Best Lacrosse Injury Prevention Tips

Injuries are a common occurrence in lacrosse due to the physical nature of the sport. However, there are several steps players can take to reduce the risk of injury:

1. Proper Warm-up: Begin each practice or game with a thorough warm-up session to prepare the body for physical activity. Warm-up exercises should include dynamic stretches, light cardio, and sport-specific movements to increase blood flow, flexibility, and joint mobility.

2. Strength and Conditioning: Incorporate strength training and conditioning exercises into your regular training routine to improve overall fitness, muscular strength, endurance, and stability. Focus on exercises that target the lower body, upper body, core, and stabilizing muscles to enhance performance and reduce the risk of injury.

3. Technique and Skill Development: Learn and practice proper techniques for passing, catching, shooting, checking, and defensive positioning to minimize the risk of collisions, falls, and overuse injuries. Work with coaches or experienced players to refine your skills and develop sound fundamentals.

4. Protective Equipment: Wear appropriate protective equipment, including helmets, mouthguards, shoulder pads, arm pads, gloves, and athletic cups, to reduce the risk of impact-related injuries and abrasions. Ensure that protective gear fits properly and is in good condition.

5. Hydration: Stay properly hydrated before, during, and after practices and games to prevent dehydration and heat-related illnesses. Drink water or sports drinks regularly, especially when playing in hot or humid conditions.

6. Rest and Recovery: Allow time for adequate rest and recovery between practices, games, and workouts to prevent overuse injuries and promote tissue repair. Listen to your body and avoid pushing through pain or fatigue, as this can increase the risk of injury.

7. Proper Field Maintenance: Play on well-maintained fields that are free of hazards such as uneven terrain, holes, rocks, or debris. Avoid playing on wet or slippery surfaces that increase the risk of slips, trips, and falls.

8. Injury Prevention Programs: Participate in injury prevention programs or workshops designed specifically for lacrosse players. These programs may include exercises, drills, and educational components focused on reducing the risk of common lacrosse injuries.

9. Communication and Reporting: Communicate any concerns or symptoms of injury to coaches, athletic trainers, or medical professionals promptly. Report any injuries or incidents during practices or games and seek appropriate medical attention as needed.

10. Sportsmanship: Play with respect for your opponents and adhere to the rules of the game to minimize the risk of intentional or reckless actions that can lead to injuries. Focus on fair play, sportsmanship, and teamwork to create a safe and enjoyable playing environment for everyone.

By incorporating these injury prevention strategies into your lacrosse training and competition routine, you can help reduce the risk of injury and stay healthy throughout the season.

Author

Dr. Catherine Logan, MD, MBA Catherine Logan, MD, MBA, MSPT, is a sports medicine orthopaedic surgeon specializing in complex knee and shoulder surgery at Colorado Sports Medicine and Orthopaedics (COSMO) in Denver, Colorado. As a former physical therapist & trainer, Dr. Logan provides a distinct expertise in sports injury, prevention, and surgical management.