Injuries That Often Spike in Fall: What To Watch Out For

Fall activities often lead to specific injuries and concerns. Here are some things to stay mindful of as the days shorten:

Strains and Sprains

Strains occur when the muscles or tendons become damaged and often develop due to overuse or underlying weakness. Athletes should definitely watch out for strains, but so should non-athletes, especially if you’re doing heavy-duty yard work.

Sprains occur when your ligaments (the tissue that connects bone to bone in and around joints) become damaged, usually due to quick twists or sudden, awkward movements. Athletes need to be particularly wary, especially with regard to their knees and ankles.

Tendonitis

Tendonitis occurs when the tendons become inflamed due to repetitive motions. Raking, racquet sports, and throwing sports can lead to tendonitis, especially in the shoulders, elbows, and wrists.

Lower Back Pain

Fall yard work, like raking or clearing out your garden, can put you at risk of a back injury, especially if you have core weakness or aren’t using proper form. Be careful when putting up your Halloween decorations, too!

Knee Injuries

Fall athletes, particularly those who do a lot of running, like soccer players or cross-country runners, are at risk for various knee issues  (such as runner’s knee, which causes problems with your kneecap). If you experience any twinges of pain, don’t ignore them!

Falls and Balance Issues 

Older adults, in particular, should watch out for damp, slippery leaves and uneven terrain, which can increase their risk of falling.

How Physiotherapy Can Help You Prepare

The good news is that you can start working with our physiotherapists to prevent these injuries now. We offer several services to assess your injury risk and get you ready for fall movement: 

Movement Screening and Muscle Testing

• Identifies muscle groups that are tight, weak, or poorly coordinated
• Detects asymmetries that raise your risk of injury
• Helps us develop a personal exercise program to lower injury

Manual Therapy

• Hands-on techniques to improve joint mobility and reduce muscle stiffness
• Useful for managing pain and improving overall function

Targeted Exercise Therapy

• Custom plans that match your activities, whether you’re participating in fall sports or prepping for yard work
• Exercises focus on strength, balance, posture, and control
• Builds up tissue tolerance and movement confidence

Gait and Balance Training

• Especially helpful for people with balance challenges
• Reduces the risk of tripping or falling as conditions become slippery

Education and Injury Prevention

• Tips on how to warm up, cool down, and stretch properly
• Advice on safe lifting techniques and body mechanics
• Modifications for your sport or daily routine to reduce overload

Sources: https://www.taylorfrancis.com/books/mono/10.4324/9781003056898/sports-injuries-lars-peterson-per-renstrom-scott-lynch, https://www.jospt.org/doi/abs/10.2519/jospt.2022.11288 

Get Game-Ready for the Upcoming Fall Sports Season

As summer winds down, athletes and weekend warriors look forward to the start of the fall sports season. Whatever sport you are getting ready for, preparing your body is essential. 

Start the season injury-free and in peak form with these tips:

• Sports Screening: Consider getting a biomechanical assessment to provide insights into your posture, gait, and body mechanics, helping you tweak your training for better performance and lower injury risk.
• Sport-Specific Conditioning: Prepare your body for the unique demands of your chosen sport. Different sports use different muscle groups, so tailor your workouts accordingly. 
• Prioritize Recovery: Getting proper rest (sleep) is a critical but often overlooked aspect of physical training. Incorporating foam rolling can help muscles recover and prevent overuse injuries. Investing time and effort in your recovery can significantly impact your performance on the field.

By integrating these tips, you’ll be well-equipped to tackle the challenges of the fall sports season while minimizing your risk of injury.

Here’s to a successful and injury-free sports season!