Spring 2026 Athletic Training HRSC Newsletter Statement

As the spring season approaches at HRSC, the Sentara Athletic Training team wanted to send a few
reminders on preventative maintenance to assist in lowering injury rates:

• Fueling your body properly is step one to staying injury free and on the field. At least an hour before activity, be it practice or a game, ensure you have a balanced meal with complex carbs and fats to keep your body fueled, as well as proteins to build and repair your muscles.
• During exercise, try to keep an easily digestible healthy snack, such as some fruit, to keep you fueled up if needed, and have plenty of water or sports drinks to replenish any fluids lost. Foods with good salt content after the event can assist your body in retaining that water.
• Dressing properly for conditions is also an important injury prevention step. While the weather is still on the colder side, make sure you have layers that can be easily removed or added when needed.
• As the seasons start to change and temps heat up, dress in breathable, light-colored fabrics, when able, to avoid heat illness and excess sweating.
• Regardless of temperature, it’s a good idea to keep sunscreen handy and regularly applied when the sun is out, as sun burns can also cause dehydration.
• After nutritional needs and environmental factors, other physical injuries such as sprains, strains, and all the rest can still occur.

To minimize these risks, always complete a thorough warm-up and cool-down before and after the event. Even though soccer doesn’t rely on the upper body directly, don’t skip over shoulder, back, and neck stretching. The body works best when everything functions smoothly together, and a tight muscle in the upper body can cause other areas of the body to compensate. A proper stretching routine can significantly reduce the risk of sustaining an injury.

Don’t forget to protect your head as well! About 22% of all soccer related injuries are concussions. Concussions are traumatic brain injuries and must be treated properly to avoid further damage to the brain and to prevent neurologic deficits from resulting. Virginia state law prohibits same day return to play for athletes who sustain a mechanism of injury to the head/face and present with just one sign/symptom of a concussion.

Additionally, a concussion policy is posted on site at the Hampton Roads Soccer Complex for all visitors to reference as needed.

Please see below for a list of common concussion signs/symptoms:

● Headache or “pressure” in head
● Nausea or vomiting
● Balance problems or dizziness
● Double or blurry vision
● Sensitivity to light or noise
● Feeling sluggish, hazy, foggy, or groggy
● Concentration or memory problems
● Confusion
● Just not “feeling right” or is “feeling down”
● Appears dazed or stunned
● Forgets an instruction
● Unsure of game, score, or opponent
● Moves clumsily
● Answers questions slowly
● Loss of consciousness (even briefly)
● Shows mood, behavior, or personality changes

Please report any suspected concussions immediately by calling the Certified Athletic Trainer on site via phone at 757-567-5483 to have them evaluated. Please note the hours the Athletic Trainer is on-site will be posted on the athletic training room door, if no one is present, please go to the Emergency Room for immediate care. With your brain it is always better safe than sorry!

Sentara is proud to is proud to offer free virtual sports medicine service, a convenient and accessible method for the public to schedule an appointment with an athletic trainer. Anyone who may sustain an injury at HRSC when an athletic trainer is not present can schedule a virtual injury consultation with an AT via this service. Dependent on the findings during the evaluation, the athletic trainers will be able to advise patients on the next step of care including, but not limited to, follow-up appointments with an orthopedic specialist, sports medicine physician, primary care physician, imaging (MRI, X-ray, CT, etc.) referrals, or no follow-up advised.

Again, this service is for anyone, athlete, coach, spectators included!
QR codes to access this service can be found on the door outside of the Athletic Training Room (next to the bathrooms of the main building). Whether in person or virtually, our athletic training team looks forward to serving you! Regular weekday practice coverage will not begin until the last week of February.