Back in Action: 5 Must-Do Injury Prevention Tips for a Healthy Fall Sports Season

As the summer winds down and athletes return to the field, court, and track, fall sports season is officially in full swing. Whether you're gearing up for soccer, football, cross country, field hockey, or volleyball, the transition from summer break to high-intensity practices can be a recipe for injuries if not handled properly.

At Princeton Sports and Family Medicine, P.C. in Lawrenceville, New Jersey we see a surge of preventable injuries every fall—pulled hamstrings, ankle sprains, shin splints, and overuse injuries like tendinitis or stress fractures. The good news? A few simple strategies can dramatically reduce your risk.

Here are 5 must-do injury prevention tips to help you stay healthy and perform at your best this fall:

1. Ease Back In: Don’t Skip the Base Work

After a summer of reduced or varied training, jumping straight into full-speed scrimmages or multi-hour practices is a recipe for muscle strains and overuse injuries. The first 2–3 weeks should focus on gradually increasing volume and intensity, especially if your sport requires repetitive running or explosive movements.

Tip:
Include plenty of aerobic base work (light running, biking, swimming) and progressive strength training before ramping up sport-specific drills or contact.

2. Prioritize Dynamic Warm-Ups—Not Static Stretching

Static stretching is out, dynamic warm-ups are in. Before practices and games, athletes should move through full ranges of motion with controlled, active movements that mimic their sport. Think walking lunges, high knees, leg swings, arm circles, and lateral shuffles.

Tip:
A 10–15 minute dynamic warm-up can improve performance and reduce the risk of muscle pulls and joint sprains.

3. Don’t Ignore Strength Training During the Season

In-season strength training doesn't mean lifting heavy or risking soreness. It means maintaining muscular balance, core stability, and tendon resilience—especially when practice and game intensity is high. Many fall sport injuries stem from muscular imbalances that develop when strength work disappears.

Tip:
Include short strength sessions 1–2x per week with emphasis on posterior chain (glutes, hamstrings, back), single-leg control, and scapular stability.

4. Know the Early Warning Signs of Overuse

Nagging pain, swelling, or tightness that lingers more than a few days is not something to brush off. Overuse injuries like stress fractures, tendinitis, and patellofemoral pain often start with minor symptoms that athletes try to ignore.

Tip:
If pain is limiting performance or not improving with rest and self-care, see a sports medicine provider early. A brief assessment can prevent weeks or months on the sidelines.

5. Recover Like You Mean It

Sleep, nutrition, hydration, and active recovery days are just as important as workouts. When athletes neglect recovery, tissues break down faster than they can rebuild—leading to fatigue, decreased performance, and increased injury risk.

Tip:

• Aim for 8+ hours of sleep

• Refuel with protein and carbs within 30–60 minutes after training

• Stay hydrated throughout the day, not just during practice

• Use foam rolling, mobility work, and easy aerobic movement on off-days

Ready to Start the Season Strong?

With the right preparation, fall sports can be both high-performing and injury-free. At Princeton Sports and Family Medicine, P.C., we provide expert care for athletes of all levels—offering pre-season screenings, injury assessments, and individualized training guidance to keep you in the game.

Contact Princeton Sports and Family Medicine, P.C., at our Lawrenceville office. Book an appointment online or call us directly to schedule your visit today. Let us help you make this your strongest season yet.

Author

Peter Wenger, MD Peter C. Wenger, MD, is an orthopedic and non-operative sports injury specialist at Princeton Sports and Family Medicine, P.C., in Lawrenceville, New Jersey. He is board certified in both family medicine and sports medicine. Dr. Wenger brings a unique approach to sports medicine care with his comprehensive understanding of family medicine, sports medicine, and surgery. As a multisport athlete himself, he understands a patient’s desire to safely return to their sport.