The fall high school sports season is under way, and fans are beginning to fill the stands to watch their favorite football, soccer and volleyball athletes in action.
While those competitors on the field wear the proper protective equipment to hopefully prevent an in-game injury, fans watching from the bleachers should also think about what they can do to stay off the injured list.
An injury while watching a game may sound ludicrous, but believe it or not, plenty of spectators can suffer a setback after sitting for a few hours on hard bleacher seats.
According to Dr. Eric Dvorak, Emplify Health physical medicine and rehabilitation specialist, sitting for prolonged periods of time can lead to joint pain, especially the spine and hips. That’s why focusing on regular movement and a consistent plan to work on your strength is just as important as focusing on the game.
“Our bodies weren’t made to sit in one place for a long time; we’re meant to move around,” Dvorak said. “Luckily, for anyone who’s spending their evenings in the bleachers, there are things they can do to stay active without missing a moment of the action.”
The easiest way to stay loose is to get up and move every half hour or so, walk around during a break in the action, and stretch a little from your seat. That may include rolling your shoulders and twisting your hips — anything that helps reduce stiffness.
In conjunction with moving on a regular basis and adhering to your fitness program,
Emplify Health physical therapist Alex Smithback, suggests investing in back support you can bring to the game. That could be as simple as purchasing a stadium seat with good lumbar support. Whether you have a seat or not, it’s a good idea to avoid crossing your legs and instead, keep your feet flat on the ground and knees at a right angle.
Speaking of feet, be sure to wear shoes that offer adequate arch support, which means leaving those flip flops at home, as unsupportive footwear can lead to lower back, hip or knee pain over time.
“As parents and supporters of young athletes, we want to be there to cheer them on every step of the way through months-long seasons,” Smithback said. “But to make sure you’re feeling your best come tournament time, it’s important to pay attention to your body and take the necessary steps so you’re at the top of your game, too.”
If you are feeling a little sore after a few nights in the bleachers, reach out to your primary care provider.
