This Fall, Keep Your Knees in the Game
Summer’s coming to a close, which means the fall sports season is already underway. And with cooler temperatures on the horizon, golf courses are going to start filling up, too. But one thing the First Colony Aquatic and Rehabilitation Center team isn’t looking forward to this autumn is knee injuries in our patients.
The truth is that your knees take on a tremendous amount of work during the fall sports season, whether you’re sprinting down the football field or walking eighteen holes. Fortunately, most knee problems are preventable. Understanding how your knees function and adopting a few healthy habits can help you stay active all season long.
What You Need to Know About Knee Injuries
Your knee acts like a hinge, allowing your leg to bend and straighten while also providing a small amount of rotation for movements like pivoting, cutting, and changing direction. Several structures work together to keep the knee stable and moving smoothly, which means there’s a lot that can potentially go wrong–although it varies from sport to sport.
For example, football is a high-contact sport that requires the knee to withstand heavy loads during sprinting, tackling, and sudden changes in direction. These quick movements place high demands on the muscles and tissues that stabilize the joint.
Obviously, a sport like golf isn’t high-contact. However, it still puts stress on the knees, just in a different way. A golf swing requires controlled rotation through the lower body, which can irritate the knee joint over time (especially if you aren’t using proper form). Add in lots of walking and repetitive practice swings, and you can set yourself up for an overuse injury in your knee.
Six Smart Ways to Protect Your Knees
Stay Active All Season Long
When you work hard, so do your knees. Giving them the strength, mobility, and support they need can help reduce unnecessary stress and keep you participating in the sports you enjoy.
Whether you’re currently dealing with knee pain or want to proactively lower your injury risk, First Colony Aquatic and Rehabilitation Center can help. Contact us today to schedule a comprehensive evaluation so you can make the most of your favorite fall sports.
Return to PT at First Colony!
Miss feeling your best? Come back to First Colony Aquatic and Rehabilitation Center & Sports Therapy Center and let us help you get there—schedule your appointment today!
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Real Results.
Stay in the Game Without Back Pain
Cheer, celebrate, and enjoy every touchdown with a back that feels ready for the season.
Savor a Pain-Free Football Season
As Friday night lights brighten the field and football excitement fills the community, don’t let back pain keep you from enjoying every moment. Whether you’re cheering from the stands, gathering at a tailgate, or celebrating with friends, staying comfortable can help you make the most of the season.
At First Colony Aquatic and Rehabilitation Center & Sports Therapy Center, our treatments are designed around your unique needs to help reduce discomfort, improve mobility, and keep you game-day-ready all season long.
Reduce Pain
Effective treatments can help relieve back pain and reduce the chances of future flare-ups.
Improve Mobility
Customized strategies help build strength, flexibility, and confidence with movement.
Enjoy Game Day
Learn simple tips to stay comfortable during tailgates, halftime gatherings, and long days cheering.
Your Game Plan for a Healthy Season
- Stay active and maintain your strength throughout the season.
- Use proper posture when sitting for long periods during games.
- Take breaks to move around during tailgates and watch parties.
- Address back discomfort early before it sidelines your routine.
Get Ready to Cheer Without Limits
Connect with First Colony Aquatic and Rehabilitation Center & Sports Therapy Center today and create a personalized plan to help you stay comfortable, active, and ready for every touchdown this football season.
Healthy Recipe
Tomato, Mozzarella & Basil Bruschetta
Fresh tomatoes, creamy mozzarella, fragrant basil, and toasted French bread come together in this classic Italian-inspired appetizer that’s perfect for entertaining.
Ingredients:
- 1 (32-oz) can whole tomatoes, drained
- 1 cup fresh basil leaves
- 4 tbsp extra-virgin olive oil
- 6 cloves garlic, peeled
- Kosher salt & freshly ground black pepper
- 2 large French baguettes, sliced 1-inch thick (about 36 slices)
- 1 1/2 lbs fresh mozzarella cheese, sliced 1/4-inch thick
Preheat oven to 375 degrees F. In the bowl of a food processor, add drained tomatoes, 1 cup basil leaves, olive oil and 2 cloves garlic. Pulse until smooth, but somewhat chunky. Season with salt and pepper. On a baking sheet, line up baguette slices. Toast in oven for about 3 minutes. Working quickly, rub the remaining garlic on the toasted side of each slice and then lay a piece of mozzarella cheese on top. Place bread back in oven for about 45 seconds. Remove from oven and spread one tablespoon of the tomato mixture on each piece. Place bruschetta on decorative platter and garnish with basil leaves.
Recipe: https://www.foodnetwork.com/recipes/giada-de-laurentiis/tomato-mozzarella-and-basil-bruschetta-recipe-1940921
Healthy Grilling For Arthritis Relief
Looking forward to fall cookouts? You don’t have to skip the grill! Making a few simple food swaps can help reduce inflammation, support joint health, and keep your favorite fall traditions healthier.
Main Dishes
🍄 Meaty Mushrooms
Try replacing greasy burgers and hot dogs with mushrooms marinated in olive oil, balsamic vinegar, and lemon juice. These ingredients provide immune-supporting nutrients, while olive oil contains oleocanthal, a powerful anti-inflammatory compound.
🐟 Salmon With Herbs
Salmon topped with lemon and herbs provides omega-3 fatty acids and vitamin D, which support joint health and help protect against inflammation.
Condiments
🌿 Fresh Salsa
Swap sugary ketchup for antioxidant-rich salsa or pico de gallo. It adds fresh flavor while providing nutrients with very little fat or calories.
🍅 Olive Oil Spreads
Olive oil pesto and sundried tomato spreads provide anti-inflammatory benefits from ingredients like basil, olive oil, and tomatoes.
Side Dishes
🥗 Bean Salad
Instead of mayo-based salads, choose bean salad for fiber, protein, and anti-inflammatory nutrients that support overall wellness.
🍅 Caprese Salad
Fresh tomatoes, buffalo mozzarella, basil, balsamic vinegar, and olive oil create a delicious side packed with lycopene and healthy fats.
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Our purpose at First Colony Aquatic and Rehabilitation Center & Sports Therapy Center is to leave a greater impact on the community around us. In order to achieve our goal we want to change as many lives as possible as we become a beacon of positivity in our community.
