Health & Wellness

In this blog post, CRYSC Head Athletic Trainer Julie Graves explains how sudden increases in training load—especially during the winter-to-spring transition—can increase injury risk for youth soccer players. With guidance on managing workload, supporting recovery, and navigating growth spurts, this resource helps families keep athletes healthy as activity ramps up.

Below is your CRYSC Load, Growth & Injury Prevention Guide, featuring key strategies to help players build safely, reduce injury risk, and stay strong throughout the season. For any Sports Medicine questions or concerns, please reach out to our Head Athletic Trainer, Julie Graves, at [email protected].

Load, Growth & Injury Prevention

As we move into late February in Colorado, many youth soccer players are transitioning from winter indoor sessions, or reduced activity, into full outdoor practices and games. This period is one of the highest-risk windows for injuries all year.

The reason isn’t bad luck.

It’s load.

Why February Is a High-Risk Month

Most youth soccer injuries do not happen mid-season. They happen when activity levels increase too quickly.

Common February scenarios:

• Moving from 1–2 light sessions per week to 4–5 high-intensity practices
• First outdoor full-field sessions after indoor play
• Tournament weekends immediately after preseason begins
• Growth spurts occurring at the same time as training ramps up

In Colorado, we also add:

• Altitude-related fatigue
• Dry air increasing hydration demands
• Cold weather affecting muscle readiness

When training load spikes faster than the body can adapt, injury risk rises significantly.

What Is “Training Load”?

Training load simply means how much stress the body experiences from soccer.

External Load (What We Can Measure)

• Minutes played
• Number of practices
• Sprints
• Tournament games

Internal Load (How the Body Feels)

• Fatigue
• Muscle soreness
• Sleep quality
• Mood
• Perceived effort

Injuries often occur when the body isn’t prepared for the amount of work being asked of it.

The Danger of Sudden Spikes

Think of your child’s fitness like a base.

If they have been training lightly over winter and suddenly double their weekly activity, their tissues (muscles, tendons, growth plates) may not be ready.

High-risk situations include:

• Playing full minutes after missing a week due to illness
• Jumping into back-to-back tournament games
• Increasing weekly volume by more than 10–20%
• Returning from injury and immediately resuming full intensity

Gradual progression is the key to prevention.

Growth Spurts: The Hidden Risk Multiplier

For athletes ages 11–15, especially, growth spurts increase injury risk.

During rapid growth:

• Bones lengthen faster than muscles adapt
• Coordination temporarily decreases
• Tightness increases
• Tendons experience higher stress

This is why athletes may suddenly:

• Look “awkward”
• Feel unusually tight
• Complain of heel or knee pain
• Experience frequent minor strains

Common growth-related injuries:

• Sever’s disease (heel pain)
• Osgood-Schlatter (knee pain)
• Patellar tendon pain
• Hip flexor strains
• Hamstring strains

If your child seems different physically over a short period, growth may be playing a role, not lack of effort.

Warning Signs of Overload

Parents should watch for:

• Soreness lasting more than 72 hours
• Performance decline
• Increased irritability
• Trouble sleeping
• “Heavy legs”
• Recurrent minor injuries
• Heel, knee, or hip pain during growth years

Pain that lingers is not “normal soccer soreness.” Early communication prevents bigger problems.

Practical February Guidelines for Families

1. Monitor Total Weekly Activity

Include:

• Practices
• Games
• Private training
• Other sports
• PE class
• Total load matters more than just team practices.

2. Prioritize Sleep

Teens need 8–10 hours per night.
Sleep deprivation increases injury risk and slows recovery.

3. Focus on Hydration (Especially in Colorado)

Dry air and altitude increase fluid loss—even in cold weather.

Goal: Clear to pale yellow urine.

4. Support Recovery Nutrition

Within 60 minutes of training:

• Protein source
• Carbohydrates
• Fluids
• Recovery nutrition reduces muscle fatigue and overuse risk.

5. Encourage Honest Communication

Athletes should feel safe saying:

• “My heel hurts.”
• “I’m exhausted.”
• “I feel tight.”
• Early adjustments prevent long layoffs.

Returning After Illness or Injury

If your child misses more than 7 days due to illness or injury, avoid jumping back to full intensity.

Better approach:

• Week 1: ~50% load
• Week 2: ~75% load
• Then full participation

This is especially important after:

• Flu
• Respiratory illness
• Ankle sprains
• Hamstring strains
• Tournament weekends should not be the first exposure back.

