Spring Sports Injury Prevention: A Wayne NJ Physical Therapist's Guide
Dr. Rob Letizia PT, DPTShare
Spring Sports Injury Prevention: A Wayne NJ Physical Therapist's Guide
Spring is here in Passaic County, and that means baseball, softball, lacrosse, track, tennis, and golf are all ramping up. After months of reduced activity during winter, jumping back into sports too quickly is the number one cause of spring sports injuries I see at Spectrum Therapeutics.
Here is how to protect yourself and your kids this spring season.
The 5 Most Common Spring Sports Injuries
1. Rotator Cuff Strains (Baseball, Softball, Tennis)
Overhead throwing and serving puts enormous stress on the rotator cuff muscles. After a winter off, these muscles are deconditioned and vulnerable to strain or partial tears.
Prevention: Start a shoulder strengthening program 2-3 weeks before the season begins. Focus on external rotation exercises with a resistance band.
2. ACL Injuries (Soccer, Lacrosse, Basketball)
ACL tears are most common in cutting and pivoting sports, especially in female athletes ages 14-18. Landing from a jump with the knee collapsing inward is the most common mechanism.
Prevention: Neuromuscular training programs (like FIFA 11+) reduce ACL injury risk by up to 50%. These programs take only 15 minutes and can be done as a warm-up.
3. Shin Splints (Track, Running)
Medial tibial stress syndrome (shin splints) happens when runners increase mileage too quickly. The rule of thumb: never increase your weekly mileage by more than 10%.
Prevention: Proper footwear, gradual mileage increases, and calf strengthening exercises.
4. Tennis Elbow (Tennis, Golf)
Lateral epicondylitis is not just for tennis players. Golfers, gardeners, and anyone who grips repeatedly can develop this painful condition.
Prevention: Forearm strengthening exercises, proper grip technique, and avoiding sudden increases in activity.
5. Plantar Fasciitis (Running, All Standing Sports)
Heel pain that is worst with the first steps in the morning is the hallmark of plantar fasciitis. It often flares in spring when people suddenly increase their activity level.
Prevention: Calf stretching, supportive footwear, and avoiding training on hard surfaces. If it develops, shockwave therapy can resolve stubborn cases.
The Best Injury Prevention Strategy
A pre-season screening with a physical therapist can identify weaknesses, imbalances, and movement patterns that put you at risk before an injury happens. At Spectrum Therapeutics, Dr. Letizia offers sports-specific assessments for athletes of all ages and levels.
We serve athletes from Wayne, Fairfield, Totowa, Little Falls, Woodland Park, and throughout Passaic County.
Call (973) 689-7123 to schedule a pre-season screening or to get treatment for a spring sports injury.