Health & Wellness

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].

As the upcoming soccer season approaches, it’s time to shift gears from summer break to game mode. Whether you’re preparing for tryouts, tournaments, or training camp, laying a strong foundation now can help you perform at your best—and stay injury-free—all season long. Here’s what every youth soccer player should focus on in the coming weeks:

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 shoulder labral tears.

Injury Prevention: Play Smart, Play Safe

Injuries can sideline your progress, but many can be prevented with good habits and preparation. Here are key tips:

1. Dynamic Warm-Up: Start every practice or workout with a warm-up that includes jogging, high knees, butt kicks, lunges, and leg swings. Static stretching is best after training.
2. Don’t Skip Strength Training: Core stability and lower-body strength help protect against common soccer injuries like ankle sprains and knee strains.
3. Balance and Agility Work: Incorporate single-leg stands, ladder drills, and cone drills to improve coordination and reduce injury risk.
4. Rest & Recovery: Listen to your body. Soreness is okay—pain is not. Get 8–10 hours of sleep per night and take at least one full rest day per week.

Exercises to Build Your Soccer Foundation

The best players build strength, speed, and endurance off the field. Add these to your weekly routine:

Speed & Agility (2–3x/week)

• Sprint intervals (20–30m)
• Cone zig-zags
• Ladder footwork drills

Strength & Stability (2–3x/week)

• Bodyweight squats, lunges, and planks
• Resistance band lateral walks
• Single-leg glute bridges

Mobility & Recovery (daily)

• Foam rolling
• Hip and hamstring stretches
• Yoga or guided stretching for flexibility

Nutrition: Fuel to Perform

What you eat now can impact your energy, focus, and endurance later.

• Pre-Workout Meals: Eat 1–2 hours before playing—something with carbs and protein, like a turkey sandwich or banana with peanut butter.
• Post-Workout Recovery: Within 30 minutes, grab a snack with carbs and protein to refuel—chocolate milk, Greek yogurt, or a smoothie with fruit and protein.
• Daily Choices: Focus on whole foods—lean protein, whole grains, fruits, vegetables, and healthy fats. Avoid sugary snacks and energy drinks.

Hydration: Don’t Wait Until You’re Thirsty

Hydration is key to peak performance—especially in summer heat.

• Start Early: Begin hydrating the day before training or games.
• During Activity: Sip water every 15–20 minutes. For longer practices or hot days, add an electrolyte drink.
• Post-Game Rehydration: Drink water and eat water-rich foods like oranges, cucumbers, or watermelon to rehydrate naturally.

Final Tip: Set Goals & Stay Consistent

Set 1–2 personal goals for the season (e.g., “improve left-foot passing” or “build endurance”). Track your progress, stay consistent, and remember: preparation is the key to confidence.

Here’s to a safe, strong, and successful season—see you on the field!

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 Shoulder Labral tear 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 decreasing pain, inflammation, improving flexibility/mobility, and strengthening, 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 shoulder labral tears.

Phase 1: Goals Weeks 0-2

1. Decrease pain (ice 3x/day for 20’)
2. Decrease inflammation (2-200mg NSAID every 4 hours for 7-10days, 3200mg MAX/day)
3. Improve flexibility/mobility
4. Improve the strength of the rotator cuff

Stretches

Wall Stretches

1. Stand facing a wall, ~6” away. Lean forward with your hands above your head and rest your arms against the wall. Gently lean your body forward, crawl your hands up the wall, and hold for 20”. Repeat 3x

Lateral Raises

1. Stand with your arms at your side. Extend your arms up and away from your body to shoulder height, hold for 5”, then release. Repeat 3×10

Lying Down Shoulder Flex

1. Lie on your side – hurt shoulder toward the ceiling – with your hips and knees slightly bent. Extend your arm straight and parallel with your body, and raise it toward the ceiling. Raise your arm toward the ceiling and hold at a 45-degree angle for 5”, then release. 3×10

Cross-Body Stretch

1. Lie on your side – hurt shoulder on the ground – with your hips and knees slightly bent. Extend your lower arm out perpendicular to your body. With your other hand, reach across your body and grab your opposite elbow. Pull upward until you feel a slight stretch, hold for 30 seconds, then release. Repeat 2x

Exercises

1. Shoulder Shrugs: 3×10 Make sure to completely relax at the bottom of the shrug
2. Scapular retractions: 3×10 Squeeze your shoulder blades together and fully relax in between each rep
3. Pendulum exercises: Bend over about 45 degrees at the hips and do counter clock wise swings with your hurt arm. Repeat clock wise, and forward and backwards. Completely relax your arm when performing this. Your body moving back and forth should be making your arm move. Repeat 3×15” each direction
4. Wall Climbs: Stand facing a wall and put your hand on the wall. Slowly walk your hand up the wall as far as you can go without pain, and back down. Repeat 3×10.- Progression: Keep going further and further up the wall as tolerated.
5. Take a rope/jump rope and hang it over a door. Grab onto each side of the rope with both hands, one on each side of the door. Using your good arm, slowly pull the rope towards the ground. This will bring your hurt arm passively through the range of motion. Don’t use the strength of your bad arm. Let the rope do the work. Go as far as tolerated.- Progression: Go further as tolerated
6. Isometric Internal and External Rotation (submaximal effort): Stand with your hands by your side and hurt arm elbow to 90 degrees. Keep your arm in that position and push outwards against a wall or post for 30”. Repeat pushing inwards for 30”. Repeat each exercise 3×30”

Note: These stretches and exercises are meant to relieve pain, not cause it. You should feel a mild to moderate stretch only with exercises, and minimal pain with exercises. If at any time the exercises/stretches cause or increase pain, decrease your level of effort or number of repetitions until pain is gone. Then increase repetitions.