The Big Picture

Most youth soccer injuries are preventable.

Prevention comes down to:

• Gradual increases in workload
• Adequate sleep
• Proper hydration and fueling
• Awareness during growth spurts
• Open communication between athletes, parents, and coaches
• February is not about pushing hardest.
• It’s about building smart.

If you have questions about training load, growth-related pain, or safe return-to-play planning, please reach out. Early guidance makes a major difference in keeping athletes healthy all season long.

Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].

In this blog post, CRYSC Head Athletic Trainer Julie Graves shares practical guidance on keeping players healthy throughout winter training. With a focus on common injury risks, proper warm-ups, strength and balance work, and smart recovery habits, this resource helps athletes and families reduce injury risk and prepare confidently for the spring season.

Below is your CRYSC Winter Training Health Guide, featuring tips on injury prevention, managing training load, and staying strong and resilient all winter long. For any Sports Medicine questions or concerns, please reach out to our Head Athletic Trainer, Julie Graves, at [email protected].

Keeping Colorado Rapids Youth Soccer Players Healthy This Season

Winter is a great time for youth soccer players to build skills and strength, but it’s also when injuries quietly sneak in. Cold temperatures, indoor training, and sudden preseason ramp-ups can put extra stress on growing bodies. The good news? Most winter injuries are preventable with a few smart habits.

Common Winter Soccer Injuries We See

During the winter months, these injuries tend to show up most often:

• Ankle sprains (from indoor turf or slippery outdoor fields)
• Knee pain (including Osgood-Schlatter and patellar tendon issues)
• Groin and hip flexor strains
• Muscle pulls from cold, tight muscles
• Overuse injuries from doing “too much, too fast”

Many of these happen not from one big incident, but from poor preparation and recovery.

Warm Muscles = Safer Muscles

Cold muscles are tighter and more injury-prone. A quick jog is not enough in winter.

Before every practice or game:

• Start with 5–10 minutes of light movement (jogging, skipping, jumping jacks)
• Follow with dynamic stretches (leg swings, lunges, high knees)
• Save long, static stretching for after training

Parents tip: If your athlete is practicing outside, make sure they stay warm between drills; layers matter!

Strength & Balance Matter (Even in the Off-Season)

Winter is the perfect time to work on:

• Hip and glute strength (helps protect knees)
• Core stability
• Single-leg balance

Just 10–15 minutes, 2–3 times per week, can dramatically reduce injury risk.

Avoid the “Too Much, Too Fast” Trap

One of the biggest causes of winter injuries is jumping back into full-intensity training after a break.

Watch for warning signs:

• Lingering soreness lasting more than 48 hours
• Limping or favoring one side
• Complaints of knee, heel, or groin pain

Pain is not “just part of the season.” Early rest and evaluation can prevent weeks or months on the sidelines.

Recovery Still Counts in Winter

Even when practices move indoors:

• Sleep (8–10 hours for most youth athletes)
• Hydration (yes, even when it’s cold!)
• Light stretching and foam rolling

Recovery is when the body gets stronger, not during training.

Final Takeaway

Winter training should set players up for a healthy, confident spring season, not injuries. A little extra attention to warm-ups, strength, and recovery now can make a huge difference later.

If you ever have questions about pain, training load, or injury prevention, don’t wait; early guidance keeps kids playing.

Stay warm, stay strong, and have a great season ahead!

Your athlete deserves a fresh, healthy start in 2025, and that begins now. The off-season doesn’t need to be intense; it just needs to be intentional. With the right mix of rest, cross-training, strength work, and healthy habits, athletes will return confident, fit, and ready for a great spring season. If you have any questions or want help building a winter plan for your player, I’m here to support your family every step of the way.

Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].

In this blog post, CRYSC Head Athletic Trainer Julie Graves shares a winter off-season guide focused on staying healthy, building strength, and preventing injuries. Highlighting the importance of rest, cross-training, and a basic strength routine, this resource helps athletes use the winter months to recover, stay fit, and return to spring soccer stronger and safer.

Below is your CRYSC Off-Season Health and Performance Guide with tips for injury prevention, cross-training, and staying in shape all winter long. For any Sports Medicine questions or concerns, please reach out to our Head Athletic Trainer, Julie Graves, at [email protected].

