BAFA medic Beverley Analuwa on playing American football safely

Injuries are a part and parcel of playing sport, but there are ways that you can reduce your chances of getting hurt.

Beverley Analuwa is the Head of Medical for the British American Football Association (BAFA), and works extensively with club teams and national programmes to ensure that players receive the best medical care and injury prevention strategies. Here she provides some top tips on staying safe and healthy on the field, whether you’re playing full contact American football or its lower-impact flag variant.

As anyone who has ever watched American football will know, there’s a lot of clobber. But helmets, shoulder pads, cleats, and girdles aren’t just there to look cool. They’re a vital element for playing the game safely. 

A well-fitted mouthguard is a must. “You can’t play without a mouthguard, although some try,” says Beverely. “It’s crucial for protecting teeth and reducing concussion risks.” Although they’re not obligatory in flag football, many players still choose to wear one in order to protect their winning smile. 

In both forms of the game, cleats with good grip suited to the playing surface are key stability and to reduce the risk of lower limb injuries. American football is a fast-paced, multi-directional game and a twisted ankle is more common if you’re wearing the wrong footwear.

As crucial as it is to wear the protective kit, don’t fall into the trap of thinking it makes you invincible. Footballers who go into tackles as if they’re wearing armour are only likely to injure themselves, and others. Beverely says it’s important that players don’t overestimate their protection. 

“Having the helmet and pads can make it worse at times, because you’ve got that false sense of security that you’ve got a lid on. Some think that means, ‘Oh, I can go in with my head.’ No, it doesn’t. You can still be concussed, you can still be knocked out.” 

“Players need to be coached on how to tackle properly,” says Beverley, adding that rookie players are rarely thrown into a full-contact game scenario until they’re able to do so. “Using the head incorrectly can lead to serious injuries, but good technique significantly reduces the risk.”

Keeping your head up and avoiding helmet-to-helmet collisions are crucial steps in minimising head and spinal injuries, and part of Beverley’s role is to ensure that this message is getting out.

“We work closely with the coaches to make sure that they’re coaching a player how to tackle. Because people don’t realise that there’s a certain technique to do it safely. So we always make sure that, when club teams run rookie sessions before the preseason starts, they go through tackling techniques”

Football is an intense sport that requires strength, agility, and stamina. Engaging in proper strength and conditioning training before and during the season can help players improve their resilience and reduce their risk of injury. 

“With new players coming in, I tell players not to underestimate the strength and conditioning you need,” advises Beverley. “Even though it is amateur, you can’t just turn up on a Sunday and play and not expect to feel battered if you haven’t done work in the gym or if you haven’t done some cardio just to get your fitness and endurance up.” 

Exercises focusing on agility, flexibility, and lower limb strength are particularly beneficial. Players should also work on strengthening their neck muscles to reduce the impact of collisions. And give extra focus to any areas you’ve had problems with before.

“I always recommend doing particular exercises in the gym if you are recovering from an injury. Or you’ve had an injury in the past and still want to maintain strength, continue working on a strength basis for that injury.”

“I think some people have notions that they can just turn up and play because they’ve done contact sports in the past. Whereas there is some conditioning you should add to it.”

While the non-contact nature of flag football means you’re less likely to require the levels of strength and conditioning mentioned above, Beverely says not to underestimate its physical demands. 

“You still need endurance with that. You should still be doing your cardio training, your strength training as well, your speed and agility. So look at your change of direction and movement patterns, and make sure that you are working on your agility outside of sessions as well.”

It’s easy to be so excited about a game that all of your focus is on playbook strategies and your own performance. But do not forget to warm up before a game or any tactics will be for nothing. Beverley warns, “There are times when I see people chatting through warm-ups, not taking them seriously. That’s when injuries happen.”

A structured warm-up before training or matches is essential for preventing muscle strains and ligament injuries. Dynamic stretches, light jogging, and agility drills help prepare the body for high-intensity action. Given the nature of American football, it’s also common for players to be off the field for long stretches. Beverley says that you must keep moving during these breaks. 

“When I’m pitchside I try to get players moving now and again whilst they’re kind of on the sideline, doing some dynamic movements, especially when it is colder.”

A post-match cooldown is also crucial for recovery. “Make sure that you do an adequate cooldown. It can’t be like a two-three minute stretch. It needs to be 10-15 minutes at a minimum, targeting each muscle group, to then be able to feel better the next day. I get players who message me the next morning saying, ‘I feel battered’. You will do, because it’s a contact sport, but also you didn’t cool down.”

“Nutrition is massively underestimated,” says Beverly. “It is a long game. Sure, it is start and stop and you may not be on the field all the time. But there’s a certain amount of energy that you still need when you are on the field. Whether you’re on field for like 10-15 seconds you’re giving it your all at that point. And you need to be able to do that for three hours. “So look at your nutrition, look at your hydration, especially at training and practice sessions as well, not just game day.”

Beverley recommends players increase their carb loads before a game, and prioritise proteins. During a match, consuming water and electrolyte-rich drinks helps maintain performance levels. Energy gels and drinks are fine, but don’t overdo it. “You don’t want your sugar levels to spike and then immediately drop,” she adds, suggesting oranges as a good source of digestible sugar and fluids.

Don’t be a hero. If you’re injured, don’t feel right, or suspect something is up with one of your teammates, report it to a coach or club medic. 

Concussions may not always be immediately apparent, but symptoms such as dizziness, confusion, and headaches should never be ignored. “Concussion prevalence has dropped due to better education and proper tackling techniques, but players must still report symptoms early,” says Beverley.

Likewise, muscle strains and ligament injuries should be properly treated rather than played through, as they can worsen over time. Open communication with coaches and medical staff will ensure that injuries are managed safely and effectively.