Carl R. Darnall Army Medical Center - Health Library

Football: Safety Tips

Each week during football season, dozens of college and professional players suffer serious injuries. Contact football is an injury-ridden sport. However, that shouldn't scare you away from having fun on the football field. Here are some tips on playing it safe.

Weekend Warriors ^

Football is a demanding game. Even those who play touch football are running hard and having collisions.

As with most sports, especially if you haven't been working out to stay in shape, you run the risk of an injury . Common injuries in football include knee and shoulder injuries, overuse injuries, and concussions.

Recreational football players also tend to have more muscle-related problems, like over-stretched or pulled muscles, from doing too much, too suddenly. Delayed onset muscles soreness is common a day or two after playing.

Stay in Playing Shape ^

The most important thing you can do to avoid these injuries is prepare your body so it doesn't have to do more than it can handle. Plan on maintaining strength and flexibility during the off-season with aerobic activities, strength activities, and endurance activities to stay in shape.

Beyond basic fitness, doing sport-specific drills can help prevent a lot of soreness. Try sprints and drills that incorporate lateral movement.

Before doing this kind of drill, of course, make sure you have warmed up with some light aerobic activity. There's no point in getting injured while you're training to prevent injury.

Game Day ^

When game day arrives, get your heart rate up with light aerobic activity. Then, add a little harder running to get your legs warmed up and ready to go.

Weather ^

Be aware that your chances of injury increase with certain weather conditions. In rainy, sloppy weather, you're more likely to fall or slip and pull something. If it's winter, then the ground will be hard and you'll feel the fall even more.

Common Sense ^

Playing any sport leaves you at risk to get hurt. It's as simple as that. But that's no reason not to play. In football, as with most sports, there are simple precautions you can take to make the game a little safer:

Finding an activity you enjoy like football is a great way to get some physical activity in every week. With common sense and some basic conditioning, you can keep yourself in the game all season!

RESOURCES:

American College of Sports Medicine
http://www.acsm.org

American Society of Exercise Physiologists
http://www.asep.org

CANADIAN RESOURCES:

Canadian Society of Exercise Physiology
http://www.csep.ca

Healthy Canadians
http://www.healthycanadians.gc.ca

REFERENCES:

Preventing football injuries. Stop Sports Injuries website. Available at: http://www.stopsportsinjuries.org/football-injury-prevention.aspx#types. Accessed October 3, 2017.

Safety Tips: Football. Nemours' KidsHealth website. Available at: http://kidshealth.org/teen/safety/sports_safety/safety_football.html. Updated January 2014. Accessed October 3, 2017.

Last reviewed October 2017 by EBSCO Medical Review Board Michael Woods, MD, FAAP  Last Updated: 11/5/2015