Off-Season Guide: Staying Strong, Healthy, & Game-Ready This Winter

As we shift into the winter months, many players enjoy a well-deserved break from the demands of practices, games, and tournaments. While downtime is important for recovery, the off-season is also a crucial window for building strength, preventing injuries, and maintaining overall fitness. A smart winter routine can set your athlete up for a successful and safer spring season.

1. Prioritize Recovery First

Before adding new workouts, make sure your athlete’s body has had time to rest and reset.

Why rest matters:

• Allows muscles, tendons, and joints to repair from a long season
• Helps prevent overuse injuries like shin splints, hip flexor strains, and knee pain
• Supports mental recovery and prevents burnout

Recommended:

• Take 1–2 weeks of low-impact activity after the final game
• Prioritize sleep (9–11 hours for youth athletes)
• Light mobility sessions or easy walks

2. Cross-Training: The Secret to Staying Fit & Injury-Free

Soccer players benefit from developing a range of movement patterns, not just kicking, sprinting, and cutting. Cross-training builds balanced strength and reduces the risk of repeat injuries.

Great winter cross-training options:

• Swim Training – Improves aerobic fitness without joint stress
• Biking or Indoor Cycling – Builds leg endurance and is great for athletes returning from injury
• Strength Training – Increases power, stability, and reduces injury risk
• Basketball / Volleyball / Gym Sports – Helps agility, reaction time, and coordination
• Skiing / Snowboarding (if experienced) – Enhances lower-body strength and balance

Frequency: 2–3x per week, mixing cardio and strength work

3. Build a Winter Strength Foundation

The off-season is the best time to build strength because athletes aren’t overloaded with practices and games.

Key areas to focus on:

• Core stability → improves balance and reduces low back/hip injuries
• Glute strength → protects knees during cutting, decelerating, and jumping
• Hamstrings & hip flexors → essential for sprinting power
• Ankle & foot strengthening → prevents sprains and overuse issues

Sample 20-Minute Winter Strength Circuit (2–3x/week):

• Glute bridges – 2×15
• Side planks – 2×30 sec each side
• Bodyweight squats – 2×15
• Single-leg Romanian deadlifts – 2×10 each
• Calf raises – 2×20
• Dead bugs – 2×10 each side

This routine builds the foundational strength needed for a healthy return in March.

4. Keep Mobility & Flexibility in the Mix

Cold weather = tighter muscles. Consistent mobility work reduces strains during the early spring ramp-up.

Focus on:

• Hip flexors
• Quads
• Hamstrings
• Calves
• Ankles

Tip: Dynamic mobility before activity, static stretching at the end of the day.

5. Maintain Aerobic Fitness Without the Grind

Your athlete doesn’t need to run long distances all winter, but maintaining a cardio base helps them avoid fatigue-related injuries in the spring.

Easy winter conditioning ideas:

• 20–30 minute brisk walk
• Light jog on weekends
• Rowing machine, if available
• Interval training 1–2x/week (i.e., 30 seconds run, 30 seconds walk x 10)

6. Nutrition Matters Even When the Season Pauses

Healthy winter habits keep immune systems strong and energy levels consistent.

Winter nutrition priorities:

• Lean proteins for muscle repair
• Omega-3 rich foods (salmon, walnuts, chia seeds) for anti-inflammatory support
• Fruits & vegetables for vitamins and immunity
• Hydration: even though athletes don’t “feel” as thirsty in the cold

Tip: A good guideline is half your body weight in ounces of water daily.

7. Mental Reset & Goal Setting

This is the perfect time to reflect and look ahead.

Encourage athletes to ask:

• What went well this season?
• What do I want to improve by spring?
• What habits can I build now to get there?
• A clear plan builds motivation and confidence.

8. When to Reach Out for Injury Support

If your athlete finished the season with aches, strains, or lingering pain, winter is the ideal time to address it—before tryouts, ID sessions, and spring practices start.

Players and families can reach out directly to me for:

• Injury evaluations
• Return-to-play guidance
• Customized rehab programs
• Referrals to UCHealth/CU Orthopedics if needed

Your athlete deserves a fresh, healthy start in 2025, and that begins now. The off-season doesn’t need to be intense; it just needs to be intentional. With the right mix of rest, cross-training, strength work, and healthy habits, athletes will return confident, fit, and ready for a great spring season. If you have any questions or want help building a winter plan for your player, I’m here to support your family every step of the way.

Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].

In this blog post, CRYSC Head Athletic Trainer Julie Graves shares tips for staying healthy and performing your best as cold weather sets in. Covering everything from hydration and warm-ups to stretching, preventing overuse injuries, and recovery, this guide will help you navigate every step of staying strong and injury-free.

UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves at [email protected], for assistance. Below are the mid-season health and performance tips.

Mid-Season Health & Performance Tips

As temperatures drop and the season hits its stride, it’s important for players to stay warm, healthy, and strong. Below are a few key reminders to keep your athlete performing their best during cold-weather play.

Hydration Still Matters in the Cold

Just because it’s cold doesn’t mean hydration stops being important. Players often drink less water in cooler weather, but their bodies still lose fluids through sweat and breathing. Encourage your athlete to sip water throughout the day — not just at practice — and aim for clear or light-yellow urine as a hydration goal. Adding a warm electrolyte drink or decaf tea can make staying hydrated easier when it’s chilly out.

Importance of a Proper Warm-Up in Cold Weather

Cold muscles are tight muscles — and tight muscles are more prone to injury. A dynamic warm-up (like leg swings, high knees, lunges, and arm circles) increases heart rate, circulation, and muscle temperature before activity. Players should aim for at least 10–12 minutes of movement-based warm-up before touching the ball. Coaches and parents can help by ensuring athletes arrive early and stay bundled until warm-up begins.

Static vs. Dynamic Stretching Refresher

• Dynamic stretching = moving through a range of motion to get muscles warm (best before activity).
  • Examples: walking lunges, butt kicks, skips, and side shuffles.
• Static stretching = holding a stretch for 20–30 seconds to lengthen the muscle (best after activity).
  • Examples: hamstring stretch, quad pull, calf stretch.
    • Think of it this way: dynamic warms you up, static cools you down.

Managing Overuse Injuries Mid-Season

As training and games stack up, overuse injuries become more common — especially shin splints, hamstring strains, and hip flexor pain. These often result from fatigue, muscle imbalances, or poor recovery habits.

• Rotate footwear if possible (especially for players training on turf and grass).
• Prioritize rest days.
• Foam roll sore areas daily.
• Report any consistent pain that lasts more than a few days — don’t push through it. Early attention can prevent weeks of downtime later.

Rehab & Recovery Tips During Heavy Game Weeks

• Active recovery: light jogging, biking, or stretching on off days.
• Sleep: 8–10 hours per night for full muscle recovery and focus.
• Nutrition: protein within 30–60 minutes after games, and balanced meals throughout the week.
• Recovery tools: foam rolling, ice baths, Epsom salt soaks, or simple rest days are all great options.
  • Remind players that recovery isn’t being lazy — it’s part of training smart.

Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].

In this blog post, CRYSC Head Athletic Trainer Julie Graves helps you understand growth plate injuries and overuse in young athletes. From recognizing signs of injury and prevention, the blog below will assist you through every part of the healing process. By emphasizing pain-free progressions and a gradual return to play, this is your roadmap to a resilient and sustainable recovery.

UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves at [email protected], for assistance. Below is the at-home rehab program for wrist and hand injuries for 13U-19U players.

Understanding Growth Plate Injuries & Overuse in Young Athletes

As we reach the middle of the season, many of our players are putting in extra effort at practices and games — and that’s something to celebrate! But growing bodies come with unique risks, especially when it comes to growth plate injuries and overuse issues.

What Are Growth Plates?

Growth plates are areas of developing cartilage at the ends of children’s bones. They are softer and more vulnerable than adult bone, making them more likely to be injured. Most growth plates close by late adolescence, but until then, they are a common site of sports-related injuries.

Signs of Growth Plate Injuries

Parents should watch for: persistent pain near joints (especially knees, ankles, wrists), swelling or tenderness, difficulty bearing weight, limping or favoring one side, and pain that worsens with activity but improves with rest. If these symptoms appear, it’s important to see a medical professional rather than encouraging kids to “push through.”

The Problem of Overuse

Unlike a sudden sprain or break, overuse injuries happen gradually. Playing soccer year-round, overlapping school and club teams, or skipping rest days can put too much stress on growing bones and joints. Common overuse conditions include Sever’s Disease (heel pain in growing athletes), Osgood-Schlatter Disease (knee pain from repetitive jumping/running), and stress fractures.

