball’s most common injuries, how they typically occur, and how physical therapy can help athletes safely return to play.

Reviewed and contributions made by physical therapist and sports specialist Daniel Kline, DPT, SCS, ATC, author of Risk Factors and Injury Prevention in the Throwing Athlete – Kline – 2025 – Arthroscopy, Sports Medicine, and Rehabilitation – Wiley Online Library

Key Takeaways

• Baseball places repetitive stress on the shoulder, elbow, trunk, and lower body.
• Many baseball injuries begin as minor discomfort before developing into more serious conditions.
• Early evaluation and treatment may reduce recovery time and lower the risk of reinjury.
• Physical therapy plays an important role in both injury recovery and prevention.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

By the Numbers: Baseball Injuries

Baseball may not involve constant contact like football or hockey, but the repetitive nature of throwing, swinging, and sprinting creates unique injury risks throughout every season.

• Approximately 40% of injuries in Major League Baseball involve the shoulder or elbow, reflecting the significant demands placed on a player’s throwing arm.
  Source: Major League Baseball Health and Injury Tracking System (HITS)
• Up to 40% of youth baseball pitchers develop overuse injuries, with the shoulder and elbow being the most commonly affected areas.
  Source: Ann & Robert H. Lurie Children’s Hospital of Chicago
• Youth pitchers who continue throwing while fatigued are 36 times more likely to suffer a serious shoulder or elbow injury than those who stop when fatigue develops.
  Source: Little League Baseball University

These statistics reinforce the importance of proper throwing mechanics, appropriate recovery, and addressing pain or fatigue early before minor issues become more serious injuries.

If you’re experiencing baseball-related pain or recovering from an injury, ATI Physical Therapy can help. Our physical therapists develop personalized rehabilitation programs that focus on restoring strength, improving movement, and helping athletes safely return to the game they love. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

Why Baseball Injuries Happen

Baseball may not seem as physically demanding as some sports, but every pitch, swing, and throw places stress on muscles, tendons, ligaments, and joints. Over the course of a long season, those repetitive movements can add up. While some injuries occur suddenly, many develop gradually from overuse, poor mechanics, or insufficient recovery between games.

Understanding why baseball injuries happen can help athletes recognize risk factors early and take steps to stay healthy throughout the season.

Repetitive Throwing

Pitching and throwing repeatedly places significant stress on the shoulder and elbow, especially during high-velocity throws.

High-Speed Rotational Movements

Batting requires explosive rotation through the hips, core, and shoulders, which can contribute to muscle strains if the body is not properly conditioned.

Year-Round Play

Many athletes now compete throughout the year with little time for recovery, increasing the risk of overuse injuries.

Sprinting and Quick Changes of Direction

Running the bases, fielding ground balls, and reacting quickly all place stress on the legs and lower body.

The Most Common Baseball Injuries

Even though baseball injuries can affect nearly every part of the body, several conditions occur far more frequently than others. Understanding what these injuries are and recognizing their symptoms early can help athletes receive appropriate care before minor issues become season-ending problems.

UCL Injuries (Tommy John Injury)

The ulnar collateral ligament (UCL) helps stabilize the elbow during throwing. Repetitive stress can damage this ligament, sometimes requiring surgery in severe cases.

Symptoms

• Pain on the inside of the elbow
• Loss of throwing velocity
• Difficulty controlling pitches
• A popping sensation during a throw

Rotator Cuff Injuries

Rotator cuff muscles help stabilize the shoulder throughout the throwing motion. Overuse can lead to inflammation, strains, or tears.

Symptoms

• Shoulder pain while throwing
• Weakness
• Pain reaching overhead
• Decreased throwing velocity

Shoulder Labrum Injuries

Labral injuries affect the cartilage that helps stabilize the shoulder joint and are common among overhead throwing athletes.

Symptoms

• Deep shoulder pain
• Clicking or catching sensations
• Reduced strength
• Difficulty throwing

Elbow Tendinitis

Repeated throwing can irritate the tendons around the elbow, causing inflammation and pain.

Symptoms

• Tenderness around the elbow
• Pain after throwing
• Stiffness
• Weak grip strength

Oblique Strains

The oblique muscles generate rotational power during hitting and throwing, making them susceptible to strains.

Symptoms

• Side or abdominal pain
• Pain during swinging
• Pain while rotating

Hamstring Strains

Explosive running during base stealing or fielding can overload the hamstring muscles.

Symptoms

• Pain in the back of the thigh
• Tightness
• Difficulty sprinting

What MLB Players Teach Us About Recovery

Professional baseball players have access to extensive medical teams, but one principle applies at every level of the game: successful recovery takes time and a structured plan. Returning too quickly after an injury can increase the risk of setbacks and prolonged time away from the field.

Physical therapy focuses on restoring strength, mobility, flexibility, and movement mechanics so athletes can safely return to throwing, hitting, and fielding with confidence.

Don’t Ignore Early Pain

Persistent soreness is often an early warning sign that deserves attention.

Recovery Is Different for Every Injury

Some conditions improve with conservative treatment, while others require a longer rehabilitation timeline.

Mechanics Matter

Improving throwing mechanics and overall movement patterns can reduce unnecessary stress on the body.

Baseball Injury Prevention Tips

While no athlete can eliminate injury risk completely, consistent training habits can significantly reduce the likelihood of overuse injuries. Prevention starts long before game day and should remain a focus throughout the season.

Warm Up Before Throwing

Prepare the shoulder, elbow, hips, and core before every practice and game.

Build Total-Body Strength

Strong legs, hips, and core muscles help reduce stress on the throwing arm.

Respect Pitch Counts

Avoid excessive throwing volume and allow adequate recovery between outings.

Listen to Your Body

Persistent pain should never be ignored or treated as a normal part of the game.

Baseball Arm Care Exercises

A consistent arm care routine can help improve shoulder mobility, strengthen the muscles that support the throwing arm, and reduce stress on the shoulder and elbow throughout the season. These exercises are commonly used as part of an arm care program for baseball players and can be performed before or after practice, depending on your training plan.

Move slowly and stop if you experience pain during any exercise.

Band External Rotations

• Secure a resistance band at waist height.
• Stand with your elbow bent to 90 degrees and tucked against your side.
• Rotate your forearm away from your body while keeping your elbow in place.
• Slowly return to the starting position.

Perform 2 sets of 12 repetitions per arm.

Why it helps: Strengthens the rotator cuff muscles that stabilize the shoulder during throwing.

Shoulder Blade Squeezes

• Sit or stand with good posture.
• Gently squeeze your shoulder blades together and slightly downward.
• Hold for 2 to 3 seconds before relaxing.

Perform 2 sets of 15 repetitions.

Why it helps: Improves shoulder blade stability, which is essential for efficient throwing mechanics.

Wall Slides

• Stand with your back against a wall.
• Place your arms against the wall in a “goal post” position.
• Slowly slide your arms overhead while keeping your elbows and wrists in contact with the wall.
• Return to the starting position.

Perform 2 sets of 10 repetitions.

Why it helps: Promotes shoulder mobility while activating the muscles that stabilize the shoulder blade.

