My son started playing football for Manasquan High this year and I was nervous about injuries. You hear all these stories about kids getting hurt, and I didn’t know what to expect. My friend Karen works at a physical therapy clinic in Sea Girt and she told me they see tons of injured athletes every fall.
So I asked her what we could do to keep Jake safe. She introduced me to a couple of the therapists there, and they gave me some really practical advice. Nothing fancy or complicated, just common sense stuff that makes a big difference.
The thing that surprised me most was learning that most sports injuries happen because kids aren’t properly prepared, not because they get unlucky during games. Jake played baseball all summer and I figured that meant he was in good shape. Turns out baseball shape and football shape are totally different things.
Physical Therapy In Sea Girt, NJ
Getting Ready Before Season Starts
Jake’s coach sent home a summer training plan, but honestly, we didn’t follow it very closely. Jake did some running and went to the gym a few times, but nothing consistent. The Sea Girt therapists told me this is where a lot of problems start.
They said football requires different muscles than baseball. Jake needed to work on explosive movements, not just cardio. He needed to practice getting hit and hitting back, which uses muscles he’d never really developed. Starting football practice without this preparation was like asking for an injury.
We met with one of the therapists in July to set up a better training plan. Nothing crazy, just specific exercises three times a week for six weeks before practice started. Jake wasn’t thrilled about giving up some summer fun, but after the first week he actually started enjoying the workouts.
The therapist focused a lot on Jake’s core muscles. She said weak cores cause all kinds of problems – back injuries, hip problems, even ankle sprains because kids can’t maintain proper balance. Jake did planks, side planks, and these rotational exercises with a medicine ball.
They also worked on balance training. Sounds simple, but try standing on one foot while someone throws you a football. Jake fell over constantly at first. By the end of summer, he could catch passes while balancing on one leg on a wobble board.
Stretching the Right Way
I used to think stretching was stretching, but apparently there’s a right way and a wrong way. Static stretching before practice – where you hold a stretch for 30 seconds – can actually cause injuries. Who knew?
The therapist taught Jake dynamic warm-ups instead. High knees, butt kicks, leg swings, stuff that moves your muscles through the motions you’ll use in the sport. Jake’s team does this now before every practice and game.
After practice is when you do the longer, static stretches. This helps with recovery and keeps muscles from getting too tight. Jake does this while watching TV, so it doesn’t feel like extra work.
Eating and Drinking Right
Jake’s eating habits during baseball season were pretty casual. Grab whatever was in the fridge, drink water when he felt thirsty. The therapists told me football requires much more attention to nutrition.
The big thing is eating consistently throughout the week, not just on game days. Jake needs protein for muscle recovery after practice, carbs for energy, and he needs to eat enough overall because he’s burning way more calories than he did playing baseball.
We started packing bigger lunches and making sure Jake ate a good breakfast on practice days. Nothing fancy – bigger sandwiches, extra fruit, Greek yogurt. Just more food overall.
Hydration is trickier in fall than summer. During summer you know when you’re hot and sweaty. In September when it’s 65 degrees, you don’t realize how much you’re sweating. Jake has to drink water constantly, not just when he feels thirsty.
What Actually Works
Timing meals is important. Jake used to eat lunch right before afternoon practice and felt sick. Now he eats a light snack about an hour before practice, then has a real meal afterward.
The therapist recommended chocolate milk after practice for recovery. Jake thought this was great news. Turns out it has the right mix of protein and carbs to help muscles recover. Much easier than trying to get him to eat some complicated recovery meal.
Dealing With Weather Changes
New Jersey fall weather is all over the place. Morning practice might be 45 degrees, afternoon games could be 75. Jake has to dress in layers and adjust throughout practice.
The therapists said cold muscles get injured more easily, so warming up takes longer as the weather gets colder. What worked for a five-minute warm-up in August needs to be fifteen minutes in October.
Field conditions change a lot too. Early season games are on hard, dry fields. Late season can be muddy and slippery. Different conditions mean different types of injuries, so Jake has to adjust how he plays based on what the field is like.
Equipment Stuff
Jake’s cleats from summer baseball didn’t work well on football fields. We had to get different ones with better traction. The therapists said a lot of ankle injuries happen because kids are wearing the wrong cleats for the conditions.
Jake’s shoulder pads needed adjusting as he got stronger throughout the season. Ill-fitting equipment can cause injuries just as easily as no equipment at all.
Rest and Recovery
This was the hardest part for me to understand. Jake wants to practice every day and play in every game. But the therapists explained that rest days are when muscles actually get stronger.
Between football practice, homework, and everything else, Jake was exhausted by October. The therapists said this is when most injuries happen – when kids are tired and not paying attention.
We started making sure Jake got enough sleep. Nine hours minimum, which meant earlier bedtimes even on weekends. His performance improved noticeably when he was well-rested.
Active recovery days help too. Instead of sitting on the couch, Jake goes for easy walks or swims some easy laps. Keeps the blood flowing without adding stress to his body.
Warning Signs
The therapists taught me to watch for signs that Jake needs more rest. Persistent soreness, dropping grades, changes in sleep patterns. These can all mean he’s overdoing it.
Jake learned to speak up when something hurts instead of trying to tough it out. A small problem that gets attention early might need a few days of rest. Ignoring it could mean missing weeks of the season.
This whole experience taught me that injury prevention isn’t about luck – it’s about preparation and smart choices. Jake made it through his first football season without any serious injuries, and I think following this advice made a big difference.