Three Ways To Get Ahead of the Fall Sports Season
With the summer winding down, it’s time for the athletes in our community to start gearing up for the fall sports season. From football to cross-country to volleyball, the fall flurry of practices, matches, and seasonal training will be here before you know it.
Whether you’re the parent of one of our high school student-athletes or a seasoned competitor yourself, starting your fall sports preparation early can have a big impact. Early prep helps reduce injury risk and improves your overall performance, especially when you work with the team at Sievers Sports Medicine.
We want to stress that prepping for fall sports isn’t just about jumping into a pre-training program. Rather, you want to be strategic with your body’s recovery and support systems. That’s where we come in. Below, we share some of the ways we can help athletes make the most of late summer so they’re ready to jump in come fall.
Performance, Prevention, and Smart Preparation: Tips and Suggestions
1. Get That Pre-Participation Exam Now
New Mexico requires all student-athletes to undergo a pre-participation exam (PPE) each year to participate in sports. However, this assessment isn’t just another item to check off your to-do list. It has several important benefits, including:
- Identifying undiagnosed medical conditions
- Identifying joint or muscle imbalances that raise the risk of injury
- Tailored advice on conditioning and recovery
We perform comprehensive PPEs at Sievers Sports Medicine, assessing everything from heart health to mobility to past injuries. The earlier you book your exam, the more time you have to address any issues without delaying play. Also, appointment slots fill up quickly as we get closer to the school year!
2. Boost Recovery and Resilience With Regenerative Therapies
We also want to highlight the benefits of the various regenerative therapies we offer at our clinic, especially if you’re dealing with pain or injury. These techniques can help you resolve any concerns before you start training in earnest in the fall.
- Platelet-Rich Plasma (PRP) Therapy: PRP therapy involves injecting a concentrated portion of your own blood’s platelets into injured areas. These platelets contain growth factors that help tissue repair itself more efficiently. We recommend PRP therapy for athletes with soft tissue injuries, such as tendinitis.
- Stem Cell Therapy: This technique uses stem cells from your body to stimulate healing in damaged areas, helping to reduce inflammation and rebuild damaged tissues. It’s especially beneficial for issues affecting your joints, cartilage, and ligaments.
- Percutaneous Needle Tenotomy (PNT): PNT uses a fine needle to break down scar tissue in tendons. We create a micro-injury in the tissue that stimulates the body’s healing processes, helping improve mobility and decrease long-term pain. PNT is particularly helpful for chronic tendon injuries like tennis elbow or Achilles tendonitis.
- StemWave Therapy: A non-invasive treatment that uses electro-hydraulic shock waves to promote blood flow and tissue repair, making it effective for muscle soreness, joint pain, and soft tissue injuries. Another benefit? Sessions are quick with no recovery downtime!
- Hyaluronic Acid Injections: These injections help lubricate joints, particularly in the knees, providing cushioning and pain relief. We recommend them for athletes with early-stage knee osteoarthritis.
3. Adopt Everyday Habits That Improve Performance
While our advanced treatments can play an important role in getting you ready for fall sports, your daily habits are just as important. If you’ve been having a little too much fun this summer, now is a great time to start adapting some healthy habits to ensure you perform at your peak in the fall:
- Aim for 8–9 hours of quality sleep a night. Consistent and uninterrupted sleep is the fastest way to recover.
- Dehydration affects muscle function and increases cramp risk. Make water intake a priority, especially before and after training. This is particularly essential in our late summer heat!
- Always kick off training with dynamic warmups to prepare the body and reduce soft-tissue injuries. Think leg swings, walking lunges, or light jogging.
- Don’t skip cross-training, especially if you have free time this summer. Mixing up your workout routines helps you avoid overuse injuries. Strength training, cycling, and swimming are all good options.
Staff Spotlight: Marisol Wheeler
Originally from Guatemala, Marisol brings a rich cultural background and global perspective to the team. She is fluent in Spanish and has lived in Okinawa, Japan, as well as the United Kingdom. She holds a Bachelor’s degree in Tourism and an Associate of Applied Science in Radiologic Technology, and is currently pursuing certification in Computed Tomography. A proud mother of three energetic boys, she enjoys traveling, hiking, running, cooking, and baking in her free time.
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Recipe of the Month: Blueberry Muffin Bread
Ingredients:
- 2 cups (250g) all-purpose flour (spooned & leveled)
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 1/2 cup (8 Tbsp; 113g) unsalted butter, softened to room temperature
- 2/3 cup (135g) granulated sugar
- 1/4 cup (50g) packed light or dark brown sugar
- 2 large eggs, at room temperature
- 1/2 cup (120g) sour cream, at room temperature
- 1 and 1/2 teaspoons pure vanilla extract
- 1/3 cup (80ml) milk, at room temperature
- 1 and 1/2 cups (210g) fresh blueberries
- Optional: 2 Tablespoons blueberry jam and/or crumb topping
Instructions:
- Adjust the oven rack to the lower third position and preheat the oven to 350°F (177°C). Grease a 9×5-inch loaf pan or coat with nonstick spray. Set aside.
- Whisk the flour, baking soda, baking powder, and salt together in a large bowl.
- Using a handheld or stand mixer fitted with a paddle or whisk attachment, beat the butter, granulated sugar, and brown sugar together on high speed until smooth and creamy, about 2 minutes. On medium speed, add the eggs one at a time, beating well after each addition. Beat in the sour cream and vanilla extract on medium speed until combined. With the mixer running on low speed, add the dry ingredients and milk into the wet ingredients and beat until no flour pockets remain. Fold in the blueberries.
- Spoon the batter into the prepared baking pan. Bake for 60-65 minutes, loosely covering the bread with aluminum foil at the 30 minute mark to help prevent the top and sides from getting too brown. A toothpick inserted in the center of the loaf will come out clean when the bread is done. Remove from the oven and allow the bread to cool completely in the pan set on a wire rack.
- Cover and store bread at room temperature for 2 days or in the refrigerator for up to 1 week.
Be Proactive, Not Reactive: Schedule Your Appointment Today!
No matter what sport they play, athletes who prepare in the off-season early tend to perform better and are less likely to suffer an injury. With the fall season just around the corner, now’s the time to act! Contact Sievers Sports Medicine to get started.
Patient Success
“I have been going to his office for many years. Dr. Sievers is without a doubt one of the best doctors I have ever seen. He does not rush you through and listens to you and actually wants your voice heard. I am constantly amazed at the knowledge this man possesses! Excellent staff and great physician!” – K.T.
Meet Our Team
Dr. Joel Sievers
(MD) Medical Provider
Melisa Valmoria
Physicians Assistant
Maira Luna
Medical Assistant
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