• Abrasions—cuts and scrapes
• Contusions
• Ankle sprains
• Strained hamstrings and quadriceps muscles
• Strained Achilles tendon or calf muscle
• Finger injuries
• Shoulder and arm injuries
• Head injuries from player collisions or being hit in the head with a ball

Luckily, many of these injuries are preventable. The key is to stay in shape all year long.

Preparation in the Off-season

Take a cue from the pros and start preventing injuries before the season begins.

Proper Technique

Many softball injuries are throwing-related or sliding-related. Proper technique can save you from many of these. Work with a coach or an experienced player to make sure your technique is correct.

Learning the proper way to slide takes practice. Start out with a sliding bag. When you work your way up to bases, always use a breakaway base.

The same goes for throwing: You need to do it right. Your whole body should be used during a throw, from your legs, through your trunk, to your shoulder and down your arm. Improper technique can cause a lot of pain. And never throw too hard, too fast. Start by throwing short distances, softly.

Common Sense

There are plenty of simple steps you can take to make a softball game safer.Here are some examples:

• Communicate with your fellow outfielders. Make sure you know where everyone is and who is going for the ball, and you will avoid plenty of collisions.
• Have a good glove. You do not want a glove that is so old or so small that it does not stay on or the ball pops out of it.
• Do not block the base. You will avoid collisions with runners if you give them a clear path to the base.
• Use breakaway bases. If you are setting up the field, make sure to use bags that give when a runner slides into them. It might make the field less tidy, but they can save many a sprained or broken ankle.
• Use kneepads and sliding pants. You'll avoid a lot of cuts, abrasions, and bruises.
• Wear an ankle brace. If you have a history of ankle sprains and you're playing on a field that's not in great condition, you'll need a little extra support.
• Wear protective goggles over your glasses. You don't want lenses shattering in your eyes.
• Be alert. Know where the ball is and make an effort not to let it hit you in the head.
• Treat your injuries. If you do suffer a softball injury, take care of it. Respect a sore arm, and rest it so you don't get seriously injured. If you suffer a contusion, ice the injury and apply compression to prevent excessive swelling. And if you're seriously injured, don't try to buck the statistics. Get to the emergency room.

When the sun sets on the summer and you make your last dash to the dugout, start thinking about your fall and winter workout plans. It will improve your game and help keep you safe.