Football is one of the most exciting and physically demanding sports for student athletes—but it also leads the pack in school sports injuries. From sprains and strains to more serious conditions like concussions, football players face a range of risks every season. The good news? Many of these injuries are preventable with proper preparation, innovative training, and ongoing physical therapy support.
Whether your athlete is new to the game or has been playing for years, here’s how they can stay safe, recover faster, and perform at their best.
Build a strong foundation before the season starts
Stay active and conditioned. Athletes should maintain a regular fitness routine even during the off-season. That includes a mix of cardio, strength training, and flexibility work. Jumping into high-intensity practices after months of inactivity is one of the leading causes of early-season injuries.
Schedule a pre-season physical. A physical exam helps flag any underlying issues that could affect your athlete’s performance or safety. It’s an excellent opportunity to catch and address concerns before they become bigger problems.
Work with a physical therapist. Physical therapists can design sport-specific programs that prepare the body for the demands of football. From hip mobility to ankle stability and core strength, we help athletes build resilience and identify areas that need extra attention.
Warm up, cool down, and recover properly
Warming up and stretching before activity prepares the muscles and joints for explosive movement. Cold, tight muscles are more likely to strain or tear. A 3–5-minute dynamic warm-up (like jogging, jumping jacks, or high knees), followed by focused stretching, can significantly reduce injury risk.
Post-practice cooldowns are just as important. Stretching after workouts helps reduce soreness and improve long-term flexibility—key for recovery and injury prevention. Still sore? Your PT can recommend recovery techniques like foam rolling, mobility drills, or dry needling.
Hydration and fueling matter
Hydration is critical for performance and safety. Even mild dehydration can lead to cramps, fatigue, and heat-related illnesses. Athletes should aim to drink 24 oz of water a couple of hours before activity, 8 oz right before, and then continue hydrating every 20 minutes during play.
Nutrition plays a role too. Fueling with the right nutrients helps muscles recover, maintains energy, and supports long-term growth. A balanced diet with protein, complex carbs, and healthy fats goes a long way for young athletes.
Gear up with proper equipment
Wearing the right protective gear and ensuring it fits well is essential. Football players should be equipped with:
- Helmet and mouthguard
- Shoulder, hip, tailbone, thigh, and knee pads
- Proper-fitting cleats
- An athletic supporter
- Eyewear that meets safety standards (if needed)
Well-fitted equipment can mean the difference between a bruise and a more serious injury.
Be prepared for bumps and setbacks
Even with preparation, injuries happen. Coaches and athletic staff should be trained in first aid and know how to respond to everything from sprains and abrasions to more serious issues like concussions or fractures. Quick, appropriate care can prevent complications and shorten recovery time.
Physical therapy plays a big role in post-injury recovery, and not just for major injuries. We help athletes safely regain strength, mobility, and confidence, and guide return-to-play plans so they don’t re-injure themselves. Our team works closely with families and coaches to make sure each athlete progresses at the right pace.
Knowing when it’s safe to return
If an athlete is recovering from an injury, it’s essential that they’re fully healed before getting back on the field. That includes:
- No pain or swelling
- Full strength and joint range of motion
- No symptoms at rest or during exertion (for concussions)
Clearing athletes too early puts them at risk for further injury and longer recovery. Our physical therapists specialize in return-to-play assessments that help ensure readiness and safety.
Support your athlete year-round
Finally, it’s essential to watch for signs of overtraining or burnout. Encourage your athlete to speak up about any discomfort or persistent soreness. Taking rest days, cross-training with different sports, and focusing on recovery all help reduce the risk of long-term injuries.
Parents and coaches can also support young players by encouraging good habits: active summers, regular hydration, and communication about pain or discomfort.
