Pro Team Physicians: Here's How Everyday Athletes Can Prevent Injuries

With football season just months away, South Florida’s professional and high-school athletes are focused on getting their bodies ready and staying injury-free. Everyday athletes, too—from young children to weekend warriors—can benefit from the same basic principles.

A proper warm-up, adequate hydration and properly fitted gear can significantly reduce the likelihood of getting sidelined, according to two Baptist Health Orthopedic Care physicians who also care for some of South Florida’s elite professional athletes.

“These core principles apply to athletes in every sport, at every level and at any age,” says Michael Swartzon, M.D., sports medicine physician with Baptist Health Orthopedic Care, program director of the FIU/Baptist Health Primary Care Sports Medicine Fellowship Program and associate professor at Florida International University Herbert Wertheim College of Medicine

Dr. Swartzon also serves as team physician for the Miami Dolphins, the Florida Panthers and Inter Miami CF. His colleague Gautam Yagnik, M.D., an orthopedic sports medicine surgeon with Baptist Health Orthopedic Care and assistant professor and program director of the FIU/Baptist Health Orthopaedic Sorts Medicine Fellowship Program, also serves as head team physician for the Florida Panthers and associate head team physician for the Miami Dolphins.

Proper Warm-Up is Critical

Jumping straight into intense activity without preparing the muscles is a common cause of preventable injuries, according to Dr. Swartzon. A warm-up gradually increases blood flow to the muscles, raises body temperature, improves flexibility and helps reduce the risk of sprains and strains.

“No matter what your sport, a dynamic warm-up is essential before hitting the field or court,” says Dr. Swartzon. “By using active movements that mimic your sport, such as leg swings, arm circles and light jogging, you prepare your muscles, ligaments and tendons for the actual stress of competition.”

Warm-up Tips for Different Ages:

• For young children, a warm-up can be disguised as a fun game, like tag or follow-the-leader, to get their bodies moving.

• Teenagers involved in competitive sports should perform sport-specific drills that activate the primary muscle groups used in their discipline.

• For adults who may be less active during the week, a thorough warm-up of at least 10-15 minutes is crucial to awaken dormant muscles and improve joint mobility.

“We commonly see injuries in adults who go from a sedentary week to high-intensity weekend activity without adequate preparation,” notes Dr. Swartzon. “Static stretching is best reserved for after activity. Before exercise, the focus should be on dynamic movements that elevate heart rate and increase blood flow.”

Staying Hydrated Fuels Performance and Prevents Injury

In South Florida’s heat and humidity, hydration is not just about performance — it’s a safety issue. Dehydration can trigger muscle cramps, dizziness and heat-related illnesses such as heat exhaustion or heatstroke.

“Thirst is actually a late indicator of dehydration—by the time you feel thirsty, your body is already in a fluid deficit,” he says. “Proper hydration ensures that your joints remain lubricated and that nutrients are efficiently transported to working muscles.”

Dr. Yagnik emphasizes the need for a consistent hydration strategy, noting that proper hydration should start well before game time.

“Leading up to their event, athletes should be drinking water throughout the day and continue hydrating during and after,” he advises.

The amount of water needed varies based on age and activity level as well as environmental conditions, which in South Florida typically means hot, humid conditions and heavy sweating.

Dr. Yagnik says that young children often need frequent reminders to drink water, as they may not recognize the early signs of thirst. For teens and adults, a general guideline is to drink 17 to 20 ounces of water two hours before exercise and another 7 to 10 ounces every 10 to 20 minutes during exercise.

A sports drink containing electrolytes can be beneficial for long-duration activities lasting more than an hour, according to Dr. Yagnik.

“When you sweat, you’re losing minerals such as sodium, potassium and magnesium, which are essential for nerve function and muscle contraction,” he says. “Replenishing those minerals with an electrolyte-based beverage can help maintain performance and prevent cramping.”

The Right Gear for the Right Sport

Using appropriate, well-maintained equipment is an essential aspect of injury prevention. Protective gear designed to absorb impact and support vulnerable parts of the body significantly reduces the risk of everything from minor bruises to severe trauma.

For children, proper-fitting equipment is paramount—and it’s up to parents to ensure all protective equipment fits snugly and is appropriate for their child’s size and sport, says Dr. Swartzon.

“Hand-me-down gear that is too large or too small can easily create more risk than it prevents,” advises Dr. Swartzon. “Helmets, pads and footwear must be checked for a secure fit at the start of every season. For instance, a helmet that shifts around on a child’s head won't provide adequate protection during a sudden fall or collision.”

Teen athletes—who often compete at a higher intensity—must be diligent about using sport-specific gear, such as shin guards for soccer, mouthguards for basketball and football and proper footwear for their playing surface. Shoes, in particular, play a key role in preventing lower-body injuries, Dr. Swartzon says.

The same advice applies to weekend warriors. Running shoes, for example, do not provide the lateral support needed for court sports such as tennis, increasing the risk of ankle sprains.

“Worn-out running shoes lose their cushioning and support, which quickly contributes to stress fractures and joint pain,” explains Dr. Swartzon. “Track your mileage or look for signs of wear; don't just replace your shoes when they look dirty or old. This simple step can prevent incredibly common overuse injuries like plantar fasciitis.”

Minor soreness after exercise is common, but pain that persists, swelling, instability, difficulty bearing weight, numbness or symptoms of heat illness should not be ignored, cautions Dr. Swartzon. Athletes should stop activity and seek medical guidance if symptoms are severe or do not improve.

Following these steps can go a long way in preventing injuries, Dr, Swartzon adds.

“A consistent routine, proper activation, hydration and appropriate equipment prevents far more injuries than any single treatment,” he says.

Click here for more information about the services and specialists available at Baptist Health Orthopedic Care.