Injury

Prevention

Amy White Hockenbrock MD MS

February 3, 2025

Berkeley High School

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Goals

• General injury prevention and recovery strategies
• Preseason
• During Season
• Postseason
• Injuries typical of specific sports / genders and how to prevent them
• Soccer/Lacrosse/Other: ACL Prevention
• Baseball/Softball: Pitch Counts
• Overhead Athletes: Rotator Cuff Strengthening
• Endurance Athletes: Rowing, Cross Country/Distance Track, Swimming, Mountain Biking, etc.
• Other: Supplements/Caffeine

Background

• High School Soccer and Track Athlete
• Division I College Soccer Athlete
• Semi-Pro Soccer Athlete
• Family Medicine Trained
• Sports Medicine Trained
• High School Head Team Physician
• Inducted into High School Hall of Fame
• US Soccer Volunteer Physician
• Cal Associate Team Physician
• I am lucky enough to have worked with all levels including pro teams, college teams, national teams and youth teams

General Injury Prevention & Recovery Strategy

Preseason

• Defining your goals
• Preparing your body physically for season
• Increasing conditioning (gradually)
• Increasing strength (gradually)
• Preparing skillswise for the season
• Solidifying fundamentals
• Learning new skills that may be needed in season
• Academically strengthening grades so that your foundation is strong for season
• Understanding new plays or other game management ideas
• Preparing mentally for season with opponents and schedule

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Season

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• Play
• Have fun
• Enjoy all your preseason hard work
• Take each game/event as the next goal
• Maintain - Strength/Conditioning
• Small adjustments
• No large adjustments
• Leave it all on the field

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Postseason

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• REST!
• REST!
• REST!
• Recover
• Look back and celebrate wins
• Look back and analyze defeats
• Look ahead to what is next
• When you are ready…..it’s preseason again

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Injuries typical of specific sports / gender and prevention

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• Soccer/Lacrosse/Other: ACL Prevention
• FIFA 11
• PEP
• LaxPrep
• Baseball/Softball: Pitch Counts
• Overhead Athletes: Rotator Cuff Strengthening
• Endurance Sports: Rowing, Cross Country, Swim

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ACL Prevention

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LaxPrep

FIFA 11

PEP

Baseball/Softball: Pitch Counts

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MLB

Softball recommendations by NFHS:

1. Multiple Pitchers
2. Efficient mechanics
3. Sport specific conditioning(leg, hip, core, shoulder blade, and general shoulder strength and flexibility.)
4. Guidelines: <13 no more than seven innings per game with rest or no more than 12 innings per day. > 13 no more than three consecutive days with 2 days rest.
5. Ice shoulders and elbows after pitching.
6. Play multiple sports or take a softball break

Overhead Athletes: Rotator Cuff Strengthening

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Endurance Athletes: Rowing, Cross Country/Distance Track, Swimming, Mountain Biking, etc.

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• Fuel: Quantity and Type
• Training Cadence
• Strength
• Rest
• Respecting your body

Endurance Athletes: Rowing, Cross Country/Distance Track, Swimming, Mountain Biking, etc.

​

• Fuel: Quantity and Type
• Training Cadence
• Strength
• Rest
• Respecting your body

Endurance Athletes: Rowing, Cross Country/Distance Track, Swimming, Mountain Biking, etc.

​

• Fuel: Quantity and Type
• Training Cadence
• Strength
• Rest
• Respecting your body

peakconditionpdx.com

Endurance Athletes: Rowing, Cross Country/Distance Track, Swimming, Mountain Biking, etc.

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• Fuel: Quantity and Type
• Training Cadence
• Strength
• Rest/Recovery
• Respecting your body

Other Items:

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Take Home Points

• Prevention is year round but distinct in each phase
• Sport Specific Prevention - Consistency is key
• Overall Prevention - Takes time and determination
• Input/Output
• Listen to your body
• Be smart
• Have fun

Questions?

Go Jackets!