Chicago Bears Team Doctor Shares Tips To Prevent Sports Injuries

LAKE FOREST, IL — With summer youth sports camps on the horizon, the team doctor for the Chicago Bears is offering tips on how to prevent injuries.

Dr. Patrick Birmingham is clinical faculty at the University of Chicago and a specialist in sports medicine and the treatment of hip, shoulder, knee and elbow injuries.

Before becoming team physician for the Bears, Birmingham worked as the team doctor for the NFL's New York Giants and the Milwaukee Mustangs arena football team.

Birmingham, who is also an orthopaedic surgeon at NorthShore Orthopaedic & Spine Institute, says athletes are at the highest risk of suffering injuries during the first month of the season as they warm up for competitive play.

The doctor advised making sure student athletes are fully recovered before they start playing again, since a premature return risks a season-ending injury.

And if prevention and early, nonoperative treatments are not effective, the surgeon suggested minimally invasive arthroscopic procedures to deal with injuries such as tears to the anterior cruciate ligament, shoulder impingement or cartilage damage.

To avoid getting sidelined, the surgeon provided eight suggestions for student athletes and others ramping up their exercise this summer.

1. Strength Training

"If athletes keep their muscles strong, they will give joints the support they need and keep ligaments aligned and in their proper place," Birmingham said. "It’s especially important to build the muscle groups that players will be using in their dominant sport, so athletes keep the proper form as they run, kick, or throw."

2. Warm Ups

Birmingham suggested starting practice with slower movements to help athletes feel out areas of potential weakness and soreness before more strenuous training starts.

"By taking the time to warm muscles through some stretching, strengthening and cardio moves, it’s less likely the muscle will sprain or tear," he said.

3. Limit Repetition

Injuries caused by overuse can be particularly damaging, according to the surgeon, who noted studies showing pitchers in baseball are most at risk of such repetitive stress injuries, with more than 55 percent needing elbow repair. Birmingham emphasized that pitchers should follow pitch count guidelines and pace their practice to increase the likelihood of avoiding injury during the season.

4. Take Pain Seriously

Birmingham said athletes who take an attitude of "no pain, no gain" risk causing musculoskeletal damage, since aute injuries can lead to chronic injuries. He recommended seeking medical attention if a pain does not go away within three days.

"A sports medicine team can consider the athlete's playing history and develop a comprehensive strength and conditioning plan — including physical therapy — to prevent further injury," the doctor suggested.

5. Encourage Rest

Taking days off at a time helps restore both the body and mind, Birmingham said. In addition to preventing injuries, it can also improve performance.

6. Fuel Smart

Birmingham emphasized the need to eat well and drink water before and during practice, with lean proteins and vegetables the best nutritional sources.

7. Properly Fitted Gear

Whether it is the right shoe or a properly fitting helmet, a good fit can be vital in preventing sports injuries, according to Birmingham, who recommended making sure gear is replaced if needed once the season is underway.

8. Sleep Well

Research shows athletics need just over eight hours of sleep a night, but about 70 of them get less than seven hours of of sleep, according to Birmingham. Only 3 percent of athletes sleep enough to train or compete at an optimum level, he said.