Criteria to advance to phase 2:

1. Minimal to no pain or inflammation with daily activities
2. Range of motion returning to normal

Phase 2: Goals Weeks 2-4

• Progress with strengthening exercises
• Range of motion is within normal limits
• Use ice to decrease pain when needed

1. Continue the above rehab from weeks 0-2
2. External Rotation Diagonal Up: Anchor a resistance band at knee level to a sturdy pole. Stand to the side with your hurt shoulder opposite the side where the band is anchored. Reach across the front of your body and pull the band up and above your shoulder, for 5”, then release. Repeat 3×10
3. External Rotation/Internal Rotation with band *Limit external rotation to 45 degrees. Repeat 3×10 each exercise.
4. Flexion/Extension with band. Extension is performed by extending your arm backward with a straight arm. Repeat 3×10 each exercise.
5. Prone Row to External Rotation: Lie face down on a bed or couch where you can hang your arm down loosely. Squeeze your shoulder blades together and bring your arm up to your side. Hold for 5” and release. Squeeze your shoulder blades again, bend your elbow to 90 degrees towards the ceiling, but externally rotate your shoulder so that your palm is facing the ground. Hold for 5”, then release. Repeat 3×10 each exercise.-Progression: Use 1lb dumbbells up to 5 lbs with each exercise

Criteria to progress phase 3:

1. Full, pain-free range of motion
2. Full strength with no sign of extreme fatigue

Phase 3: Goals Weeks 4-6

• Improve neuromuscular control
• Increase functional activities
• Isotonic dumbbell exercises

1. Continue above rehab from weeks 0-4
2. Deltoid DB exercise: Use a 3-5lb dumbbell, with your arms at your sides, bend your elbows to 90 degrees. Raise your arms away from your body to shoulder level. Repeat 3x12Squat to 90-degree elevation: Use a 3-5lb dumbbell, with your arms at your sides, raise your straightened arms to 45 degrees (0 degrees is straight out and 90 degrees is directly sideways) up to shoulder level. Repeat 3×12
3. Side lying external rotation: Grab a 3-5lb dumbbell, lay on your side with your hurt arm facing the ceiling. Keep your elbow tucked into your side and bend your elbow to 90 degrees. Externally rotate your shoulder towards the ceiling as far as is comfortable. Repeat 3×12
4. Bent over dumbbell row: Use 5-10lb dumbbells, bend your hips to about 60 degrees, let your arms hang down, squeeze your shoulder blades together, and bring your hands to your sides, just below your rib cage. Repeat 3×12

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 an IT Band 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 heating, foam-rolling, stretching, mobility exercises, and dry needling, 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 IT Band Syndrome.

First Steps

1. Rest for the first few days to allow any inflammation to go down. Ibuprofen as needed. Ice for the first 7 days 1-2x/day for 20 minutes.
2. Stretching can begin once pain-free with walking, range of motion, and daily activities.

After 7 days of icing and/or pain-free walking and daily activities, begin the following:

Heating

Heat the hip flexor/outside of the hip i.e., electric heating pad or hot Epsom salt bath for 15 minutes. *Ice only needs to be done once the return-to-play process is started.

Foam Rolling

1. Foam rolling is KEY to muscle recovery and rejuvenation. I would recommend foam rolling the whole lower body (quads, hamstrings, IT Band, and calves) twice a day to prevent injury. A LAX ball, baseball, or softball is better for the calves as it is a smaller surface area.
2. *It is very important when foam rolling to go very slowly and controlled. This should not be a quick, rushed motion. There are trigger points/knots/pain points in every muscle in our body and so when you go over one of these knots/pain points, stop on them for at least 30 seconds to allow it to release. Then slowly roll down the muscle until the next one is found. This can be fairly uncomfortable/painful but it is GOOD pain!
3. *Foam rolling should be performed even when the athlete is not injured. This is a crucial part of muscle recovery and rejuvenation, as well as injury prevention. Twice a day is the recommended amount. You cannot foam roll or stretch too much. Foam roller on Amazon

Stretching: 3×30″

1. Standing quadricep stretch
2. Hip Flexor stretch
   1. Start in a kneeling position with one knee forward and the other on the floor. Lean forward, pressing the forward knee towards the floor while keeping the back leg straight.

Exercises:

Follow the instructions in this video for progressive hip flexor exercises

1. Here and here are bands you can purchase from the video
2. Clam shell exercise
3. Progression with bands

Dry Needling

This is the cherry on top of all the work above. The technique uses a “dry” needle, one without medication or injection, inserted through the skin into muscle areas. Other terms commonly used to describe dry needling include trigger point dry needling and intramuscular manual therapy. Dry needling is not acupuncture, a practice based on traditional Chinese medicine and performed by acupuncturists. Dry needling is a part of modern Western medicine principles and supported by research. Dry needling is done by physical therapists and chiropractors.

Return to Play

Each progression needs to be pain-free before going to the next step. This could mean staying at one step for multiple days/practices.

1. Can begin stationary bike and/or jogging when pain-free with daily activities.
2. Soccer passing, soccer-specific drills
3. Progression: Non-contact practice
4. Progression: Conditioning, i.e., sprints
5. Progression: Full contact practice

Notes:

*Always remember to get a good dynamic warm-up in before any practice.

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].