Fall Prep for Your Body
Fall means crisp air, colorful leaves, and a fresh season for sports and outdoor adventures, but it also brings its own set of challenges for your muscles, joints, and overall performance. Just like you’d split and stack firewood before winter, now’s the time to prepare your body for the season ahead. Cooler temperatures can make muscles tighter and joints stiffer, so longer warm-ups, proper layering, and intentional recovery become even more important.
Whether you’re raking leaves, running trails, or jumping into a new sports season, remember:
- Warm up and cool down to prevent strains
- Layer clothing to avoid overheating or chilling
- Watch your footing—wet leaves and frosty ground can be as tricky as uneven turf
- Maintain strength and flexibility to support your joints as activity surfaces change
A little preparation now will help you stay strong, healthy, and injury-free—so you can fully enjoy everything fall has to offer, both on and off the field.
Provider Spotlight
Molly Sitter
Athletic trainer
Molly Sitter is an athletic trainer with a Bachelor’s in Kinesiology and Health Promotion from the University of Wyoming and a Master’s in Athletic Training from the University of Montana. She found her calling in the high school sports world, where she blends her love of athletics with her passion for helping young athletes stay healthy, active, and confident in their game. Molly believes sports are more than competition—they’re a vital way to build community, boost mental well-being, and teach life skills that stick long after the final whistle.
When she’s not on the sidelines, you can find Molly chasing adventure, whether it’s trail running, hiking, camping under the stars, rafting wild rivers, or climbing new heights. She’s equally happy with a pickleball paddle in hand, a paintbrush at the ready, or cooking up something delicious after a day outdoors. If there’s a lake or river nearby, there’s a good chance she’s already there.
Featured Therapy
Concussion & post-concussion syndrome
A concussion is a brain injury caused by traumatic forces, often involving shearing of nerves and reduced brain responsiveness. Symptoms may last longer than 28 days (post-concussion syndrome), though loss of consciousness occurs in only ~10% of cases. Because recovery involves nerve healing, symptoms can be wide-ranging and prolonged.
How physical therapy helps
Physical therapists identify the symptoms causing the most difficulty and adjust treatment pace based on tolerance. Evaluation may include assessment of the neck, balance/vision, autonomic function, and motor control.
Treatment approaches
- Neck issues: Gentle stretching, strengthening, posture work, and hands-on therapy
- Balance/vision problems: Eye exercises, balance training, or maneuvers for dizziness
- Exercise intolerance: Gradual aerobic activity (walking, biking) without triggering symptoms
Recovery tips from your therapist
- Relative rest (not total bed rest) is key—stay active in simple, symptom-free ways
- Understand your symptoms—knowing your “safe limit” helps you pace recovery
- Return gradually to normal activities, including work, school, or sports
Watch for any new or worsening symptoms, such as headaches, sleep disturbances, or mood changes; these may require follow-up with a specialist.
Injury Prevention Corner
Don’t skip the warm-up or cool-down!
Benefits of a dynamic warm-up
- Increases blood flow & body temperature → Prepares muscles, joints, and the cardiovascular system for exercise
- Enhances mobility and flexibility → Dynamic movements take joints through their full range of motion, reducing stiffness
- Activates neuromuscular pathways → Improves coordination, balance, and reaction time
- Reduces injury risk → Muscles are primed for explosive or repetitive activity, lowering chances of strains and pulls
- Improves performance → Elevates heart rate, stimulates the nervous system, and readies the body for sport-specific movements
Access dynamic warm-up
Benefits of a cool-down
- Promotes relaxation → Helps the body transition from high intensity to a resting state
- Reduces muscle tightness → Holding stretches lengthens muscle fibers after contraction, preventing stiffness
- Supports flexibility → Over time, static stretching can improve range of motion
- Aids recovery → Encourages circulation to clear metabolic byproducts (like lactic acid)
- Mental reset → Provides a calming routine that signals the end of activity and helps with stress reduction
Access cool down stretches
In short, dynamic warm-ups prepare your body to perform, while static cool-downs help your body recover and adapt.
