Sometimes ‘No Pain’ is a Gain: Tips on how to Avoid Athletic Injuries


Nathan Oh

In preparation for football practice, Brittany bandages Russell Sung’s ankle to avoid injuries.

Maryam Shama and Nathan Oh

As athletes practice and compete in games, many encounter unfortunate injuries that may disqualify them from playing. However, many students work with campus athletic trainer, Brittany Frymire, to get back on the field.

“The most common way to prevent injuries is to participate in a strength and conditioning plan and have a proper nutrition plan by following the plate rule for types of food, calcium and Vitamin D,” Frymire said.

The plate rule Frymire mentioned consists of 30 percent vegetables, 30 percent grains, 20 percent fruits and 20 percent protein.

By following these tips, the athlete will adapt to exercising regularly, which strengthens muscles and allows for less damage to occur. Keeping a balanced diet allows athletes to have enough energy and not become weak during a game. Frymire adds that relaxation and warming up plays a big role in an athlete’s performance.

“Be all-around healthy,” Frymire said. “Decrease stress level, get the proper amount of sleep, have relaxation time and leisure time, practice proper technique, have a proper warm-up and cool-down routine as well as to not specialize in one sport in high school.”

Athletes must stay focused throughout practice by taking breaks and staying hydrated. By letting their weariness affect their play, they are more at risk for an injury.

“Most injuries are avoidable if proper technique, training and equipment are used. However, when we fatigue we stop using proper technique, and our strength diminishes. Therefore, you are more at risk of injury,” Frymire said. “Also, some injuries just happen. You can’t control the contact that you may receive as well as you might get hit just right.”