Educate yourself with monthly topics that cover a variety of sports-related information for athletes, parents, and coaches. This month, we set up a game plan on covering football: From injury prevention, sports performance, and everything in between to help you perform your best on the gridiron.
array(2) { ["medical_post"]=> object(WP_Post)#7991 (24) { ["ID"]=> int(121381) ["post_author"]=> string(3) "944" ["post_date"]=> string(19) "2016-08-19 09:00:35" ["post_date_gmt"]=> string(19) "2016-08-19 13:00:35" ["post_content"]=> string(12237) "Football is revered as one of America's greatest pastimes. The end of summer brings the start of practices, backyard pickup games, and thousands of players strapping on their pads and marching onto the field in preparation for the fall season. Here, we've compiled a list of the most common football injuries by position and how you can prevent them.![]()
Quarterback Injuries
Quarterbacks take a lot of hits and do a lot of throwing, so it comes as no surprise that their injuries affect both their arms and their legs. Quarterback injuries include:Rotator cuff tendinitis / Labral strains and tears
This is usually caused by a weak/unstable scapula (the bone that supports the back, needed to avoid extra pressure on the labrum and the rotator cuff). These injuries can be prevented by doing exercises that strengthen and mobilize the scapula, including pillow presses and wall sitsBicep tendonitis
This is usually caused by a quarterback’s training regimen. Bicep tendonitis can be prevented by avoiding curls and bench presses, which cause inward rotation of the shoulders. This leads to a slightly hunched look and puts extra pressure on the biceps and rotator cuffs. By focusing on pulling exercises like chin-ups and inverted rows, quarterbacks can open up their posture. Using dumbbells instead of barbells can also be a safer alternative for quarterbacks, as they allow the shoulders to rotate.Ulnar collateral ligament (UCL) strain/tear
The UCL is the ligament that runs along the inside of the elbow. Strains or tears to the UCL generally result from improper throwing mechanics. When the arm is cocked back waiting for release, make sure the elbow is at a 90 degree angle. Upon release of the ball, your arm should be at ear level with a slight bend in the elbow. Proper mechanics are an important part of preventing injuries in all sports.Common Injuries for Wide Receivers and Running Backs
Wide receivers and running backs experience similar injuries. Many of these can be career-halting and extremely painful. Wide receiver and running back injuries include:Achilles tendon injuries
The Achilles tendon is the largest tendon in the body, running along the back of the leg from the calf to the heel. Strain caused by overuse can result in swelling and aching in the tendon. Sometimes, if the Achilles tendon tears, surgery is required to repair it. Symptoms of an Achilles tendon strain include:
- Pain in the heel
- Stiffness
- Swelling
- Warmth in the tendon
- Trouble standing
High ankle sprain
High ankle sprains occur when the ankle and the foot roll outward, causing a sprain in the syndesmotic ligament. These can be difficult to diagnose due to the small amount of swelling that occurs. Other symptoms include:- Inability to walk
- Severe pain
- Significant bruising
- Minor swelling
- Pain when you try to rotate the ankle outward
- For less severe sprains, the P.R.I.C.E. method (protection, rest, ice, compression, and elevation, also known as the R.I.C.E. method) is effective. Sometimes, a splint, cast, brace, and crutches are needed.
- For more severe cases, surgery with the placement of two screws to help the ligaments heal together may be required. There is usually a six-month recovery time following this surgery.
- Stretching properly before and after exercise
- Taking it slow when starting new exercises
- Wrapping or taping your ankle if you've had a previous ankle injury
Hamstring injuries
Hamstring injuries occur when you strain or pull one of the three muscles that run along the back of your thigh. Usually this strain happens when the hamstring muscles are stretched beyond their normal capacity. How do you know if you have a hamstring injury?- A hamstring injury can cause a sudden, sharp pain in the back of your thigh
- You may also experience a "popping" or tearing sensation
- Swelling and tenderness occurs within the next few hours
- You can also experience mild bruising and tenderness/inability to walk on the injured leg.
