4 tips for safely getting back into fall sports
Fall sports are back, but that doesn’t mean student athletes should rush back into their sport.
“The best advice is to not jump right in with both feet, especially if you’ve not been active,” says Dr. Jon Divine, a professor of orthopedics and sports medicine at the University of Cincinnati and the director of Primary Care Sport Medicine within the Department of Orthopedic Surgery at UC Health. “There’s a 10% rule that says that you shouldn’t increase your volume of training more than 10% if you want to avoid an overuse injury. … If you exceed that, you’ve got [a bigger] chance of developing an overuse injury, from shin splints to a sore knee to a stress fracture.”
Slowly ramping up training isn’t the only way to isn’t the only way to avoid injury. Divine and other experts recommend athletes and their families follow the following tips.
1. Always start with a warmup. Beacon Orthopaedics and Sports Medicine, an orthopedic practice with more than 20 locations in Ohio, Indiana, and Kentucky, recommends jumping jacks, running or walking in place for two-to-five minutes and then stretching, holding each stretch for at least 30 seconds, before moving into a workout.
2. Incorporate multiple types of training into your routine. “I think all of us—young, old included—would benefit from core exercise training, core muscle training. Not just sit-ups, but a myriad of exercises that can strengthen the core and probably reduce a lot of overuse injuries,” Divine says. Your athlete’s training should also incorporate flexibility training, strength training and aerobic exercise
3. If something doesn’t feel right, see a doctor. If something has hurt for several days, you’ve done the usual advice for caring for an overuse injury—resting, activity modification, icing, elevation, over-the-counter pain medication, etc.—and it still hurts, it’s probably time to see a doctor.
“You do that and the pain persists, that that’s worth coming in,” he says.
Other signs that point toward seeing a doctor include swelling within a joint and localized redness or swelling that’s not due to direct trauma.
4. While overuse injuries are often top of mind, Divine recommends athletes and their family also watch out for heat-related illnesses, particularly if the athlete has been spending a lot of time inside. Symptoms of heat-related illnesses include losing weight too quickly or not regaining weight after an activity, fatigue and lack of motivation.
Divine encourages young athletes to work out without air conditioning or outside to help them get used to temperatures. “The strength and conditioning coaches don’t like it because everything rusts, but at the same time, you’re going to condition a little bit better just by being more exposed to that,” Divine says.
Beacon Orthopaedics Elevates Sports Medicine with Top Physicians
Beacon Orthopaedics & Sports Medicine continues to lead the region with the addition of two esteemed surgeons, Dr. Angelo Colosimo, a renowned sports medicine specialist, and Dr. John Wyrick, an orthopedic trauma surgeon. Their expertise and commitment to patient care further elevate Beacon’s reputation for excellence.
Colosimo and Wyrick enhance Beacon’s ability to provide comprehensive, high-quality orthopedic care tailored to each patient’s needs. Their arrival reinforces Beacon’s dedication to excellence and innovation in orthopedic treatment, ensuring patients receive the best possible outcomes.
Pioneer in Sports Medicine
Dr. Angelo Colosimo is the founder of the sports medicine program at the University of Cincinnati and the former head team physician for the Cincinnati Bengals. He brings over three decades of expertise in sports medicine to Beacon Orthopaedics.
“At Beacon, our goal is to deliver top-notch care and help individuals return to their peak performance,” Colosimo states. “Whether it’s a high school athlete or a professional player, our goal remains the same: to deliver top-notch care and help individuals return to their peak performance.”
World Class Orthopedic Trauma Care
Beacon also welcomes Dr. John Wyrick, an orthopedic trauma surgeon. Previously serving as a professor at the University of Cincinnati College of Medicine and UC Health’s Department of Orthopaedic Surgery, Wyrick brings a wealth of knowledge as the director of Upper Extremity Surgery and Trauma, coupled with his role as the associate director of Orthopaedic Trauma.
“I have the greatest respect for Dr. Wyrick for his quality of care and technical ability,” praised Dr. Peter Cha, the president of Beacon. “As a professor at the University of Cincinnati College of Medicine, he has positively impacted and trained many of the orthopedic surgeons in the region, including me. We are blessed to have him provide the highest level of care within our community.”
Excellence in Care
Beacon Orthopaedics prides itself on its multidisciplinary team dedicated to excellence in patient care. Its approach is rooted in a deep understanding of orthopedics and sports medicine, from complex surgeries to innovative rehabilitation.
“At Beacon, each patient’s journey is unique,” says Dr. Tim Kremchek, co-founder of Beacon Orthopaedics & Sports Medicine. “Our team provides the highest quality care and support, whether for a professional athlete, a weekend warrior, or a child with a sports injury.”
Leading the Way in Innovation
Beacon Orthopaedics leads in orthopedic innovation, committed to research and advancements that ensure patients benefit from the latest technology and practices.
Patient-centered care remains the cornerstone of Beacon Orthopaedics as it grows. With a team of experienced professionals, Beacon is set to lead in orthopedic excellence and establish new standards for comprehensive care in sports medicine.
Whether you’re an athlete striving for peak performance or seeking relief from orthopedic pain, Beacon Orthopaedics offers the expertise and compassionate care you deserve. Experience the Beacon difference and discover why they are the trusted choice in orthopedics and sports medicine.
