Whether you're gearing up for football, soccer, volleyball, cross country, or another favorite sport, the weeks before the season officially begins are some of the most important for staying healthy. While it's exciting to jump back into practices and competitions, returning too quickly after time off can increase the risk of injury.
At Bridger Orthopedic, we see many sports injuries that could have been prevented with proper preseason preparation. Taking the time to gradually rebuild strength, improve flexibility, and ease back into activity can help athletes perform at their best all season long.
There's a saying in sports: Championships aren't won at the first practice.
Success is built over weeks of consistent preparation. Your muscles, joints, tendons, and ligaments need time to adapt to increased demands. Jumping from little activity to daily practices or intense workouts can place unnecessary stress on the body, increasing the likelihood of injury.
A well-planned preseason allows athletes to safely prepare for the physical demands of competition while improving overall performance.
Many injuries develop gradually rather than from one single play. Some of the most common sports injuries include:
Athletes of all ages—from youth leagues to high school competitors and adult recreational athletes—can benefit from injury prevention strategies.
Strong muscles help protect joints and absorb the forces created during running, jumping, cutting, and throwing.
Focus on:
Rather than trying to regain your fitness overnight, increase training volume and intensity gradually over several weeks.
Balance exercises help improve coordination and body control, which can reduce the risk of ankle sprains and knee injuries.
Simple exercises like single-leg stands, balance boards, or sport-specific agility drills can make a significant difference.
Tight muscles can limit movement and increase stress on joints.
Dynamic warm-ups before activity and regular stretching afterward can help maintain healthy mobility while preparing the body for movement.
Conditioning isn't just about endurance—it's about preparing your cardiovascular system and muscles for repeated activity.
Instead of going all out during the first week of practice, gradually increase:
Your body adapts best when training progresses steadily.
Many athletes try to "play through" pain, but early symptoms are often your body's way of preventing a more serious injury.
Watch for:
Addressing these symptoms early can often prevent weeks—or even months—on the sidelines.
Our sports medicine team helps athletes of all ages recover from injuries and safely return to the activities they love. Whether you're dealing with an acute injury or lingering pain that's been building over time, early evaluation can make a significant difference.
Treatment may include:
Our goal isn't just to help you heal—it's to help you return stronger, safer, and more confident.
The best sports season starts long before the first game. Investing a few weeks in strength, flexibility, balance, and conditioning can lower your risk of injury and improve your performance throughout the season.
If pain, swelling, or an injury is keeping you from participating, don't wait to seek care. The sooner an injury is evaluated, the sooner you can begin your recovery and safely return to doing what you love.
Whether you're a student-athlete, weekend warrior, or competitive athlete, Bridger Orthopedic is here to help you stay in the game.