Knee injuries
The most common knee injuries include those involving the anterior cruciate ligament (ACL) — and posterior cruciate ligament (PCL). ACL injuries can be caused by changing directions rapidly or landing harshly. To diagnose an ACL injury your physician will likely take a medical history, do a physical examination, and schedule an MRI. In most cases, surgery is needed to repair an ACL injury and give an athlete the best chance for returning to their sport. The ACL is usually replaced with the patellar tendon — located in the front of the knee. This is because the ACL itself is too fragile to actually "repair." Recovery varies, as does a full return-to-sport, but often takes six to nine months, including specialized physical therapy, to regain movement and strength, as well as to prevent re-injury. PCL injuries are typically less severe than ACL injuries. They usually occur when there is a blow to the front of the knee while the leg is bent. PCL injuries are often partial tears with the potential to heal on their own. Many people don't even realize they have a PCL injury, attributing any symptoms to a minor knee injury. PCL injuries are diagnosed through physical examination and in some cases an X-ray or MRI. Treatment may include:- R.I.C.E. (rest, ice, compression, elevation) method
- Gentle stretching
Common Injuries for Kickers
Kickers experience injuries caused by the strain they put on their legs.Hip flexor strains
Your hip flexors are a group of muscles that help flex the femur bone and pull the knee upward. Hip flexor strains are one of the most common injuries for kickers. Causes include can include over-working or not enough rest. Common symptoms of hip flexor injuries include:- Popping
- Clicking
- Pain when pressing on the hip flexor
- Feeling of constantly needed to stretch
- Constantly needing to ice your hip for relief
Groin injuries
A groin injury typically means you did something to your adductor or abductor muscles. The only way to heal a groin injury is by following the R.I.C.E. method and giving your body time to heal. Groin injuries can be prevented by- Stretching properly before kicking
- Stretching to loosen up muscles
- Warming up for a reasonable length of time
Patellar tendonitis
The patellar tendon is the tendon that runs from your kneecap down towards your tibia. Injuries to this tendon result from repeated pressure on the tendon/knee, usually as a result of repeated jamming of the plant foot. Patellar tendonitis can be prevented by- Wearing proper shoes
- Stretching beforehand
- Avoiding jamming your plant foot down
Quadriceps
The quadriceps are made up of four major muscles- Rectus femoris
- Vastus lateralis
- Vastus medialis
- Vastus intermedius
- Rest, including a break from kicking/punting for a few days
- Ice
- Anti-inflammatories
- Gentle massage
- Ask your coach or athletic trainer to tape your leg with kinesio tape or an ACE bandage to create tight compression, which will help keep the muscles in place and stop any unnecessary movement.
- Make sure you are always wearing some type of compression shorts, even if you are just working out in the backyard. This will help keep your muscles warm and prevent further injuries.
Gridiron Safety: Common Football Injuries by Position
Football is revered as one of America’s greatest pastimes.Read More
array(2) { ["medical_post"]=> object(WP_Post)#7987 (24) { ["ID"]=> int(61261) ["post_author"]=> string(1) "1" ["post_date"]=> string(19) "2015-04-20 00:01:30" ["post_date_gmt"]=> string(19) "2015-04-20 04:01:30" ["post_content"]=> string(607) "You practice hard. You play even harder. With any sport comes the chance of injury. Whether you're a weekend runner or a competitive football player, you should be familiar with common sport injuries and how to prevent them.
- We take sports as seriously as you do. Here, you can: Learn about strengthening your knee to prevent future injury
- Find out everything you need to know about ACL tears, from symptoms to surgery to recovery
- Get information on the seven most common sports injuries
- View some exercises that help condition your lower body
Medical Mondays: Sport Injuries
You practice hard. You play even harder. With any sport comes the chance of injury. We’ve compiled a list of the most common football injuries by position.Learn More
array(2) { ["medical_post"]=> object(WP_Post)#7989 (24) { ["ID"]=> int(67011) ["post_author"]=> string(1) "1" ["post_date"]=> string(19) "2015-07-14 17:15:44" ["post_date_gmt"]=> string(19) "2015-07-14 21:15:44" ["post_content"]=> string(4642) "Football is a high-contact and high-energy sport. The repetitive nature and high impact of the sport can leave players sidelined with a variety of different injuries. If you yourself play football or if you have a child who plays football, it's important to know how to recognize some of the injuries that may occur while playing and how to treat them to minimize lasting damage before seeing a medical professional. Aaron Mares, MD, a primary care sports medicine physician at UPMC Sports Medicine and co-head team physician for the University of Pittsburgh football team, identified some of the most common injuries sustained in football. These include:![]()
Ankle Injuries
Running, jumping, and turning repeatedly for the length of a football game or practice can injure the ankle, causing sprains, strains, tears, and fractures. These injuries can keep players off the field for the length of recovery. Symptoms of ankle injuries may include:
- Pain
- Swelling
- Bruising
- Tenderness and warmth to the touch
- Difficulty bearing weight and pain throughout the foot and ankle
Concussion
Each season, estimates suggest that 10-19 percent of athletes playing contact sports will suffer a concussion. These head injuries occur following blows or hits to the head and/or body that cause the brain to shake inside the skull. There are over 20 symptoms of concussion some people might experience, with the most common being:- Headache
