Check out a few tips and recommendations from proud NCFC Youth sponsor, Wake Orthopaedics, on how to have a fun and safe season!

As an athlete, you know the stress soccer can place on the body. Sprains and strains, player collisions and overuse injuries are all very common in soccer and can cause a wide range of injuries. At Wake Orthopaedics, we have an entire sports medicine team dedicated to diagnosing and treating various sports-related injuries. No matter your skill level or age, we pride ourselves on prevention and education to keep you playing at the top of your game, injury free.

Follow these seven tips to avoid injury and improve performance so you can continue to enjoy the sport you love.

• Warm-up properly: Research shows that cold muscles are more prone to injury. Prepare your muscles and joints for activity by warming up and stretching before you play. A warm-up routine not only increases blood flow and raises the body’s temperature, it also improves balance, flexibility and coordination so you can play at your peak while avoiding injury. If your warm-up includes stretching, be sure to perform them gently, holding each for 30-seconds. Check out these FIFA warm-up exercises to get you started.
• Don’t forget to cool down: Stretching at the end of practice or a game is often neglected. Take time to stretch to reduce muscle soreness and keep muscles long and flexible to reduce your risk for injury.
• Invest in the right gear: Wearing proper gear, such as well-fitted soccer cleats, shin pads and compression garments can reduce your chances of getting injured, enabling you to focus on the game and not worry about accidents that might occur.
• Hydrate: Hydrate. Hydrate. Hydrate. Failing to stay hydrated can hinder your sports performance. Even losing just 1% of your body’s water content to sweat and dehydration can make you less effective as an athlete. 
• Remain Aware: Be mindful of poor field conditions. A wet and rainy day can increase the incidents of slips and falls during tackles.
• Rest: Minimize the risk of overuse injuries by taking adequate rest between practice and games.
• Participate in an injury prevention program: Injury prevention programs have proven to be effective at reducing the risks of hip, knee and ankle injuries in athletes across all sports. At Wake Orthopaedics, we offer FREE injury prevention assessments to NCFC youth athletes. Schedule your assessment today with Luke Hudson, DPT (lhudson@wakeortho.com) or Dan Menday, DPT (dmenday@wakeortho.com) at their Cary, Oberlin or WRAL office locations.