Sunday, September 11, 2011

Five Stretches to Prevent Fall Sports Injury

With a new school year comes a new season of fall sports, from elementary school to college athletics and beyond.

Football…22 players on a 100-yard field tackling one another over the pigskin.

Gymnastics, cheerleading, diving…athletes flying through the air without any protective padding.

Cross-country running…which has been reported to have the highest injury rate of scholastic sports.

Unfortunately, fall sports bring the tendency for injury that can be devastating for young athletes and of course, a constant worry for parents and coaches alike. A large majority of injuries are caused by dehydration and improper (or utter lack of) warm up and stretching.

The Mayo Clinic offers stretching exercises as a guide for injury prevention. Here are five basic stretches that can help prevent common sports injuries to the legs and hips:

1. Calf Stretch. Using a wall for balance, place one foot in front of the other and slightly bend the front leg forward, keeping the back knee straight and heel on the floor. Hold the stretch for 30 seconds. Switch legs and repeat.

2. Hamstring Stretch. Lie on the floor and raise one leg, keeping the knee slightly bent. Straighten the knee and hold the stretch for 30 seconds. Switch legs and repeat.

3. Quadriceps Stretch. Using a wall for balance, grasp one ankle and pull heel up and back. Hold for 30 seconds. Switch legs and repeat.

4. Hip Flexor Stretch. Kneel on one knee, placing the opposite foot in frond of you. Lean forward, shifting more body weight to our front let. Hold for 30 seconds. Switch legs and repeat.

5. ITB Stretch. Using a wall for balance, cross one leg over the other at the ankle and extend the same arm overhead, reaching to the other side. Hold for 30 seconds. Switch sides and repeat.

Regardless of preventative measures, there were an estimated 1,195,815 high-school sports-related injuries in the United States during the 2010-11 school year. Injuries do happen, and often times, athletes are given crutches that have the potential to cause additional injury. If you (or someone you know) suffers from an injury, we hope you’ll consider Mobilegs crutches during recovery, and get back in the game as quickly as possible.


  1. These stretches are absolutelyhelpful to an athlete's total health and can contribute significantly to injury prevention. Thanks for a great post!

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