How to Prevent Sports Injuries

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Sports injuries develop as a result of exercise or participation in an activity. These injuries are more common in children, although they can also occur in adults.

If you do any of the following, you are at risk for sporting injuries:

  • Haven’t been active lately
  • Do not adequately warm up before a workout
  • Participate in contact sports

Continue reading to discover more about sports injuries, your treatment choices, and how to avoid them in the first place.

Sports Injuries | Local Physio | Local Physio

Types of sports injuries

Different sports injuries result in a variety of symptoms and problems. The following are the most prevalent forms of sports injuries:

  • Sprains: a sprain is caused by overstretching or ripping of the ligaments. Ligaments are fibrous bands of tissue that link two bones in a joint.
  • Strains: sprains are caused by overstretching or tearing of muscles or tendons. Tendons are fibrous tissue strands that link bone to muscle. Strains are often confused with sprains. 
  • Knee injuries: Any injury that interferes with the knee joint’s movement could be a sports injury. It might be anything from an overstretch to a rupture in the knee’s muscles or tissues.
  • Muscle swell: Swelling is a normal response to an injury. Muscle swollenness can be uncomfortable and feeble.
  • The Achilles tendon has ruptured: The Achilles tendon is a strong, thin tendon located at the rear of your ankle. This tendon can rupture or tear during athletics. When this happens, you might have significant pain and difficulties walking.
  • Fractures: Broken bones are another term for bone fractures.
  • Dislocations: A bone in your body may dislocate due to a sports injury. When this occurs, a bone pushes out of its socket. This can be excruciatingly painful, resulting in swelling and weakening.
  • Injury of the rotator cuff: The rotator cuff is made up of four muscle groups that work together. The rotator cuff ensures that your shoulder moves in all directions.
Get Back in the Game After a Sports Injury: Alpha Orthopedics & Sports  Medicine: Orthopedic Surgeons

Sports injuries treatment

The RICE technique is a standard sports injury management procedure. It is an acronym for:

  • rest
  • ice
  • compression
  • elevation

This kind of therapy is beneficial for minor sports injuries. Follow the RICE treatment within the first 24 to 36 hours following an injury for the best outcomes. It can help decrease swelling and avoid further pain and bruising in the days following a sports injury. Here’s how to use RICE, as well as a recovery timeframe.

You can treat sports injuries with both over-the-counter and prescription drugs. Make an appointment with your doctor if your sports injury seems or feels serious. Seek emergency medical attention if the damaged joint exhibits any of the following symptoms:

  • severe swelling and pain
  • visible lumps, bumps, or other deformities
  • popping or crunching sounds when you use the joint
  • weakness or inability to put weight on the joint
  • instability

Sports injuries prevention

Warming up and stretching correctly are the best ways to avoid sports injuries. Cold muscles are more susceptible to overstretching and tearing. Warm muscles are more pliable. They can absorb fast motions, bends, and jerks, reducing the likelihood of harm.

Take the following precautions to avoid sports injuries:

Use the proper technique

Learn the proper way to move during your sport or activity. Different sorts of exercise require various stances and postures. For example, in some sports, bending your knees at the right moment can help you avoid an injury to your spine or hips.

Have the necessary tools

Wear the appropriate footwear. Make sure you’re wearing the right athletic gear. Poorly fitted shoes or equipment might increase your risk of injury.

Don’t go overboard

If you get injured, make sure you fully recover before returning to your activity. Don’t attempt to “work through” the discomfort.

When you return to the activity or sport after allowing your body to recuperate, you may need to ease yourself back in rather than leaping back in with the same intensity.

Sports injuries are common. Prioritise your health, and don’t put off getting healthcare if you need it. If you’re experiencing pain from your specific sport, speak to your doctor. At The Physio Group, our physios specialise in relieving sports injury pain. We offer seamless care, from diagnosis through treatment and rehabilitation.


Are you suffering from sports injury pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.


TEL: +44(0)28 908 97554 

The Physio Clinic Belfast: Appointments are Monday to Friday with some early morning and as well as some late evenings.


TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.


TEL: +44(0)28 4321 8005