Prevention Tips for Parents

You can help reduce risks by encouraging variety (multiple sports instead of just soccer), scheduling rest days (at least one per week and longer breaks between seasons), supporting proper warm-up and cool-down routines, focusing on well-fitted soccer cleats, and teaching kids to speak up about pain early.

The Bottom Line

Youth sports should be about fun, growth, and long-term health. By keeping an eye on growth plate health and preventing overuse, we can help our young athletes stay strong and safe — both this season and for many more to come.

Thank you for supporting your player’s journey both on and off the field!

Stay healthy!

Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].

Are you recovering from a Wrist or Hand injury? In this blog post, CRYSC Head Athletic Trainer Julie Graves has put together a step-by-step guide for an effective and healthy rehabilitation process. From reducing pain and swelling to protecting the injury, restoring mobility, and maintaining and building strength, the guide below will assist you through every part of the healing process. By emphasizing pain-free progressions and a gradual return to play, this is your roadmap to a resilient and sustainable recovery.

UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves at [email protected], for assistance. Below is the at-home rehab program for wrist and hand injuries for 13U-19U players.

General Principles

• Protect the wrist/hand with a brace or taping as needed (per doctor/ATC guidance).
• Avoid direct ball contact, falls, or weight-bearing on the hand until cleared.
• Focus on maintaining fitness, lower-body strength, core stability, and safe upper-body alternatives.
• Progress should be pain-free, with step-downs if symptoms increase.

Phase 1: Acute (0-1 week post-injury

Goals: Reduce pain/swelling, protect the injury, maintain conditioning.

• Rest & Protection: Brace/splint per medical advice.
• Pain/Swelling: Ice 15–20 min, 2–3x/day.
• Mobility (non-involved joints): Gentle finger, elbow, and shoulder ROM.
• Conditioning:
  • Stationary bike, treadmill, walking, or light jogging (if safe).
  • Core circuits (planks on elbows, dead bugs, side planks).
• Avoid: Ball work, push-ups, or lifting weights with the injured hand.

Phase 2: Subacute (1–3 weeks)

Goals: Gradually restore wrist/hand mobility, maintain strength & fitness.

• Range of Motion:
  • Wrist circles (pain-free).
  • Gentle flexion/extension, pronation/supination.
  • Finger opposition & grip with therapy putty or stress ball (low resistance).
• Strengthening (non-hand dependent):
  • Lower body: squats, lunges, step-ups, resisted bands.
  • Core: Russian twists (no weight), bridges, bird dogs.
  • Upper body: resistance band rows (anchored, held in safe hand), shoulder raises, scapular stabilization.
• Conditioning:
  • Interval running, bike sprints, agility ladder (no ball).
• Avoid: Heavy gripping, catching balls, push-ups.

Phase 3: Strengthening & Soccer Integration (3–6 weeks)

Goals: Build functional strength, introduce safe soccer skills, and maintain confidence.

• Wrist/Hand Strength:
  • Light dumbbell wrist curls/extensions (if cleared).
  • Putty exercises (progressive resistance).
  • Rice bucket drills (digging, grabbing, rotating).
• Soccer Training:
  • Dribbling, passing, shooting (no upper-body contact).
  • Non-contact scrimmage with brace protection.
• Conditioning:
  • Sprint intervals, agility cone drills, change-of-direction work.
• Strength Training:
  • Leg press, RDLs, calf raises, core circuits.
  • Introduce light upper-body machines that don’t load the hand excessively.

Return to Play (Typically 4–8 weeks, depending on injury & clearance)

Criteria to Return:

• Pain-free wrist/hand mobility.
• Functional grip strength comparable to the uninjured hand.
• Cleared by a physician or ATC.
• Tolerance of sport-specific drills at full intensity.

Soccer Progression:

• Light technical drills with brace.
• Controlled contact in practice.
• Full practice with brace/taping.
• Gameplay.

Sample Weekly Training Plan (Subacute–Late Stage)

3–4 days/week (can be adjusted by ATC/coach):

• Warm-up: dynamic stretches, mobility (10 min)
• Conditioning: intervals, agility ladder, cone drills (20–30 min)
• Strength: lower body + core (20–25 min)
• Wrist/hand rehab: ROM + light grip (10 min)
• Cool down: stretch + ice as needed

Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].