Top 5 Common Fall Sports Injuries (and How to Prevent Them)
Fall sports season is one of the most exciting times of the year—Friday night lights, cross-country races, volleyball matches, and soccer tournaments. But along with the competition comes a higher risk for injury. At Living Well Physical Therapy & Performance, we see athletes of all ages dealing with preventable injuries that can derail their season. The good news? With the right strategies, many of these injuries can be avoided.
Here are the top 5 fall sports injuries—and how to keep them from sidelining you:
1. Ankle Sprains
What it is: A rolled or twisted ankle that overstretches the ligaments.
Most common sports most affected: Soccer, football, volleyball.
Prevention tips:
Strengthen ankle and foot muscles with balance and stability exercises.
Wear supportive footwear appropriate for your sport.
Always warm up and perform dynamic stretches before games or practice.
2. Knee Injuries (Patellar tendinopothy or ACL strains)
What it is: Overuse of the knee joint or sudden twisting movements leading to irritation or ligament strain.
Most common sports most affected: Cross-country, football, soccer.
Prevention tips:
Build hip and core strength to support knee alignment.
Avoid sudden increases in training volume.
Focus on landing mechanics during jumps and agility drills.
At Living Well Physical Therapy & Performance, shoulder injuries- rotator cuff strain and dislocations- are the most frequent injury we see during the fall sports season.
3. Shoulder Injuries (Rotator Cuff Strains, Impingement)
What it is: Irritation or strain of the shoulder tendons and muscles from repetitive overhead movements.
Most common sports most affected: Volleyball, tennis, swimming.
Prevention tips:
Strengthen upper back and rotator cuff muscles.
Improve thoracic spine (mid-back) mobility.
Practice proper overhead technique to reduce strain.
4. Concussions
What it is: A brain injury caused by a direct blow to the head or a hard fall.
Most common sports most affected: Football, soccer.
Prevention tips:
Always wear proper protective equipment.
Focus on neck strengthening and posture training to help absorb impact.
Report symptoms early—never play through a suspected concussion.
5. Shin Splints
What it is: Pain and inflammation along the shin bone, usually from overuse.
Most common sports most affected: Cross-country, football, soccer.
Prevention tips:
Progress running mileage gradually.
Wear shoes with good support and cushioning.
Stretch and strengthen calves, hips, and core.
Fall sports are meant to be fun, competitive, and rewarding—not filled with pain and frustration. By focusing on prevention, smart training, and early intervention, athletes can stay healthy and enjoy the season.
At Living Well Physical Therapy & Performance, we help athletes of ALL levels prepare, perform, and recover so they can play at their best. If you or your youth athlete is experiencing pain—or want to build a prevention plan—reach out today.
👉 Schedule your discovery call at www.livingwellpt.co
