As the weather warms up and spring sports return, athletes across New York hit the fields, courts, and tracks with renewed energy. Before diving back into the action, it’s essential to ensure your body is ready for the demands of your sport.At Orlin & Cohen, we see it every year: athletes sidelined early by strains, sprains, and overuse injuries that could have been avoided with pre-season training. Physical therapy assistant Chelsea Harms is here to help you stay ahead of the game this season, minimize your risk of injury, and keep performing at your best.

Key Strength Conditioning Practices

Staying active during the off-season is essential for protecting your body once game time rolls around. Strength and conditioning exercises are your first line of defense against injury, preparing your muscles, joints, and connective tissue for the explosive movements and repetitive stress your sport demands. Gradually increasing your intensity as the season approaches is key, as jumping straight into competition without conditioning your body can increase your risk of injury. Focus on building total-body strength, flexibility, and balance to get ready for the season and support performance.

Sport-specific drills to maintain skills

While general strength is essential, sport-specific drills help retrain muscle memory and fine-tune coordination. These drills mimic the motions you’ll use in competition and help prepare your joints and muscles for real-time movement. For example, if you’re a baseball player, incorporate shoulder mobility and rotational core work. Lacrosse players should focus on lateral movement, hip activation, and footwork. Even a few weeks of consistent, sport-focused drills can help bridge the gap between off-season and game-ready.

Nutrition Fueling Your Performance

Proper nutrition plays a crucial role in both injury prevention and recovery. You can’t perform your best if you’re running on empty, and what you eat directly affects how well your body can train, compete, and heal.

Balanced diet to support energy and recovery

Fuel your workouts and practices with a mix of lean proteins, complex carbohydrates, and healthy fats. Protein helps rebuild muscle tissue, while carbs supply the energy your body needs to power through intense training sessions. Don’t forget healthy fats; they support joint health and reduce inflammation. Hydration is just as important. Drinking plenty of water and replenishing electrolytes lost through sweat can prevent fatigue and cramping, two common contributors to injury. Make hydration a daily habit, not just something you think about on game day.

Importance of Warm-up Exercises

One of the most common causes of early-season injuries is skipping or rushing through warm-ups. A proper warm-up gets your blood flowing, increases your range of motion, and prepares your body to handle the demands of your sport.

Warming up vs. static stretching

Dynamic warm-ups like lunges, leg swings, and high knees are the best way to get moving before practice or competition. These active movements warm up your muscles and simulate the motions you’ll use in your sport. Static stretching (holding a stretch for 30 seconds or more) should be completed after an activity. That’s because doing static stretches when your muscles are cold can increase your risk of strain. Instead, save those hamstring and quad stretches for your cool-down. Every sport may require a slightly different warm-up routine. A volleyball player’s needs will look different from a lacrosse goalie’s. Ask your coach, athletic trainer, or physical therapist for a plan that’s specific to your position and activity.

Post-game Recovery Routine

Recovery is just as important as training. In fact, without proper recovery, your body can’t fully repair, rebuild, or improve. During recovery, you give your body the time it needs to come back to the game stronger, faster, and more resilient. Rest days are a must, so listen to your body, especially if you feel sore, tight, or fatigued. Pushing through pain can turn a minor issue into a season-ending injury. At Orlin & Cohen, we offer free sports medicine services for student-athletes, including recovery and injury screening services and sports medicine clinics. Whether you’re dealing with soreness, fatigue, or a minor injury, our specialists are here to help you feel better, faster.

Getting enough sleep

Sleep is one of the most powerful recovery tools available. While you rest, your body produces the hormones and proteins needed to repair muscle tissue, replenish energy stores, and strengthen your immune system. Aim for at least 8 hours of quality sleep per night, especially during the season. Skipping sleep can lead to slower reaction times, increased fatigue, and a higher risk of injury.

Spring sports are supposed to be fun, not frustrating. With proper preparation, you can enter the season feeling stronger, healthier, and more confident. From strength training and sport-specific drills to fueling your body and building smarter recovery habits, every choice you make now can help you stay injury-free later. If you’re dealing with lingering pain from a sports-related injury or want to ensure your body is ready to compete, book an appointment with one of Orlin & Cohen’s orthopedic specialists today. We can help keep you in the game on your terms.