Are you ready for some football?

Football is a contact sport. The teams that tackle, block and execute plays the best are usually the most successful.

As a result of this contact, collision related injuries such as bumps, bruises, muscle contusions and sprains are somewhat unavoidable.

However, you may be surprised to learn that injuries can also occur in the open field with little or no contact at all. Often, the injury is simply a result of a player asking his body to do something it is not expected or prepared to do.

The most common of these injuries is a rupture of the anterior cruciate ligament (ACL tear). ACL injuries were once assumed to be just another contact related injury, but in recent years, it has become clearer that ACL injuries may often occur without any contact at all.

This is true in most sports, not just football. For this reason, it is critical that student athletes master proper cutting, pivoting and jumping techniques to avoid injury. Additionally, athletes must take the time to learn the plays set up for them so that they know exactly where they need to be on the field.

The best way to accomplish this is to make sure that the athlete is physically prepared to compete at the first practice. Today, conditioning for a student athlete, especially a football player, should be a year-round activity. Strength training and aerobic exercise should occur before, during and after the competitive season so that coaches are able to focus on teaching good technique and positioning on the field. Physical preparation of knees, ankles and shoulders through agility drills should become a staple of every pre-game and pre-practice routine.

Slow and steady

This year, the Maine State Principals’ Association adopted new rules about practice length and intensity from the National Federation of High School Association’s guidelines. These rules are designed to give athletes a few days to adjust to the physical demands of the sport and provide enough time to focus on learning tactics, overall strategy and specific plays.

Because of the tight timeline with which fall sports must contend (all games must end before Thanksgiving), every week counts at the beginning of the season. Although preseason temperatures for fall sports have been moderate this year, by gradually increasing activity during the first week of practice, athletes can better acclimate to the hotter temperatures that often accompany early season competition.

Tackling is a major part of football, and it is critical that coaches continue to reinforce proper techniques so that players avoid neck injuries. Players should tackle with their shoulders, not their helmets, and coaches and officials need to be vigilant in penalizing players for improper tackling. Also, to help build neck strength, simple neck resistance exercises should be done every time a player puts on their pads.

After the season begins, continue conditioning and weight training to build strength. Weight training should follow practice twice a week during the season. To avoid pre-practice fatigue, strength training should always occur after practice and not before.

Also, begin each practice and game properly hydrated and be prepared to maintain hydration levels with water and sports drinks such as Gatorade to replace the 2-3 quarts of water lost through perspiration. If the school only provides water, students should bring their own sports drink to supplement the water.

Another good habit to get into during the season is to incorporate salt into your diet. In addition to water loss, perspiration removes a lot of salt from your system. To help replenish these reserves and avoid the risk and discomfort of dehydration, consistently adding a small amount of salt to your food during meals is an easy way to maintain a healthy sodium level in your body.

If the pad fits, wear it

Each season, football players should closely inspect their equipment for proper fit and worn out equipment should be replaced. Each year, new advances in equipment provide better protection for athletes. Most importantly, helmets should fit correctly and chinstraps should be used at all times. Mouth guards and padding that is appropriate for each player’s position should also be checked and replaced as necessary through the season.

Of course, injuries will happen in football just as in any sport. When something does happen either in a game or at practice, its important for the student athlete to talk to the coach or trainer. Often, quickly treating a bump, bruise or sprain with ice will help speed recovery and the use of pain relievers such as Advil or Aleve will help as well. By identifying an injury, athletes can then work with trainers to develop a recovery plan or incorporate protective items such as padding, braces or taping.

By preparing mentally and physically for each game and practice, you will not only avoid injuries, you are also more likely to have a successful season.

Dr. Brown has been a team physician for the U.S. Naval Academy, the U.S. Men’s and Women’s National Soccer Teams, and for Portland High School for the last 26 years. He is also the team physician for the Bowdoin men’s hockey team. He grew up playing hockey in Watervillle, and in his day was captain of the hockey teams at both Phillips Andover and Bowdoin. He is the senior founding partner at Orthopaedic Associates of Portland, and past president of the American Orthopaedic Society for Sports Medicine.