Fall Sports Tryouts Are Around the Corner: How Athletes Can Prepare Safely
By: Laura Tallman, PT, DPT, CMTPT, CSCS, CKTP
As August approaches, many student athletes are preparing for fall sports tryouts. Whether it’s soccer, field hockey, football, volleyball, cross country, or cheer, the transition back into practices and conditioning can place significant stress on the body — especially after a summer with inconsistent activity.
At Opal Physical Therapy, late summer is one of the most common times we see sports-related injuries begin to appear. The good news is that many of these injuries are preventable with proper preparation, recovery, and training habits.
Here’s what athletes and parents should know before tryout season begins.
Don’t Wait Until Tryouts to Get Active
One of the biggest mistakes athletes make is jumping straight into intense practices after weeks of reduced activity.
Suddenly running, sprinting, cutting, jumping, and conditioning can increase the risk of:
Muscle strains
Shin splints
Knee pain
Ankle sprains
Tendonitis
Overuse injuries
Athletes should begin preparing several weeks before tryouts by gradually rebuilding endurance, strength, and mobility. Consistency matters more than going “all out” right away.
Strength and Mobility Are Just as Important as Conditioning
Many athletes focus only on cardio heading into sports season, but strength and mobility play a major role in both performance and injury prevention.
Areas that commonly need attention include:
Core strength
Hip stability
Glute strength
Ankle mobility
Shoulder stability
Balance and coordination
Weakness or movement limitations in these areas can place extra stress on joints and increase injury risk during practices and games.
Recovery Matters More Than Most Athletes Realize
Recovery is a critical part of athletic performance. Without adequate rest, the body cannot properly repair muscles or adapt to training demands.
Encourage athletes to prioritize:
Sleep
Hydration
Proper nutrition
Rest days
Stretching and mobility work
Pain should never be ignored or pushed through repeatedly. Early soreness may be normal, but persistent pain, swelling, limping, or instability should be evaluated before it becomes a bigger issue.
Parents: Watch for Signs of Overtraining
Young athletes are often motivated to push themselves, especially during tryout season.
Parents should watch for signs such as:
Ongoing pain
Excessive fatigue
Changes in movement mechanics
Decreased performance
Difficulty recovering between practices
Complaints of joint pain or tightness
These may indicate the body is struggling to keep up with training demands. Early intervention can help prevent more serious injuries later in the season.
How Physical Therapy Helps Athletes Prepare
Physical therapy is not just for recovering after an injury.
At Opal Physical Therapy, we work with athletes to:
Improve strength and flexibility
Address movement imbalances
Enhance mobility and stability
Reduce injury risk
Improve recovery
Support safe return to sport
By evaluating how an athlete moves, we can identify problem areas before they lead to pain or injury.
In Conclusion
Preparing properly before fall sports begin can help athletes perform better, recover faster, and stay healthier throughout the season. Gradual conditioning, strength training, recovery, and listening to the body all play an important role in injury prevention.
At Opal Physical Therapy, we are committed to helping athletes move confidently and stay active doing the sports they love.
If your athlete is dealing with pain, stiffness, or preparing for the upcoming season, our team is here to help.
📞 Contact us today: 443.906.1510 – Severna Park or 443.837.7560 - Annapolis
🌐 Visit www.OpalPhysicalTherapy.com