We’ve all been there.
Read time: 7 mins
You’re feeling great, pushing yourself a little harder, and then ouch! A sudden strain, a twisted ankle, or nagging pain stops you in your tracks. Sports injuries can be frustrating and even keep you out of action for weeks or months. But here’s the good news: most sports injuries are preventable with the right approach and a good therapist!
Understanding & Preventing Sports Injuries
Before we talk about how to prevent sports injuries, let’s understand why they happen in the first place.
What Causes Sports Injuries?
As an experienced therapist, I have seen many injuries over the years and some of the most common causes of sports injuries include:
- Overuse
Repeating the same movements without proper rest is essentially a muscle that has been overworked or damaged from repetitive activities, known as an ‘overuse injury’. - Poor Technique
Incorrect form puts excess stress on muscles and joints potentially leading to injury and reduced performance. - Inadequate Warm-Up and Cool-Down
Muscles need time to prepare for exercise by gradually increasing your heart rate and muscle temperature before exercise and allowing your body to slowly return to a resting state after exercise. - Weak Muscles and Joints
A lack of strength in the muscle can put added pressure on the joints of the body leading to instability and injury. - Lack of Flexibility
Tight muscles are more prone to strains and tears and can lead to a shortening of the soft tissue. - Incorrect Equipment or Footwear
Worn-out shoes or improper equipment increase the risk of injury as they can put stress on your feet, ankles, hips and spine. - Pushing Too Hard, Too Soon
Rapidly increasing intensity leads to overuse and increases the strain on muscles and joints.
What constitutes a sports injury?
Here are some of the most common types of injuries:
- Sprains and Strains: Overstretched ligaments or muscles
- Fractures: Bone breaks due to impact or stress
- Tendonitis: Inflammation from repetitive movements
- Runner’s Knee: Pain around the kneecap from improper movement patterns
- Shin Splints: Pain along the shinbone, most common in runners and jumpers
Now that we know what causes sports-related injuries, let’s explore how to prevent them.
10 Injury prevention strategies
If you want to stay in the game, follow these top 10 tips for preventing sports injuries:
1. Always Warm Up & Cool Down
Warming up before engaging in physical activity is a crucial step that offers numerous benefits, enhancing both performance and safety. A proper warm-up increases blood flow, improves flexibility and prepares your body for activity. Try dynamic stretches such as leg swings, arm circles and light jogging. Cooling down after exercise is also a vital component of any fitness routine, offering numerous benefits that enhance recovery and overall performance. A cool-down helps your body transition back to rest, reducing stiffness and soreness. Focus on static stretches such as a standing hamstring or pigeon pose and slow down your breathing.
2. Strength Training for Injury Prevention
Stronger muscles and joints mean fewer injuries. Consider these exercises:
- Core exercises for stability (planks, bridges)
- Leg workouts to support movement (squats, lunges)
- Upper body strength for balance (push-ups, rows)
3. Improve Flexibility with Stretching
Tight muscles are more prone to injury. Stretch daily or practice yoga focusing on major muscle groups like hamstrings, calves and shoulders.
4. Wear Proper Footwear & Equipment
- ✅ Suitable for your sport
- ✅ Provides arch and ankle support
- ✅ Replaced every 300-500 miles for runners
5. Follow the 10% Rule for Progression
Increase your training gradually, by no more than 10% per week, to avoid overuse injuries.
6. Stay Hydrated & Eat for Recovery
Dehydration causes muscle cramps and fatigue. Drink plenty of water and eat foods rich in:
- 🥦 Protein (for muscle repair)
- 🍌 Carbohydrates (for energy)
- 🥑 Healthy fats (for joint health)
7. Rest & Recovery Are Essential
Rest days are just as important as workout days! If you feel pain or fatigue, listen to your body and take a break.
8. Cross-Train to Avoid Overuse Injuries
Mix up your workouts! If you run a lot, try swimming or cycling to reduce strain on your joints.
9. Learn Proper Technique
Using correct form is crucial. Consider working with a coach or trainer to refine your technique and avoid strain.
10. Recognise the Early Signs of Injury
If something feels off, don’t ignore it! Seek professional advice if you experience persistent pain or discomfort.
How can a runner prevent a sports injury?
Running is fantastic for fitness but also comes with risks like shin splints, runner’s knee and achilles tendonitis. Here’s how to stay injury-free on the road or trail.
1. Invest in the Right Running Shoes
Wear running shoes that fit well and are appropriate for your running style. Visit a specialist running store for a gait analysis and personalised footwear recommendations.
2. Strengthen Your Hips, Knees and & Ankles
Incorporate strength training exercises that target core and leg muscles to improve stability and prevent imbalances, you could try:
- Glute bridges for hip stability
- Single-leg squats for knee control
- Calf raises for Achilles strength
3. Don’t Skip Rest Days
Running every day? Not a great idea. Schedule rest days to allow your body to repair itself and keep injuries at bay.
4. Gradually Increase Distance & Speed
Increase your running distance and intensity slowly to give your body time to adapt. Avoid jumping from 5K to 10K in a week (10% rule) and cross-train with swimming or cycling to prevent overuse injuries.
5. Listen to Your Body
Persistent aches? Take a break and consult a running coach or physical therapist such as SLS Therapy for a personalised training plan.
Final Thoughts: Feel fighting fit! Stay Injury-Free & Keep Moving.
Injury prevention isn’t just about avoiding pain, it’s about staying active, improving performance and enjoying your sport for years to come. By following these tips, you’ll reduce your risk of sports-related injuries and continue doing what you love. If you need expert advice on sports injuries, rehabilitation or injury prevention, contact SLS Therapy for personalised support. Stay safe, stay strong and keep moving!
