Get Ready for Spring Sports…the right way

In Maine, student athletes face a short transition between winter weather and the start of spring sports. Certified Athletic Trainer Erica Marsters, from Northern Light Sports Health, offers these tips to keep athletes safe and injury-free:

Physical Preparation:

  • Build Strength & Endurance: Gradually increase training intensity and volume. Avoid jumping into intense throwing sports too quickly to reduce strain on the shoulder and elbow, lowering the risk of injury.
  • Warm-up & Cool Down: Always include dynamic stretching and light aerobic activity in your warm-up. Post-workout, cool down with static stretching to prevent injuries and optimize performance.
  • Proper Hydration & Nutrition: Stay hydrated throughout the day and maintain a balanced diet with protein, carbs, healthy fats, and calcium. This fuels the body for peak performance.
  • Address Pain Early: If you experience pain, refrain from activities that worsen it. Ignoring pain can lead to more serious injuries and longer recovery times.

Skill Development:

  • Use Proper Technique: Consistently use correct form to improve performance and prevent injury, avoiding bad habits or shortcuts for speed.
  • Practice Regularly: Regular practice enhances game sense and technique, helping athletes perform better.
  • Seek Advice: Get feedback from coaches or peers to improve skills and reach your full potential.
  • Cross-Train: Incorporate different workouts to prevent overuse injuries, reduce muscle imbalances, and keep workouts mentally engaging.
  • Break in New Gear: Gradually wear new gear, like cleats or gloves, to avoid discomfort and performance issues on game day.

Mental Preparation:

  • Develop Your Mindset: Embrace challenges, view mistakes as learning experiences, and build mental resilience to handle pressure and setbacks.
  • Set Realistic Goals: Focus on achievable, process-oriented goals to track progress and foster growth. These goals help maintain motivation and resilience.
  • Rest: Allow for recovery time to prevent injuries like tendinitis or stress fractures. Rest is as vital as training for long-term success.