Thoracic Rotations

• Begin on your hands and knees.
• Place one hand behind your head.
• Rotate your upper back toward the ceiling while following your elbow with your eyes.
• Return slowly and repeat before switching sides.

Perform 10 repetitions per side.

Why it helps: Improves upper back mobility, allowing the shoulder and elbow to move more efficiently during throwing.

Hip Flexor Stretch

• Kneel with one knee on the ground and the opposite foot in front.
• Shift your weight forward until you feel a gentle stretch in the front of the hip on the kneeling side.
• Keep your chest upright and avoid arching your back.

Hold for 30 seconds on each side.

Why it helps: Flexible hips improve lower-body power and reduce unnecessary stress on the shoulder and elbow during the throwing motion.

When to See a Physical Therapist

Shoulder pain, elbow discomfort, or repeated throwing-related injuries should not be ignored. Early evaluation can help identify movement limitations before they become more serious conditions.

If you’re experiencing baseball-related pain or recovering from an injury, ATI Physical Therapy can help. Our physical therapists develop personalized rehabilitation programs that focus on restoring strength, improving movement, and helping athletes safely return to the game they love. 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

What is the most common baseball injury?

Shoulder and elbow injuries are among the most common injuries in baseball, particularly among pitchers.

What is a UCL injury?

A UCL injury involves damage to the ligament on the inside of the elbow that helps stabilize the joint during throwing.

Does every UCL injury require Tommy John surgery?

No. Many UCL injuries can be managed with rest, rehabilitation, and physical therapy depending on their severity.

Can physical therapy help baseball shoulder pain?

Yes. Physical therapy can improve strength, mobility, mechanics, and overall shoulder function while helping reduce future injury risk.

When should a baseball player stop throwing?

Throwing should stop if pain persists, throwing mechanics change significantly, or performance declines because of discomfort.

The post The Most Common Baseball Injuries: What MLB Season Teaches Us About Staying Healthy 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.

With the 2026 FIFA World Cup now underway, soccer is top of mind for millions of fans and athletes around the world. Whether you’re stepping onto the field yourself or watching your favorite players compete on the sport’s biggest stage, understanding common soccer injuries can provide valuable insight into the physical demands of the game. This guide explains some of the most common soccer injuries, what they may mean, how they are typically treated, and when it may be time to seek help from a physical therapist.

For players, recognizing symptoms early can help prevent minor issues from becoming more serious and support a safer return to play. For fans, understanding common injuries can provide context for the recovery challenges professional athletes often face throughout a season or tournament.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Soccer injuries can affect players of all ages and skill levels.
• Ankle sprains, knee injuries, hamstring strains, and groin injuries are among the most common soccer-related injuries.
• Understanding symptoms can help you determine when to rest, seek treatment, or return to play.
• Injury prevention strategies can reduce the risk of missing valuable playing time.
• Physical therapy can help athletes recover safely and return to competition.

By the Numbers: Soccer Injuries and Participation

Soccer is one of the most popular sports in the world, but the physical demands of the game also contribute to a significant number of injuries each year.

• Teams that perform the FIFA 11+ warm-up program can reduce overall injury rates by up to 39% and lower-extremity injuries by up to 43%. Source: FIFA 11+ Research
• An estimated 5.2 million youth athletes participate in organized soccer annually in the United States, making it one of the country’s most popular youth sports. Source: Sports & Fitness Industry Association (SFIA)
• Ankle sprains account for approximately 16% to 29% of all soccer injuries, making them one of the most common injuries in the sport. Source: International Journal of Sports Physical Therapy

These numbers highlight both the popularity of soccer and the importance of injury prevention, proper training, and timely treatment when injuries occur.

If you’re experiencing pain, recovering from an injury, or looking to improve your movement and performance, come to ATI Physical Therapy for an initial evaluation. Our team can help identify the cause of your symptoms and develop a personalized treatment plan to help you safely return to the activities you enjoy. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

Why Soccer Injuries Happen

Soccer combines sprinting, cutting, jumping, kicking, and physical contact, often for long periods with little rest. These demands place stress on the muscles, joints, tendons, and ligaments throughout the body. While some injuries happen suddenly during a tackle or awkward landing, others develop gradually over time due to repetitive stress.

Understanding why injuries occur can help players take steps to reduce their risk and stay healthy throughout the season.

Rapid Changes in Direction

Soccer players frequently cut, pivot, and change direction at high speeds. These movements place significant stress on the knees and ankles and can contribute to ligament injuries when the body is not adequately prepared for the load.

Repetitive Running

A soccer player may cover several miles during a single match. The repetitive nature of running and sprinting can contribute to overuse injuries involving the knees, shins, hips, and feet.

Jumping and Landing

Whether contesting a header or reacting to a rebound, soccer players regularly jump and land under unpredictable conditions. Poor landing mechanics may increase stress on the lower extremities and elevate injury risk.

Contact and Collisions

Although soccer is not traditionally viewed as a collision sport, player-to-player contact is common. Tackles, accidental collisions, and awkward falls can all contribute to acute injuries.

Common Soccer Injuries and What They Mean

Many soccer injuries share similar symptoms, making it difficult to know exactly what is wrong without a proper evaluation. Understanding what common symptoms may indicate can help athletes make informed decisions about treatment and recovery.

Ankle Sprains

Ankle sprains are among the most common injuries in soccer and occur at every level of play, from youth leagues to the World Cup.

Symptoms:

• Swelling
• Bruising
• Pain while walking
• Difficulty changing direction

What It May Mean:

• Stretched or torn ankle ligaments
• Joint instability
• Reduced balance and mobility

Knee Pain and ACL Injuries

Knee injuries are among the most feared injuries in soccer because they can significantly impact mobility and, in some cases, require surgery.

Symptoms:

• A popping sensation
• Swelling
• Knee instability
• Pain during cutting movements

What It May Mean:

• ACL injury
• Meniscus injury
• Patellofemoral pain syndrome

Hamstring Strains

Hamstring injuries are frequently seen among elite soccer players due to the repeated sprinting demands of the sport.

Symptoms:

• Sudden pain in the back of the thigh
• Tightness
• Weakness
• Difficulty sprinting

What It May Mean:

• Muscle strain
• Partial muscle tear
• Reduced flexibility and strength

Groin Strains

Groin injuries commonly occur during kicking, sprinting, and rapid changes of direction.

Symptoms:

• Inner thigh pain
• Pain while kicking
• Discomfort when changing direction

What It May Mean:

• Adductor strain
• Muscle irritation
• Reduced hip mobility

Shin Splints

Shin splints often develop gradually and are especially common during periods of increased training.

Symptoms:

• Pain along the shin bone
• Soreness during or after running
• Tenderness to touch

What It May Mean:

• Overuse injury
• Training load imbalance
• Early stress-related irritation

Concussion Symptoms

Head injuries should always be taken seriously. Concussions can occur during collisions, falls, or contact with another player’s head, shoulder, or elbow.

Symptoms:

• Headache
• Dizziness
• Confusion
• Sensitivity to light
• Difficulty concentrating

What It May Mean:

• Possible concussion requiring medical evaluation

What to Do After a Soccer Injury

The moments immediately following an injury can have a significant impact on recovery. While some injuries are minor and resolve quickly, others require medical attention or a structured rehabilitation program. Understanding how to respond after an injury can help reduce further damage and improve your chances of returning to play safely.

