Thanksgiving weekend isn’t just about turkey and family gatherings—it’s also a time when many people head outside for a friendly pick-up football game. These games are a fun tradition, bringing together friends and family for exercise, competition, and laughter. But as an Occupational Therapist and Certified Hand Therapist (CHT), I know how quickly a lighthearted match can turn into an unexpected trip to urgent care and months of hand therapy to follow.
Common Football Injuries Seen in Hand Therapy
Even in casual play, football puts stress on the upper extremities. In my practice, I’ve seen:
- Finger sprains, dislocations and fractures from catching the ball at awkward angles
- Tendon ruptures such as mallet finger or jersey finger from a finger getting caught or struck
- Wrist injuries from falls on outstretched hands
- Shoulder strains from reaching, blocking, or sudden collisions
- Elbow injuries from tackling or overextension during throws
- Soft tissue strains in the hand and forearm from repetitive gripping and catching when performing activities that may have been old hand in the past but with muscles that have not been activated in a long time
These injuries can linger, making it hard to type at work, cook for the holidays, or carry groceries, not to mention returning to sports or workouts.
Injury Prevention Tips for Pick-Up Football
The best way to keep the tradition going year after year is to play smart:
Warm Up Before You Play
Cold November air can stiffen muscles and joints. Take 5–10 minutes to stretch shoulders, wrists, and legs before kick-off.
Choose Your Field Wisely
Uneven or icy ground increases the risk of slips and falls. Clear leaves, check for wet spots, and play in shoes with traction.
Protect Your Hands
Hands take the brunt of catching, blocking, and bracing falls. Practice “soft catches” and avoid overextending your fingers when reaching for the ball.
Play at Your Level
It’s tempting to channel your inner pro athlete, but sudden bursts of sprinting, cutting, or tackling can lead to strains. Match your activity to your current fitness and not your memory of what you used to be able to do back in the day.
Take Breaks and Stay Warm
Layer up to keep muscles warm, and rest if you feel pain or fatigue. Hydration is important, so bring water. Most injuries happen when players are tired or distracted.
How Occupational Therapy Helps If You’re Injured
If you do get hurt, occupational therapy can help you recover function safely and effectively. Treatment may include:
- Custom orthoses (finger splints, wrist braces, or gutter orthoses) to protect healing fractures, dislocations, tendon ruptures or sprains
- Compression wraps and manual lymphatic drainage for swelling
- Soft tissue mobilization cupping, or dry needling to restore mobility and balance to the myofascial system
- Progressive strengthening and functional training to get you back to sports, work, and daily life
Play Smart, Stay Strong
Football pick-up games can be a highlight of the Thanksgiving holiday, building memories as much as competition. With a little preparation and awareness, you can enjoy the tradition while protecting your body.
At Katherine Jackson Occupational Therapy, PPLC in Evanston, IL, we provide expert care in hand therapy, cancer recovery, lymphedema treatment, and orthopedic rehabilitation. Whether you’re recovering from a fall, a finger injury, or another upper extremity issue, we’ll help you heal and return to the activities that matter most.
Keep the turkey, not the tackle, as your biggest challenge
Need a hand therapist in Evanston, IL? Seeking post-op care? Click the link for my website and make an inquiry about occupational therapy services. Providing expert hand therapy for clients in the Chicago area and North Shore.
Injure your hip, knee, ankle, foot, neck or back during your pick up game? This is not my area of expertise, but my physical therapy colleagues are highly qualified to care for these injuries. Click the link below for Physical Therapy in Evanston, IL
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