- Confusion
- Fogginess
- Memory loss
- Dizziness
- Balance problems
Knee Injuries
Pivoting on the field to catch the ball, giving or receiving a tackle, or even a simple change of direction, exerts significant pressure and strain on the knee. These injuries can pack a punch to football players because the knee works to maintain the body's balance. Knee sprains, ligament tears, cartilage injury, and tendonitis are common examples. Symptoms of a knee injury include:- Pain
- Swelling
- Instability
- Difficulty put weight on the leg
Shoulder Injuries
The hitting, pushing and throwing motions of football create strain in the shoulders. These injuries can affect the cartilage, bone, ligaments, and muscles wrapped up in our shoulders. Falls, hits, and pressure can cause shoulder separations, sprains, strains, cartilage damage, fractures, and even dislocations. Symptoms of a shoulder injury typically include:- Pain
- Weakness
- Difficultly lifting or rotating the arm
- Popping or catching
- Instability
Football Injury Prevention
To prevent injuries on the field, wear the proper equipment and a good pair of shoes to support your movements. Prepare by conditioning yourself and getting in shape before the season starts. Focus on maintaining and increasing flexibility, aerobic activities, strength exercises, and endurance drills. Hydrate yourself before, during, and after games, especially when returning to the sport after a hiatus. Leading up to game day, you should eat foods high in protein, carbohydrates, vitamins, and minerals to give you the energy you will need to make it past halftime. If you sustain any injuries on the football field, seek medical treatment or evaluation immediately. Follow the care instructions of your doctor, athletic trainer, or physical therapist. The RICE Method (Rest, Ice, Compression, and Elevation) can help treat many sports-related injuries. Don't fumble your health! To learn more about UPMC Sports Medicine, or to schedule an appointment, visit the UPMC Sports Medicine website or call 1-855-93-SPORT (77678). " ["post_title"]=> string(32) "Common Sports Injuries: Football" ["post_excerpt"]=> string(134) "Football is a high-contact and high-energy sport that can result in injuries. Learn more about these injuries and how to prevent them." ["post_status"]=> string(7) "publish" ["comment_status"]=> string(6) "closed" ["ping_status"]=> string(6) "closed" ["post_password"]=> string(0) "" ["post_name"]=> string(31) "common-sports-injuries-football" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2018-08-29 13:50:07" ["post_modified_gmt"]=> string(19) "2018-08-29 13:50:07" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(59) "https://wordpress-healthbeat-dev.azurewebsites.net/?p=67011" ["menu_order"]=> int(693) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "0" ["filter"]=> string(3) "raw" } ["medical_description"]=> string(147) "Football is a high-contact and high-energy sport. The repetitive nature and impact of football can leave players sidelined with different injuries." }Common Sports Injuries: Football
Football is a high-contact and high-energy sport. The repetitive nature and impact of football can leave players sidelined with different injuries.Read More
array(2) { ["medical_post"]=> object(WP_Post)#7341 (24) { ["ID"]=> int(173617) ["post_author"]=> string(3) "944" ["post_date"]=> string(19) "2017-11-09 09:00:30" ["post_date_gmt"]=> string(19) "2017-11-09 14:00:30" ["post_content"]=> string(2610) "Just as football teams are made up of a variety of positions, different diets are needed to fuel the performance of players on the field. Jeff Lucchino, MS, RDN, CSSD, a sports dietitian at UPMC, provides a game plan for nutrition based on some football positions.To make an appointment or learn more about our nutrition services, visit UPMCSportsMedicine.com.
Skill Positions: Running Backs, Defensive Backs, Wide Receivers, Quarterbacks
Skill position players should focus on carbohydrates more than other nutrients for performance. Their positions involve inconsistent sprinting, cutting, and other explosive movements that require carbohydrates to fuel performance.RELATED: Common Football Injuries by Position
Linemen: Offensive Linemen, Defensive Linemen, Tight Ends, Linebackers
For line positions, players need to be large. But eating the wrong type of foods to build body mass can slow players down and cause health issues. Linemen are hit on every single play, causing the high-level breakdown of muscle tissue. To help prevent this breakdown, these players should eat more protein.Friday Night Fuel: Pre-Game Meal Tips
In football, pre-game meals are all about timing. A pre-game meal should take place three to five hours before kickoff. Teams that eat too early (seven hours before kickoff) or too late (one to two hours before kickoff) can negatively impact their performance. When it comes to the nutritional elements of the pre-game meal, it must be taken into consideration that football is a constant, high-energy sport. Playing football, a constant high-energy sport, requires a high-calorie pre-game meal that includes:Recommended Pre-Game Meal
- Carbohydrates: Choose a low-calorie pasta and pair it with alfredo sauce and bread as a side
- Protein: Grilled chicken or meatballs made with lean meat (package labeled 90 percent or leaner)
- Produce: A side salad made with either lettuce or spinach, topped with cucumbers, tomatoes, and an oil-based dressing. Want something sweeter? Choose a fruit salad that incorporates berries, kiwi, mango, and pineapple
- Hydration: Water, sports drinks, 100 percent apple juice, or a fruit smoothie
To make an appointment or learn more about our nutrition services, visit UPMCSportsMedicine.com.
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Just as football teams are made up of a variety of positions, different diets are needed to fuel the performance of players on the field.Read More