If symptoms are severe, worsen over time, or prevent normal movement, it is important to seek professional evaluation.

Stop Playing if Symptoms Increase

Continuing to play through pain may worsen an injury and extend recovery time. If pain, swelling, instability, or dizziness develops, it is best to stop activity and assess the situation.

Protect the Injured Area

Avoid movements that aggravate symptoms and consider using supportive measures such as a brace or crutches, if recommended by a healthcare professional.

Begin Gentle Movement When Appropriate

Complete rest is not always the answer. Depending on the injury, gentle movement and controlled activity may help maintain mobility and promote recovery.

Seek Evaluation if Symptoms Persist

Pain that lasts more than a few days, recurring injuries, significant swelling, or feelings of instability should be evaluated by a qualified healthcare provider or physical therapist.

Soccer Injury Prevention Tips

While no athlete can eliminate injury risk entirely, there are several strategies that can help reduce the likelihood of injury. Consistency is often more important than intensity when it comes to injury prevention. Small habits performed regularly can have a significant impact throughout a season.

Professional teams around the world invest heavily in injury prevention because keeping athletes healthy improves performance. Recreational and youth athletes can benefit from many of the same principles.

Warm Up Before Every Practice and Game

Dynamic warm-ups prepare muscles and joints for activity while improving movement quality and reaction time.

Build Strength Throughout the Season

Strong muscles help absorb force, stabilize joints, and reduce stress on the body during high-demand activities.

Improve Balance and Coordination

Balance training can improve body awareness and may help reduce the risk of ankle and knee injuries.

Avoid Sudden Training Increases

Large increases in training volume, intensity, or frequency can place excessive stress on the body and increase injury risk.

Prioritize Recovery

Adequate sleep, hydration, nutrition, and rest days all play important roles in injury prevention and athletic performance.

Soccer Warm-Up Exercises

A proper warm-up helps prepare the body for the physical demands of soccer. These exercises are commonly used to increase blood flow, improve mobility, activate key muscle groups, and prepare athletes for sprinting, cutting, and jumping activities.

Perform these movements in a controlled manner and focus on quality movement rather than speed.

Leg Swings

• 10 forward and backward
• 10 side to side per leg

Walking Lunges

• 10 repetitions per side
• Maintain an upright posture throughout the movement

High Knees

• 2 sets of 20 feet
• Focus on quick, controlled movements

Lateral Shuffles

• 2 sets of 20 feet in each direction
• Keep knees slightly bent and stay athletic

Single-Leg Balance

• Hold for 30 seconds per side
• Repeat twice
• Progress by closing your eyes or standing on an unstable surface

When to See a Physical Therapist

Many soccer injuries improve with time and appropriate management, but some symptoms require additional attention. Persistent pain, repeated injuries, limited mobility, or difficulty returning to sport may indicate underlying issues that should be addressed.

Physical therapists work with athletes of all ages and skill levels to identify movement limitations, restore strength, improve mobility, and create individualized return-to-play plans. Whether you’re recovering from a recent injury or trying to prevent future problems, physical therapy can help you stay active and perform at your best.

If you’re experiencing pain, recovering from an injury, or looking to improve your movement and performance, come to ATI Physical Therapy for an initial evaluation. Our team can help identify the cause of your symptoms and develop a personalized treatment plan to help you safely return to the activities you enjoy. 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

What is the most common soccer injury?
Ankle sprains are among the most common soccer injuries across all age groups and levels of competition.

Can physical therapy help after an ACL injury?
Yes. Physical therapy is an essential part of recovery following an ACL injury and can help improve strength, mobility, balance, and confidence during the return-to-play process.

How can I reduce my risk of soccer injuries?
A combination of proper warm-ups, strength training, balance exercises, gradual training progression, and adequate recovery can help reduce injury risk.

Should I play through pain during a soccer match?
Pain is often a signal that something may be wrong. Continuing to play through significant pain can increase the risk of worsening an injury.

When should I see a physical therapist for a soccer injury?
If pain persists, limits activity, repeatedly returns, or affects your ability to play, a physical therapy evaluation may help identify the cause and guide recovery.

The post Soccer Injuries: What They Mean and When to Get Help appeared first on ATI.

Twists, cuts, and awkward landings can strain the knee during sports and everyday life. The anterior cruciate ligament, or more commonly referred to as the ACL, and meniscus tears are the two most discussed knee injuries. This guide explains what each injury is, how it happens, what symptoms to look for, and how recovery works. You will learn how a licensed physical therapist can help you reduce pain, restore strength, and return to what you love.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• ACL injury recovery focuses on stability, strength, and control for cutting and landing, with or without surgery.
• Meniscus tear treatment often starts with rehab; surgery is reserved for persistent symptoms or specific tear types.
• Knee injury symptoms overlap, including both swelling and popping; however, catching or locking suggests a meniscus tear.
• Many decisions do not require an immediate MRI. A skilled exam guides the next steps.
• If knee pain began with a sports injury or a twist, a physical therapist can evaluate and start a plan right away.

Why These Knee Injuries Cause Confusion

Knee injuries often share similar signs. Swelling, popping, and pain with turning can show up with both ACL and meniscus tears. Add in shaky internet advice, and it is hard to know what you are dealing with. This article breaks down the basics in plain language, so you can tell the difference between ACL injury symptoms and meniscus tear symptoms, know what treatment options look like, and understand ACL versus meniscus recovery

Knee Anatomy in Simple Terms

The knee connects the thigh bone (femur) to the shin bone (tibia). The kneecap (patella) glides in a groove to help your quadriceps straighten the leg. Four main ligaments keep the joint stable, including the ACL, which limits the forward slide of the shin and controls twisting. Two C-shaped pads of cartilage called the “menisci” sit between the bones. They act like shock absorbers, spread the load, and help the joint move smoothly. When you cut, pivot, or land from a jump, these parts share the work. Too much twist or force can strain a ligament or pinch and tear the meniscus

If you are having mobility concerns, issues doing the things you love, stiffness, or pain, 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 get started.

Schedule Now

ACL Tear

What it is
The anterior cruciate ligament (ACL) keeps the knee stable during cutting and landing. It limits the forward slide of the shin and stops the knee from twisting too far. In sports, the ACL can tear during a quick change of direction, a sudden stop, or an awkward landing from a jump. Many people feel or hear a pop, then notice swelling.

How ACL injuries happen
ACL tears often follow these movements during sports:

• A sudden change of direction while the foot is planted.
• An awkward landing from a jump.
• Direct contact that drives the knee inward.

ACL injury symptoms
Here are common ACL injury symptoms to watch for:

• Swelling within hours of the injury.
• Feeling that the knee gives way.
• Pain with cutting, turning, or going downhill.
• Trouble trusting the knee during quick movements.

Do I need imaging
Imaging helps in certain cases, but many early decisions can be made with the use of a careful exam. Your clinician may consider an MRI to confirm a full tear and to check for other injuries.

