Lacrosse is one of the fastest-growing team sports in the United States. Total U.S. participation rose from under 1 million people in 2006 to over 2 million by 2014.
The sport is popular among everyone; participation in boys’ and girls’ high school lacrosse has grown over the past decade.
“It’s becoming more popular,” says Jonathan Hughes, MD, orthopaedic surgeon, UPMC Sports Medicine. “Most high schools now have it. I think going forward, we’re going to start seeing not only club teams, but even recreational leagues for lacrosse.”
Lacrosse — sometimes shortened to the nickname “lax” — is a high-intensity, physically demanding sport. But it brings plenty of physical, mental, and social health benefits.
Learn more about lacrosse, including these health benefits, common injuries, and training methods.
What Are the Benefits of Playing Lacrosse?
As a sport, lacrosse has physical, mental, and social benefits.
From a physical standpoint, lacrosse incorporates both cardio and strength. It requires constant movement, often with short, high-intensity bursts of speed and quick changes of direction.
“You’re running for such long distances, plus (moments of) high intensity,” Dr. Hughes says. “It’s almost like you’re going on two ends of the spectrum. You’re a cross-country runner and you’re a sprinter, kind of at the same time. So it offers you that dynamic sort of change in exercise.”
Players can strengthen their upper bodies, lower bodies, and core through running and actions like carrying, throwing, and shooting.
“You’re basically using your arms for a vast majority of the game when you’re cradling the ball and carrying your stick around,” Dr. Hughes says. “So, it helps with a lot of upper extremity flexibility and strengthening.”
Beyond the physical benefits of lacrosse, it also offers mental and social benefits, Dr. Hughes says. Players work together toward a common goal, so it builds teamwork skills.
“The whole dynamic of sports in general — team camaraderie and learning to work as a team and not as an individual — is exceptionally important,” Dr. Hughes says.
What Physical Training Helps with Lacrosse?
Building strength, range of motion, and flexibility in both the upper and lower body is important for lacrosse. You can do that with a variety of exercises, including stretches, resistance work, and weights.
Lacrosse can strain the lower body because of the constant movement and quick changes in direction it requires. Because of that, Dr. Hughes recommends preventive exercises to increase flexibility in areas like the knees, hamstrings, and ankles. That can include stretching and balance exercises.
“We always talk about ACL (anterior cruciate ligament) prevention strategies where you want to be working on lower extremity and core strengthening, agility drills, and preventing dynamic knee valgus,” he says. “Creating that lower extremity strength, range of motion, and coordination, I think, is super important.
“So doing proprioceptive exercises such as balancing on a single leg and ankle strengthening on balance balls can really help strengthen those ankles and help you in those situations.”
Like many other sports, strength training is also important for lacrosse. Dr. Hughes says exercises that build up leg strength, like squats, are important. You should also focus on lifting exercises that build up your core and shoulder strength.
Last but not least — because of the amount of running in lacrosse, cardiovascular workouts are important. It’s important to have the ability to run for both long distances and short bursts, so interval training can help.
What Are the Most Common Lacrosse Injuries?
The most common injuries in lacrosse are sprains, strains, head injuries, fractures, and tears. These include:
- Ankle sprains.
- Concussions.
- Hamstring strains.
- Hand and wrist fractures.
- Head and face contusions.
- Hip flexor strains.
- Knee sprains and tears.
- Lower back pain.
- Shoulder strains, dislocation, and fractures.
- Torso strains.
The differences between boys’ and girls’ lacrosse can cause certain injuries to happen more often in one group than the other.
Common boys’ lacrosse injuries
Boys’ and men’s lacrosse is most often a contact sport. Although there’s less hitting than in football or rugby, it can still occur.
Because it’s a contact sport, there’s more equipment in boys’ lacrosse. On-field players wear protective equipment, including helmets, shoulder pads, arm pads, gloves, mouth guards, and protective cups.
Goalies wear helmets, throat protectors, gloves, and chest protectors. Despite this equipment, injuries still can occur.
Boys’ lacrosse sticks have a deeper net, allowing players to cradle it further away from their bodies. Defenders trying to dislodge the ball will attempt to hit the stick, which can lead to hand or wrist injuries.
Contact knee injuries are more common in boys’ lacrosse. Shoulder dislocations, clavicle fractures, and concussions are also more frequent because of the contact that can occur.
Common girls’ lacrosse injuries
Girls’ and women’s lacrosse is a noncontact sport. The only required equipment for field players is protective eyewear (goggles) and a mouth guard. Goalies wear a helmet, throat protector, padded gloves, and a chest protector.
Girls’ lacrosse sticks have a shallower net, so players hold their sticks closer to their bodies — often up by their heads. This can lead to more frequent head and face contusions in girls’ lacrosse, along with concussions. Facial and mouth fractures are rare but still possible, Dr. Hughes says.
Hand and wrist fractures also are common because players don’t have to wear gloves.
Knee injuries are also common in girls’ lacrosse. They’re more commonly noncontact injuries because of the amount of pivoting and changing direction involved.
Lacrosse Injury Treatment
Treatment for lacrosse injuries depends on the type and severity of the injury.
For more minor injuries like sprains and strains, players may not need much treatment beyond taking time off from playing. More serious injuries — like fractures or ligament tears — could require surgery and a lengthy rehabilitation plan. Recovery time can last anywhere from a few days to months.
For both minor and major injuries, physical therapy can help players build back strength before returning to play.
Dr. Hughes says that in general, lacrosse injuries are usually more minor and don’t keep players out for an extended time.
“It’s mostly just small sprains or strains: ankle sprains, hamstring strains, things like that,” he says. “Usually, you’re looking at days, maybe a week or two. Very rarely are you getting bigger injuries where it truly keeps you out for part or whole of the season.”
Why Should People Play Lacrosse?
Dr. Hughes says lacrosse is a “very demanding, high-risk sport.” But he encourages people to play because of the physical and mental benefits it provides.
“It’s a great cardiovascular sport, and I think it’s a great team sport,” he says.
He says it’s also an accessible sport because many people can learn the stick skills that the sport requires.
“As long as you have some OK hand-eye coordination, I think a lot of people can play it,” Dr. Hughes says. “Obviously, there are different levels of play and different skill levels. But I think it’s one of those sports that can easily be picked up by anyone.”
Also, unless you’re playing in a full-contact league, it doesn’t require much equipment.
“When you get into men’s lacrosse and you’re getting the full equipment with the helmet and shoulder pads, it’s becoming a little bit more of an expensive sport,” Dr. Hughes says. “But for a lot of people, as long as you have some sort of stick and a ball, you can play it.”
Sources
USA Lacrosse. Equipment. Link