Avoid Backyard Football Injuries this Thanksgiving

It’s that time of year again: the weather has cooled down, family and old friends are back in town, and teams have been picked for the annual family Thanksgiving Turkey Bowl. But every year, you might realize it’s getting harder to get out of bed the next day (and it’s not gorged yourself on grandma’s mashed potatoes).

Don’t fret. We want to help keep you on the backyard football field this Turkey Bowl season, feeling healthy and ready to go no matter what position you’re playing.

Thanksgiving Backyard Football Injuries

Did you know the median age for Turkey Bowl injuries is 33? Over the years, thousands of adults have found themselves inside the hospital waiting room instead of at the kitchen table because of backyard football games gone wrong.

The most common Turkey Bowl injuries include broken fingers, shoulders injuries, ankles injuries, and knees injuries. These injuries are frequently caused by a lack of stretching before and overdoing it during the game – pushing our bodies past what we were capable of just to hold that Turkey Bowl trophy over our heads and win a year’s worth of bragging rights.

But this Thanksgiving, avoid the creaks and cracks with some helpful tips for your backyard football game.

Shoulder Pain

Maybe you’re reliving your high school football glory days or just tossing the ball around with your family; all it takes is a couple of throws to cause pain and potentially serious injuries. There’s the possibility of dislocation, shoulder tendonitis, or, in extreme cases, rotator cuff injuries.

Just a few stretches before you practice throwing can make all the difference between serious injury and just a little morning pain.

Doorway Stretch

1. Stand with your feet about hip-width apart, ensuring good posture with your shoulders back and down in the doorway.
2. Extend one arm straight out to the side and place your hand against the doorframe at a 45-degree angle, with your palm and fingers touching the frame.
3. Slightly flex your back by leaning forward. You should feel a gentle stretch in your chest and the front of your shoulder.
4. Hold the stretch. Maintain this position for 20 to 30 seconds. Focus on feeling the tension in the targeted areas.
5. Throughout the stretch, remember to breathe deeply and evenly. Inhale and exhale slowly.
6. Repeat the process with the other arm after completing the stretch on one side.

Shoulder Circles

1. Stand with your feet hip-width apart. Ensure good posture with relaxed shoulders and arms hanging naturally at your sides.
2. Inhale deeply and lift your shoulders up towards your ears as if you’re shrugging.
3. Exhale as you roll your shoulders forward in a circular motion, bringing them down and back to the starting position.
4. Perform this forward shoulder circle motion 5-10 times.
5. Inhale deeply and lift your shoulders up towards your ears.
6. Exhale as you roll your shoulders backward in a circular motion, bringing them down and forward to the starting position.
7. Perform this backward shoulder circle motion 5-10 times.

Knee Pain

If you’re playing wide receiver, running back, or defense, one simple lateral cut from left to right can be devastating if you haven’t been stretching or active. 

Pushing your legs and knees too far during a game of backyard football isn’t uncommon, but there is severe long-term danger that could result in getting a stocking full of physical therapy for Christmas or surgery if not appropriately treated ahead of time.

Quadriceps Stretch

1. Shift your weight to one leg while keeping the other leg relaxed.
2. Bend the knee of the leg you’re not putting your weight on. Lift your heel toward your buttocks.
3. Use your hand on the same side as the lifted leg to reach back and grasp your ankle or the top of your foot.
4. Carefully pull your foot towards your buttocks while keeping your knees close together. This action will stretch the front of your thigh and your quadriceps muscle.
5. Ensure you maintain your balance and keep your supporting knee slightly bent to avoid locking it.
6. Hold this position for 20-30 seconds, feeling a gentle stretch in the front of your thigh.
7. Release your foot and return to a standing position. Then, switch to the other leg and repeat the stretch.
8. For a thorough stretch, you can perform the quadriceps stretch 2-3 times on each leg.

Hamstring Stretch

1. Find a flat and comfortable surface, such as a yoga mat or a carpet, where you can comfortably perform the stretch.
2. Lay down on your back with your legs extended and your arms resting by your sides.
3. Bend one knee and bring it towards your chest. Keep the other leg extended on the ground.
4. The extended leg on the ground should remain straight with your toes pointing upward.
5. Interlock your fingers behind the thigh of the bent leg, just below the knee.
6. Using your hands, gently pull the bent leg towards your chest. Keep your shoulders and head flat on the ground.
7. As you pull your leg, you should feel a gentle stretch in the back of your upper leg, specifically in the hamstring of the bent leg.
8. Hold this position for 20-30 seconds. Continue to breathe deeply and evenly throughout the stretch.
9. Release the bent leg and return it to the extended position on the ground. Then, repeat the stretch with the other leg.

Back Pain

All it takes is one bad tackle or missed fall for you to hurt your back. 

The last thing you want Black Friday morning is to be laid up in bed, unable to move, which is why doing some lower and middle back stretches in the days leading up to, and the day of, your Turkey Bowl helps immensely. Like other injuries, if you start to feel back pain during the game, take a break and don’t push yourself too hard.

Lower Back Bridge

1. Lie down on your back with your knees bent and your feet flat on the floor. Place your arms by your sides with your palms facing down.
2. Your feet should be hip-width apart and close to your buttocks.
3. Press through your feet and lift your hips off the ground. Your body should form a straight line from your shoulders to your knees at the top of the bridge.
4. As you lift your hips, focus on squeezing your glutes (buttocks) to engage the muscles in your lower back and buttocks.
5. Maintain this raised position for 10-20 seconds or longer if you can comfortably.
6. Gently lower your hips back to the ground while maintaining control.
7. Perform 2-3 sets of 10-15 repetitions, with a brief rest in between if necessary.

Overhead Arm Reach

1. Stand with your feet shoulder-width apart. Ensure good posture with your shoulders back and your core engaged.
2. Let your arms hang naturally at your sides.
3. Take a deep breath through your nose.
4. As you exhale through your mouth, slowly raise both arms overhead. Reach toward the ceiling as far as you can comfortably go.
5. While reaching up, lift your heels slightly off the ground to get the full extension of your body.
6. You should feel a gentle stretch along your sides, ribcage, arms, and shoulders as you reach upward.
7. Maintain the stretched position for 10-15 seconds. Focus on feeling the stretch and lengthening your entire body.
8. Perform this exercise 2-3 times, gradually increasing the duration of the stretch to 20-30 seconds as your flexibility improves.

Are You Feeling the Pain After the Big Game? Call CORE Orthopedics today.

Whether you’re suffering from a sports-related injury or constant pain, CORE Orthopedics has plenty of pain management and surgical options to help you get back to living the life you deserve.

Discover your options for a pain-free life by calling CORE Orthopedics today.