ACL injury treatment options
Your treatment depends on your sport and stability needs. Options include:

• Acute care: to reduce swelling, restore comfortable motion, activate the quadriceps.
• Rehabilitation without surgery: Some people can return to activity with structured rehab and sometimes bracing.
• Surgical reconstruction: common for cutting and pivoting sports. Rehab before surgery improves early strength, and rehab after surgery guides return to play.
• Bracing: may be used for certain activities during phases of recovery.

How physical therapy helps
Physical therapy supports ACL injury recovery, whether you have had surgery or not, in these ways:

• Reduces swelling and restores range of motion.
• Rebuilds strength in the quadriceps, hamstrings, hips, and core.
• Trains landing mechanics, change of direction, and single-leg control.
• Uses return to sport testing to reduce re-injury risk.

ACL recovery timeline: a simple view
Typical timelines vary. In general:

• Non-surgical rehab can progress over weeks to months, depending on stability needs.
• After reconstruction, many people need several months of rehab before passing return to sport testing. Calendar dates alone are not enough to determine the full recovery timeline.

When to see a physical therapist
Right away after injury or diagnosis. Early guidance improves motion and strength, and helps you choose the best path forward.

Meniscus Tear

What it is
The meniscus is a wedge-shaped piece of cartilage that cushions your knee. Each knee has two menisci, one on the inside and one on the outside. A meniscus tear happens when the cartilage fibers split. Tears can be sudden from a twist or degenerative from wear and tear over time.

How meniscus tears happen
Meniscus tears often occur with these movements:

• Twisting the knee while the foot is planted.
• Deep squatting or getting up from a low position.
• Age-related changes that weaken the tissue.

Meniscus tear symptoms
Common meniscus tear symptoms include:

• Sharp pain with twisting or squatting.
• Swelling that may build slowly over one to two days.
• Catching, clicking, or locking.
• Pain along the joint line, either inside or outside of the knee, with bending or straightening.

Do I need imaging
Not always. A careful exam with a physical therapist often guides the next steps. An MRI can confirm the type and location of a tear if needed.

Meniscus tear treatment options
Treatment for a meniscus tear may include:

• Rehabilitation without surgery: first choice for many tears. Focus on swelling control, motion, and strength.
• Surgery, partial meniscectomy: removes the torn piece when symptoms persist or locking symptoms in the joint persist.
• Surgery, meniscus repair: stitches the tear so it can heal. Surgery is more common for tears along the outer edge, where the blood supply is better.
• Activity changes: avoid deep twisting and pivoting early on.

How physical therapy helps
Physical therapy helps by:

• Calming pain and swelling, then restoring motion.
• Building quadriceps, hamstrings, and hip strength for better support.
• Training balance and control for turning, stairs, and uneven ground.
• Guiding safe progress after meniscus surgery when needed.

Meniscus recovery timeline, a simple view
Recovery depends on the tear type and treatment:

• Many non-surgical cases improve in several weeks with the right plan.
• After a partial meniscectomy, walking and daily tasks often return within days to weeks.
• After a meniscus repair, the early phase is more protected, with a longer build back over months.

When to see a physical therapist
If knee pain limits walking, squatting, stairs, or sport, or if the knee feels like it catches or locks. Early rehab helps you move with more confidence.

ACL vs. Meniscus: How to Tell the Difference

What you might feel
Symptoms differ in these ways:

• ACL tear: a pop, fast swelling, and a sense that the knee wants to give way with pivoting.
• Meniscus tear: catching or locking, pain with twisting or deep squatting, and swelling that may build more slowly.

Where it hurts
Pain patterns often point to the source:

• ACL tear: pain is often deep, and the whole knee can feel swollen and stiff.
• Meniscus tear: pain along the joint line, either inside or outside the knee.

Movement tests your clinician may use
These clinical tests help confirm the diagnosis:

• Lachman or pivot shift tests for ACL stability.
• Joint line tenderness and McMurray test for the meniscus.
• Functional checks like single-leg balance, step downs, and hop testing as you recover.

Quick self-check
Use these simple cues to guide next steps:

• Heard a “pop” with fast swelling, and the knee feels unstable. Think ACL injury.
• Knee catches or locks and hurts along the joint line. Think meniscus tear.
• Not sure. Book an evaluation so a licensed physical therapist can examine your knee and start a plan.

Home Care Basics

Simple steps can ease knee pain in the first few days:

• Rest from painful twisting and cutting.
• Elevate and use ice for swelling in the first couple of days.
• Use a brace or crutches if your clinician advises.
• Keep the knee moving within a pain-free range to prevent stiffness.
• Stop if pain increases and contact your clinician for guidance.

How to Start Knee PT in 3 Steps

Getting started is easy:

1. Book an evaluation. Share how the injury happened, your goals, and timelines.
2. Get a personalized plan. Your therapist will outline exercises, activity changes, and pain relief strategies.
3. Check in and progress. Follow-ups, adjust your plan, and test readiness for daily life and sport.

When to See a Physical Therapist

Consider an evaluation if any of the following apply:

• Your knee swells after activity or gives way with pivoting.
• You have sharp joint line pain, catching, or locking.
• Pain limits stairs, squats, or daily activity.
• You want a plan for safe knee injury recovery and return to sport.

A licensed physical therapist can assess motion, strength, and balance, then build a plan that fits your goals and sport. If you or a loved one has new knee pain from sports, twisting, or a misstep, 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 get started.

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Frequently Asked Questions

What are common knee injury symptoms after a twist?
Swelling, stiffness, and pain with turning can follow a twist. A pop and quick swelling suggest an ACL tear. Catching or locking suggests a meniscus tear.

Can a meniscus tear heal without surgery?
Yes, many do. Rehab can reduce pain and improve function. Some tears with good blood supply can heal over time. Your clinician will advise you based on tear type and symptoms.

How long is ACL injury recovery?
Timelines vary. With surgery, many people need several months of rehab and must pass strength and hop tests before returning to sport. Without surgery, some people return to activity sooner, depending on stability needs.

Do I always need an MRI for a knee injury?
Not always. A careful exam with a physical therapist can guide early choices. An MRI is helpful when the diagnosis is unclear, symptoms persist, or surgery is being considered.

Is it safe to exercise with a knee injury?
Gentle motion and light strengthening are often helpful. Avoid twisting, deep pivots, and painful moves. Stop if your pain increases and ask your therapist what is right for your case.

The post Knee Injuries Explained: ACL and Meniscus Tears appeared first on ATI.

Football season brings excitement, hard hits, and a steady stream of questions about injuries. This guide explains what the most common football injuries mean, how they happen, what symptoms to watch for, and what recovery looks like. You will learn how physical therapy for football injuries helps athletes return to the game with confidence, and when to see a licensed physical therapist for an evaluation.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Why These Football Injuries Happen And What Recovery Involves

Football is fast, physical, and unpredictable. Quick cuts, high-speed sprints, and contact place heavy demands on your knees, ankles, feet, shoulders, and head. If you are a player, a parent, or a fantasy football fan trying to decode weekly football injury reports, it can be hard to know what each injury means and how long recovery might take. This handy guide walks through five common football injuries, including ACL tears, concussions, hamstring strains, ankle sprains, and turf toe, so you know what to expect and how expert care supports a safe return to play

If you or a loved one has experienced a sports injury, 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 get started.

