Sport Injury Prevention Tips
Nobody wants to be sitting on the sidelines due to a (sports) injury. Not only are you missing out on practises and games, but worse someone is taking your position on the field! Not to fret, there are a number of things an individual can do to help themselves prevent an injury that are simple, yet very effective.
If you are a coach, athlete, weekend warrior, or someone who just wants to remain active and mobile as they age, read on to find out EIGHT sport injury prevention tips YOU can do to help yourself prevent an injury.
1. Warm-Up & Cool Down Properly
- Dynamic stretching (leg swings, arm circles, high knees, etc) gets blood flowing and muscles prepared for sport
- Aim for 5–10 minutes of light activity (like jogging or skipping) before intense activity.
- Don’t skip the cool down—gradually reduce intensity, then do static stretching to maintain flexibility and reduce soreness.
2. Rest & Recovery
- Overtraining is a major risk factor. Listen to your body. Prioritize rest days, good sleep and active recovery (like mobility work, stretching or easy swims)
- Put the phone away, and stop playing video-games into the late hours at night. Athletes often need more than the general population due to the physical and mental demands of training and competition.
- 8-10 hours per night is recommended
3. Hydration
- Proper hydration is crucial for sports athletes to maintain performance, prevent injury, and support recovery
- General recommendation is ~2.5-3.5 liters/day, though athletes may need more due to sweat loss during training and competition
- Use sports drinks if: exercise is more than 60 mins, sweat rate is high, in hot/humid environments
4. Nutrition
- Proper fueling supports tissue repair and energy during training.
- Skip the sugary energy drinks and junk food. The main source of nutrition intake should come from carbohydrates (5–7 g/kg body weight/day), protein (1.2–2.0 g/kg body weight/day), and fats (20–35% of total daily calories.)
5. Strength Training
- Build muscle balance—strong glutes, core, and stabilizers reduce strain on joints and also make you faster and stronger
- Include unilateral exercises to help with asymmetries
6. Focus on Correct Technique
- Poor form is a common injury trigger.
- Work with a coach or therapist to correct movement patterns, especially in high-load or repetitive sports.
7. Use the Right Gear
- Well-fitting shoes, helmets, pads, sport-specific gear, and orthotics (if needed) can reduce strain.
- Replace worn-out equipment, especially running shoes. Don’t wear hand me downs from an older brother or sister
8. Address Pain Early
- “No pain, no gain” is a myth when it comes to sport or injury. Do no push through pain, as it usually does NOT just go away on its own, and typically will get worse without proper management
- Early treatment often prevents chronic issues—see a sports therapist if something feels off.
- If you do sustain a sports injury, make sure you participate in adequate rehabilitation before resuming strenuous activity.
Working with a sports therapist can help you maximize your athletic capabilities and minimize sports injury risk. If you are looking for help to prevent or recover from an injury, get in touch with us today: Contact Us