08/12/2026
Jumping Back Into Fall Sports? Read This Before Preseason Starts
We have officially entered August, which means local high school pre-seasons, adult rec leagues, and fall training cycles are in full swing. However, the sudden jump from a relaxing summer routine to a high-volume practice/training schedule leads to one main problem: an increase in early-season overuse injuries.
When you go from a calm summer schedule of naps and tanning to daily running, jumping, cutting, and lifting, your muscles and joints take the brunt of that sudden workload. The most common complaints seen during this time are:
- Shin Splints/Lower Leg Tightness: typically caused by a rapid increase in running on hard surfaces.
- Low Back/Hip Strain: typically caused by sudden sprinting and heavy lifting/loading without proper warm-up patterns.
- Shoulder/Rotator Cuff Irritation: very common in overhead athletes jumping straight into high-volume throwing or serving.
For all of these, I have one Golden Rule: Manage the load, don't just push through it.
In order to stay on the field or in the gym, and off the IR this season:
- Prioritize Dynamic Warm-ups: Spend 5-10 minutes moving through full ranges of motion before going full speed or giving 110%
- Listen to your body: Mild tightness is completely normal; a sharp, local pain that forces you to alter mechanics is a check engine light to get assessed before your local pain turns into a multi-week, first game set back.
- Prioritize Sleep/Recovery: Most of you probably know this, but recovery and rebuilding happens when you sleep, not when you train. On average, most individuals fall into the range of needing 7 to 9 hours of sleep per night.
For example, my recurring issue is always hip flexor tension and impingement type pain. So before every leg day or cardio session, I take 5 minutes to do some controlled deep lunges.
Whether you're a local student-athlete aiming for a big season, a parent supporting one, or a weekend warrior getting back into a routine after a summer off - don't wait until pain sidelines you to get checked out.
I have a strong background in athletic training/sports medicine so feel free to shoot me a message and I'll be happy to answer any questions. I'm here to help you move, perform, and stay at your best all season!
Call or Text: (636)686-0201
OR
Book Online: http://www.crossroadschirorehab.com