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ACL Tear

What it is
The ACL is a key knee ligament that keeps the joint stable during cuts and landings. It connects the thigh bone to the shin bone and limits forward slide and twisting. In football, it often tears during a quick change of direction, a sudden stop, or an awkward landing from a jump. Many people hear or feel a pop, then notice swelling and a sense that the knee wants to give way with pivoting.

Common causes

• Sudden direction changes or cuts while the foot is planted.
• Awkward landings from a jump.
• Direct contact that drives the knee inward.

Typical symptoms

• A pop at the time of injury, followed by swelling within hours.
• Feeling of giving way or instability.
• Pain with cutting or pivoting.
• Trouble with football cutting drills and quick stops.

Common treatments

• Early care focuses on swelling control, range of motion, and quadriceps activation.
• Many athletes choose surgical reconstruction, especially for cutting sports.
• Some people do well with structured non-surgical rehab depending on sport and stability demands.
• Bracing may be used in phases of rehab.

How physical therapy helps

• Restores range of motion and reduces swelling.
• Rebuilds quadriceps, hamstring, and hip strength.
• Trains landing mechanics, cutting drills, and sport-specific agility.
• Uses return to sport testing to guide timing and reduce reinjury risk.

When to see a physical therapist
As soon as possible after injury or diagnosis. If surgery is planned, prehab improves early strength and post-op outcomes. If non-surgical care is chosen, a licensed physical therapist can develop a program tailored to your specific sport.

Concussion

What it is
A concussion is a mild traumatic brain injury that temporarily changes how the brain works after a hit or hard jolt. The rapid movement causes the brain to shift inside the skull, which disrupts normal signaling for a short period. You do not need to black out to have a concussion, and CT or MRI scans are often normal. Symptoms may start right away or can build over several hours. Most concussions improve within days to a few weeks with the right plan, which includes a gradual return to school, daily life, and sports following a return to play concussion protocol.

Common causes

• Helmet-to-helmet contact.
• Falls to the turf or ground.
• Hits that jar the head and neck.

Typical symptoms

• Headache, dizziness, nausea, sensitivity to light or noise.
• Feeling foggy or slowed down.
• Balance problems or vision changes.
• Symptoms can appear right away or develop over hours.

Common treatments

• Brief relative rest, followed by a gradual return to learning, daily activity, and sport.
• Medical evaluation to rule out red flags.
• Addressing neck pain, vestibular symptoms, and vision issues when present.

How physical therapy helps

• Vestibular and balance retraining for dizziness and motion sensitivity.
• Cervical spine mobility and strength for neck-related headache.

When to see a physical therapist
Visit a physical therapist if symptoms persist beyond a few days, or if dizziness, balance issues, or neck pain are limiting your daily life. Follow the school or league’s return-to-play rules and seek medical care immediately for any worsening symptoms.

Hamstring Strain

What it is
A hamstring strain is a pulled muscle in the back of your thigh. The muscle or tendon fibers overstretch or tear during a sprint, a sudden start, or a long stride. Strains are graded from mild to more severe, which influences recovery time and when sprinting can resume. Prior hamstring injuries and limited hip strength raise the risk of another strain.

Common causes

• Sprinting at top speed during a breakaway.
• Sudden acceleration or deceleration.
• Previous hamstring injury or inadequate warm-up.

Typical symptoms

• Sudden sharp pain in the back of the thigh.
• Tenderness, bruising, or swelling.
• Pain with running, kicking, or bending forward.
• Difficulty with football sprint work and long routes.

Common treatments

• Early protection and pain control.
• Progressive loading with exercises that lengthen and strengthen the hamstrings.
• Gradual return to sprinting and change of direction drills.

How physical therapy helps

• Selects the right exercises at the right time, such as hip-dominant and knee-dominant loading.
• Restores hamstring length, power, and coordination.
• Screens sprint mechanics and strength imbalances to reduce recurrence.
• Guides return to run progressions and late-stage speed work.

When to see a physical therapist
If pain limits walking, running, or practice, or if you have a history of repeated strains. Early guidance helps you progress without setbacks.

Ankle Sprain

What it is
An ankle sprain is a stretched or torn ligament around the ankle. Most involve the outer, or lateral, ligaments after the foot rolls inward. A high ankle sprain involves the ligaments between the two shin bones, which help hold the ankle together and often take longer to heal. Without the right rehabilitation, the ankle can remain stiff, weak, or prone to reinjury.

Common causes

• Rolling the ankle during a cut or when landing on another player’s foot.
• Direct contact that forces the ankle to twist.
• For a high ankle sprain, the foot is planted with the leg rotated outward.

Typical symptoms

• Pain, swelling, and bruising around the ankle.
• Pain above the ankle for a high ankle sprain.
• Difficulty putting weight on the foot, especially on uneven ground.
• Trouble with football change of direction and planting to cut.

Common treatments

• Early care focuses on swelling control and protected weight bearing.
• Bracing or taping for support during the early return to activity.
• Progressive strengthening, balance, and agility drills.
• Imaging or medical referral if pain is severe or not improving.

How physical therapy helps

• Restores ankle motion and swelling control.
• Rebuilds strength in the calf, peroneals, and hips.
• Trains balance and change of direction skills to reduce re-sprain risk.
• Grades load and running progressions so you return safely.

When to see a physical therapist
See a physical therapist if walking is painful, if the ankle feels unstable, or if you have repeated sprains. Early rehab reduces the chance of chronic instability.

Turf Toe

What it is
Turf toe is a sprain of the big toe joint. The toe bends back too far during push-off, stressing the tissues on the underside of the joint, including the plantar plate and small sesamoid bones. Stiff playing surfaces and flexible shoes can increase stress at this joint. The result is painful push-off, slower acceleration, and trouble cutting.

Common causes

• Forceful push-off on a stiff surface while the big toe is extended.
• Getting the toe caught on turf or in a shoe while the body moves forward.
• Repeated microtrauma from explosive starts.

Typical symptoms

• Pain and swelling at the base of the big toe.
• Pain with push-off, sprinting, or cutting.
• Stiffness and tenderness when the toe is bent back.
• Difficulty pushing off during football acceleration.

Common treatments

• Relative rest and swelling control.
• Taping, stiff-soled shoes, or a turf toe plate to limit painful motion.
• Gradual loading as symptoms ease.

How physical therapy helps

• Reduces pain and stiffness with gentle mobility and soft tissue work.
• Builds foot and calf strength to improve push-off mechanics.
• Progresses running, cutting, and return to sport drills based on tolerance.
• Guides footwear and insert choices during recovery.

When to See a Physical Therapist

Consider an evaluation if any of the following apply:

• You miss practice or limit play because of pain.
• You have swelling that does not improve over a few days.
• You feel unsteady, weak, or afraid to cut or sprint.
• You have a history of the same injury and want to prevent a setback.
• You are unsure how to progress your return to play.

A licensed physical therapist can assess movement, strength, and sport demands, then build a plan that matches your role and timeline. If you or a loved one has a new football injury, 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 get started.

Schedule Now

Frequently Asked Questions

How long do football injuries take to heal?
Timelines vary by injury and severity. Some sprains and strains improve within weeks. Others, such as ACL tears, require longer rehab. Your therapist will guide the timeline based on your strength, function, and the demands of your sport.

