Every season brings new wins and new injuries, but LRCA athletic trainer says many can be avoided with smarter preparation and recovery.

Sports injuries are common for student-athletes, but most can be prevented with the right preparation. Athletic trainer Emma Kate Antonio shared her thoughts on how athletes can stay healthy and recover safely. “The most common injuries we see are knee and shoulder issues,” Antonio said. “Cross country actually has one of the highest injury rates because of the repetitive stress from running.” She emphasized that prevention starts before practice. “Dynamic warm-ups, strength training, and recovery habits are key,” she explained. “Athletes should also eat well, stay hydrated, and rest.” When injuries happen, Antonio focuses on gradual recovery. “We make sure pain and swelling are gone before returning to sport-specific drills,” she said. “The goal is always a safe and full return to play.” Her advice to young athletes: “Warm up, train smart, and listen to your body. Taking care of yourself now will help you perform better and stay healthy in the long run.”