Do braces or tape help with football injuries?
They can. Bracing or taping supports the joint during early return to activity. Your therapist will help you choose the right option and show you how to apply it.

How do I know when it is safe to return to football?
Return to play should be based on symptoms, strength, motion, and functional testing, not the calendar alone. Your therapist will assess sprinting, cutting, landing, and position-specific skills to help you make an informed decision.

Is imaging always needed for football injuries?
Not always. Many soft tissue injuries can be diagnosed and treated based on history and exam. Your clinician will refer for imaging when needed.

The post Football Season Injury Guide: From Ankle Sprains to Turf Toe appeared first on ATI.

What is the ACL?

The knee’s bone structure is made up of three parts – the femur (the thigh bone), the tibia (the shin bone) and the patella (the knee cap). The Anterior Cruciate Ligament (ACL) is one of the ligaments part of the knee’s structure. A ligament is a tough, elastic tissue that attaches bones to form a joint. In this instance, the ACL forms a cross, connecting the thigh and shin bones.

The ACL is responsible for creating knee stability. When a basketball player pivots suddenly or a football player cuts across the field, the ACL keeps the knee stable during those quick directional changes.

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What is an ACL Injury?

ACL injuries occur most often in sports where an athlete must quickly change direction, such as football, soccer or lacrosse. It also occurs in sports like gymnastics or basketball, where an athlete lands a jump incorrectly. While every injury is specific to the individual, poor body positioning – whether pivoting or landing a jump, for example – can lead to an ACL injury.

When an athlete experiences an ACL sprain, they may experience the following symptoms:

• A “popping” sensation in the knee
• Pain
• Range of motion loss
• Swelling
• Inability to stand or bear weight on injured knee/leg

Your symptoms depend on the severity of your injury. ACL tears range anywhere from a partial tear to a full rupture. Each is determined on an individual basis and is measured in grades:

• Grade 1: The ligament is stretched slightly but the knee is still relatively stable.
• Grade 2: The ligament is partially torn; this type of sprain is rare.
• Grade 3: The ligament is a fully torn and the knee is unstable as a result. Surgery is typically necessary for full repair.

If you have experienced an ACL tear, it is important to get a proper diagnosis right away so you can begin the right treatment. The severity of your injury will determine your treatment. However, whether your injury requires surgery, you will likely receive a recommendation to begin physical therapy.

ACL Physical Therapy

ACL Physical Therapy Protocol – Nonsurgical

Not every person who tears their ACL will need surgery. Patients with a low-grade tear may take the nonsurgical route, pending a doctor’s recommendation. PT can begin shortly after the swelling surrounding the joint subsides if given the go-ahead.

Patients will likely be encouraged to use a brace or crutches before beginning therapy and while in recovery. A brace or crutches will take unneeded pressure and compression off the knee.

During physical therapy sessions, your PT will also avoid exercises that cause direct pressure to the knee. Instead, they will likely work on maintaining and strengthening the muscles surrounding the joint, including the quadricep and hamstring. Increasing quadricep and hamstring strength will naturally increase your range of motion so your knee does not remain in a locked position.

Your commitment to your physical therapy plan will be a determining factor in how quickly you recover from your injury. But with a concerted effort on your part, supported by your partnership with your physical therapist, patients can typically recover from a partial tear in about three months.

Physical Therapy after ACL Surgery

The timeline for physical therapy post-surgery varies and depends on the severity of your injury and whether you had a partial or complete ACL reconstruction. Typically, individuals can return to normal activities, including sports, approximately nine months post-operation. Although for some individuals, it may take up to a year before normal activities resume.

ACL Physical Therapy Protocol

Like individuals who pursued the nonsurgical route, physical therapy protocol will focus on the following:

• Increasing range of motion
• Promoting hamstring and quadricep strength
• Reactivating muscles in the hips, hamstring and quadricep

Individuals may begin PT 3-5 days post-surgery. You, your doctor and your physical therapist will work in coordination to restore the knee’s function and strength so you can return to your everyday activities, including sport.

Restoring Range of Motion

When you begin physical therapy, one goal will be to increase your range of motion. The range of motion measures the joint’s ability to move. Right after surgery, you will not be able to bend or extend the knee fully, so it is important to restore the knee’s ability to bend and extend to a normal range.

Exercises that you may complete to increase your range of motion include:

• Stationary bike riding
• Heel slides
• Long sitting calf stretch
• Prone hip extension
• Quad sets ankle pumps

Your PT will implement these exercises at various stages of your rehab plan. But increasing your range of motion is crucial to rebuild your strength.

Promoting Strength

Post-surgery, it is natural for the injured leg to lose muscle due to inactivity. While you will still be performing exercises immediately post-operation, these exercises decrease swelling, improve your range of motion and reconnect your body’s ability to move the leg. As you progress through the early stages of your care plan, you will move on to strengthening the quadricep, hamstring and hip.

Some of the exercises you will likely encounter during this stage of your treatment include:

• Quadriceps contractions
• Straight leg raises
• Ankle pumps
• Knee extension isometrics
• Hip abductor

Even though you may be dedicated to your care plan, it is essential to keep going even if your muscle strength returns less quickly than you’d like. Strength builds in increments; the same is true for your newly rebuilt ACL.

Reactivating & Relearning Movement

Once your reconstructed ACL has regained its strength, which is likely six months into your rehabilitation plan, your prescribed exercises become more complex and sport-specific. As a result, you may begin including scaled-down versions of drills and skills you may do in your sport as a part of your plan.

For example, you may perform a shuttle run – running forward and then decelerating as you run backward. It may also include pivoting or cutting exercises, moving in a zig-zag pattern so that your body relearns the movements.

It is important to gradually return to these movements under a physical therapist’s supervision and to take your time with sport. Your PT will guide you through the exercises and ramp up the difficulty as you progress through your treatment. Also, if you are a student-athlete and fortunate to have an Athletic Trainer at your school, be sure to include them in your rehabilitation plan. They too can assist in your treatment and return to sport protocol.

Finishing Your PT Program

If you are diligent and consistent throughout your treatment, you should not only be able to return to your normal activities but also safeguard against future ACL injuries. Talk to one of our qualified physical therapists today at one of our 900+ locations to find the right care for you.

The post When to Start Physical Therapy After ACL Surgery appeared first on ATI.

March kicks off the beginning of National Athletic Training Month. ATI is proud to be one of the country’s largest employers of Certified Athletic Trainers [AT]. For that same reason, March is a special time of year for us. It’s a time for us to celebrate all our ATs whether they work in professional organizations, colleges, club teams, high school athletics or in industrial settings.

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What does an Athletic Trainer do?

The National Athletic Trainers’ Association [NATA] “defines athletic trainers as highly qualified, multi-skilled health care professionals specifically trained in the prevention, examination, diagnosis, treatment and rehabilitation of medical conditions and emergent, acute and chronic injuries.” By this definition, ATs are trained and receive extensive education in the following areas:

• Injury prevention
• Clinical evaluation and diagnosis
• Immediate and emergency care
• Treatment and rehabilitation
• Organization and professional health and well-being

ATs utilize their broad skill set in many ways with diverse groups of athletes. Examples include professional, collegiate, and high school athletes and those in the creative arts and recreational sports. It also includes industrial athletes, ranging from food service to heavy manufacturing, foundries, and large utilities, which include wind, solar and beyond.

ATI’s ATs work in many different settings, serving broadly as a part of our Sports Medicine and ATI Worksite Solutions teams.

Why are Athletic Trainers important?

While recent events in the sports’ world have called attention to the importance of Athletic Trainers, many reasons exist to thank and acknowledge the ATs that work in our schools, clubs and organizations. For example, Athletic Trainers:

• Provide qualified and immediate care, whether in the workplace or on the field
• Attend to and administer care to underserved populations
• Maintain a diverse skill set to treat the various groups they serve
• Act as a trusted provider in the workplace and the community
• Manage and mitigate risks

Athletic Trainers are vital members of the communities in which they work. For instance, in a school setting, aside from being prepared to help any athlete sidelined during a game, it is their responsibility to know those players that may be more susceptible to injury. The same is true in a workplace setting.

Athletic Trainers know the employee population, how processes unfold and how everyday tasks are performed to ensure safety. Overall, athletic training requires more than reacting to a situation; it requires ATs to think proactively and prepare for all potential problems.

Need help at school or in the workplace? There’s an AT for that.

If you know an AT, whether at your school, local club, or workplace, we encourage you to say a word of “thanks.” However, suppose you do not have an Athletic Trainer at your school or your workplace. In that case, we encourage you to contact our Sports Medicine or ATI Worksite Solutions teams to learn more about how athletic training can benefit you and your community.

The post ATI Celebrates National Athletic Training Month appeared first on ATI.

Like all athletes, hockey players can benefit from a dynamic and static stretching routine in their regular skating work, endurance, and strength training regimen. While online programs, videos, and blog posts like this can help direct your training, an athletic trainer or physical therapist can provide individualized guidance to enhance performance and stay injury-free.

That said if you’ve ever wondered when to do dynamic stretches? You’ll find that here. If you’ve questioned when to do static stretches? Or what is all this talk about mobility? We have you covered. Keep reading to learn how stretching can maximize your movement on and off the ice.

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Dynamic Stretches

What is a dynamic stretch? A dynamic stretch is where athletes move their joints and muscles through a full range of motion. These active motions are sports-specific, performed between 10-12 repetitions and focus on specific muscle groups.

For hockey players, this may mean jumping jacks, shoulder pass-throughs and lunges as a part of their warm-up. Motions like these mimic those that athletes will do once on the ice and better prepare them for the activity ahead. Another stretch may include the kneeling groin/adductor stretch. “Adductor and groin strains are common in hockey players,” says Monika Burrescia, PT, DPT. “Many players do this on the ice after skating a few laps since they have knee pads on.”

In addition to those stretches mentioned above, many others are recommended for athletes. Some of these stretches include:

• The Couch Stretch
• The 90/90 Stretch
• Book Openers
• Ankle Gliders
• Lunge with a Twist

Stretching is a critical part of reducing injury and enhancing performance. Therefore, athletes are encouraged to perform dynamic stretches as part of their regular warm-up, especially before practice and games. Numerous studies show that dynamic stretching will improve performance, whereas only static stretching before a game may have a negative impact.

Athletes can also perform dynamic stretches post-game as they wind down, but static stretches can impact players post-practice or game.

Static Stretches

After a workout, game or even on an off-day, athletes are encouraged to perform both dynamic and static stretches. As the athlete cools down, they can go from dynamic to more passive stretching. The static stretches will lengthen specific muscles and relieve stress and tension.

Unlike their dynamic counterparts, static stretches can help relax the body and return the muscles to their pre-workout/game length. Stretching helps relieve stiffness and soreness in athletes as well as helps them maintain their flexibility and range of motion. Some areas hockey players will want to focus on include the following:

• Hamstrings
• Achilles’ tendon
• Quadriceps
• Hips
• Ankles

As mentioned above, only static stretching before a practice or game can yield less than optimal results once the puck drops. That said, static stretching should be reserved for post-workout, post-game or on your off days. Implementing static stretching, especially with a mobility program, improves your overall ability to move as an athlete.

Mobility Training

Mobility is often confused with flexibility and used interchangeably. While the two are closely related, there are distinct differences. Flexibility refers to your muscle’s ability to lengthen or stretch. Mobility is rather your body’s ability to move a joint freely through its range of motion.

The two overlap because inflexible muscles limit the body’s ability to achieve its optimal range of motion. When this occurs, pain can follow, and injuries are more likely to happen. You may limit your skating speed or shooting ability without the right balance of mobility and flexibility.

There are several online resources, articles and sites to help hockey players improve their mobility (and flexibility). But taking the next step and working with an athletic trainer or physical therapist can identify those particular areas that need extra attention. It’s all about maximizing your time on the ice; our professionals can help you do that.

Conclusion

If you are recovering from an injury or want to move better, working with an athletic trainer or physical therapist can assist any athlete’s performance. Our professionals are movement experts trained to assess and evaluate the body to maximize performance. Visit any of our 900+ clinics and learn how to move better today.

The post The Best Stretches for Hockey Players appeared first on ATI.

Fall sports season is just around the corner! While it may be tempting to jump right in, there are steps athletes should take to avoid injury and take full advantage of the upcoming sports season. If you’re an athlete or the parent of a young athlete, we’re here to bring you some practical tips about safely gearing up for fall sports.

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General Tips for Fall Sports

The surest way to prepare for fall sports is to have kept up a fitness regimen in the off-season. Whether it was playing in a summer league, following a coach’s strength training regimen or participating in another sport, staying active in the off-season ensures that you have built up aerobic capacity and strength for when fall training begins.

How to Prepare for Sports in the Fall

If you’ve neglected time at the gym or are new to fall sports training, then the onset of long practices at the beginning of the season may take some getting used to. Even if you have been training over the summer, there is always a transition from general fitness to sport-specific activities. Here are some of the recommendations for all athletes as they prepare for their upcoming season.

• Don’t try to do too much in a short period of time. If the sports season inches closer and new or experienced athletes haven’t completed much training up to that point, they shouldn’t attempt to cram it all in. Trying to do a lot of training in a short period of time will often do more harm than good. Instead, ease your way into activity and take incremental steps when increasing exercise routines.
• Properly fuel and hydrate for your workouts. A diet consisting of whole foods that include carbohydrates, protein and fat will provide your body with the fuel to perform your workouts at your top level. Finding balance before and after sessions depends on the individual, their sport and their individual goals. (For example, a cross country runner may take in more carbohydrate and a football player may focus on protein consumption for strength building.) In addition, drinking water before, during and post-training is necessary to stay alert and prevent dehydration.
• Don’t forget to stretch. Stretching both before and after a workout facilitates positive muscle health and can help to improve performance. Check out our recommendations for the best workout stretches to add to your routine.
• Be conscious of overtraining. There is a fine balance between training hard and overtraining. Soreness is one thing, but pain is another. Parents are most familiar with their child’s activity level and should monitor their athlete closely.
• Avoid exercising during the hottest part of the day. The hottest part of the day tends to be 11 a.m. to 2 p.m., so exercise before or after that time to avoid any heat-related issues. If you are doing double workouts, the 11 a.m. to 2 p.m. time frame is a great amount of time to rest in between workouts.
• Consider working with an athletic trainer. Athletic trainers work with athletes to develop personalized, sport-specific treatment to maximize their performance and reduce the risk of injury. ATI Sports Medicine athletic trainers and physical therapists have the expertise to work with athletes at all levels of skill and competition and develop customized training programs to help them achieve their goals.

Aside from the above tips, remember it is always important to allow the body time to rest and recover, particularly from difficult training sessions. This is true especially if you are new athlete or are getting back into a regular sports routine. Take additional time to allow your body to recover and restore itself as you move into your new training schedule.

Specific Tips for Fall Sports

Fall sport injury prevention can vary between the different sports.

Football Injury Prevention

As an athlete or parent of an athlete who plays football, concussions may be top of mind when it comes to sports-related injuries. To prevent concussions, it is important to understand the potential risk factors and prevention guidelines.

One major factor linked to concussions in athletes is previous injury. For example, if an athlete sprains their ankle and continues to play, they may struggle with balance and collide with another player or the ground.

Athletes that sustain an injury or concussion should tell their team physician, athletic trainer or physical therapist. These sports medicine providers can make sure the athlete has proper mobility and strength to protect themselves as they return to the field of play. If the athlete cannot properly run, cut and avoid contact, their athletic trainer or physical therapist can provide exercises and guidance to help them regain full health and safely play.

Cross Country Injury Prevention

This fall take the proper precautions to stay on the race course and off the course to injury. Before the season begins, it’s important to build a base by running frequently and increasing the length of each run with time. Verywell Fit recommends starting by running 2-4 miles at a conversational pace a few times a week. Equally important, its suggested that runners run on different terrains, especially off-road, to prepare for future races. Runners can also work with their coach or an athletic trainer to build a plan that best suits their talents and goals. During training or on the day of a meet, runners should be sure to drink plenty of water, warm up with dynamic stretching and wear supportive footwear.

Volleyball Injury Prevention

To prepare for a season on the court, volleyball players should engage in strength training techniques for key areas such as the lower back, arms, shoulders, legs and core. While training, we also recommend that athletes protect their bodies by using external ankle support and gradually increasing jump training on hard surfaces as the season begins. Finally, always be sure to warm up muscles with stretching prior to activity. Cold muscles do not absorb shock as well and are more susceptible to injury.

Athletic Training and Physical Therapy for Fall Sports

Whether you’re an athlete hoping to perform at your best this season or a parent who wants to help their child avoid injury, ATI Sports Medicine is here for you. As certified healthcare professionals, our athletic trainers are experts at preparing athletes for success — all while ensuring they’re protected.

Schedule a free consultation with our team today to learn more about how we can support athletes during this upcoming season.

The post Preparing for Fall Sports Training appeared first on ATI.

Fall sports season is just around the corner! While it may be tempting to jump right in, there are steps athletes should take in order to avoid injury and take full advantage of the upcoming sports season. If you’re an athlete or the parent of a young athlete, we’re here to bring you some practical tips about safely gearing up for fall sports.

General Tips for the Fall Sports Season

We asked Jennifer, one of our sports medicine supervisors, to share her expertise when it comes to preparing for a new season. Above all else, she suggests proper conditioning.

“The best thing you can do is keep up your conditioning and stay in shape,” she said. “Many coaches have pre-season training plans, so check out your school’s website or talk to your coach to see if there’s a plan you should follow.”

For freshmen students who may be new to a sport, Jennifer suggests being able to sustain a solid pace for one to two miles. Athletes should also practice push-ups, sit-ups and other strengthening exercises for 20 or 30 minutes at a time to increase their physical strength.

She also shared the following advice:

• New athletes must pace themselves. Although new athletes may want to try to keep up with more experienced athletes, it’s important for them to remember to start slowly to prevent overtraining and injury.
• Don’t forget to stretch. Stretching both before and after a workout facilitates positive muscle health and can help to improve performance. Check out our recommendations for the best workout stretches to add to your routine.
• Be conscious of overtraining. There is a fine balance between training hard and overtraining. Soreness is one thing, but pain is another. Parents are most familiar with their child’s activity level and should monitor their athlete closely.
• Don’t try to do too much in a short period of time. If the sports season inches closer and athletes haven’t completed much training up to that point, they shouldn’t attempt to cram it all in. Trying to do a lot of training in a short period of time will often do more harm than good. Instead, ease your way into activity and take incremental steps when increasing exercise routines.
• Avoid exercising during the hottest part of the day. The hottest part of the day tends to be 11 a.m. to 2 p.m., so exercise before or after that time to avoid any heat-related issues. If you are doing double workouts, the 11 a.m. to 2 p.m. time frame is a great amount of time to rest in between workouts.
• Consider working with an athletic trainer. Athletic trainers work with athletes to develop personalized, sport-specific treatment in order to maximize their performance and reduce the risk of injury. ATI Sports Medicine athletic trainers and physical therapists have the expertise to work with athletes at all levels of skill and competition and develop customized training programs to help them achieve their goals.

Sport-Specific Tips

FOOTBALL

As an athlete or parent of an athlete who plays football, concussions may be top of mind when it comes to sports-related injuries. In order to prevent concussions, it is important to understand the potential risk factors and prevention guidelines.

One major factor linked to concussions in athletes is previous injury. For example, if an athlete sprains their ankle and continues to play, they may struggle with balance and collide with another player or the ground.

Athletes that sustain an injury or concussion should tell their team physician, athletic trainer or physical therapist. These sports medicine providers can make sure the athlete has proper mobility and strength to protect themselves as they return to the field of play. If the athlete cannot properly run, cut and avoid contact, their athletic trainer or physical therapist can provide exercises and guidance to help them regain full health and safely play.

CROSS COUNTRY

This fall, take the proper precautions to stay on the race course and off the course to injury. Before the season begins, it’s important to build a base by running frequently and increasing the length of each run with time. Verywell Fit recommends starting by running 2-4 miles at a conversational pace a few times a week. Runners can also work with their coach or an athletic trainer to build a plan that best suits their talents and goals. During training or on the day of a meet, runners should be sure to drink plenty of water, warm up with dynamic stretching and wear supportive footwear.

VOLLEYBALL

To prepare for a season on the court, volleyball players should engage in strength training techniques for key areas such as the lower back, arms, shoulders, legs and core. While training, we also recommend that athletes protect their bodies by using external ankle support and minimizing the amount of jump training on hard surfaces. Finally, always be sure to warm up muscles with stretching prior to activity.  Cold muscles do not absorb shock as well and are more susceptible to injury.

PREP FOR THE SEASON WITH ATI PHYSICAL THERAPY

Whether you’re an athlete hoping to perform at your best this season or a parent who wants to help their child avoid injury, ATI Sports Medicine is here for you. As certified healthcare professionals, our athletic trainers are experts at preparing athletes for success — all while ensuring they’re protected.

Schedule a free consultation with our team today to learn more about how we can support athletes during this upcoming season.

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