Whether you’re a weekend pickleball legend or a University of Maryland Terrapin, as an athlete, you want to perform your best every time you play. That’s not your only goal, though. You also want to avoid sports injuries that could sideline you for days, weeks or longer.
Preventing a sports injury isn’t possible in every instance, but a few simple steps can significantly reduce your risk. Let’s explore what you can do to increase your chances of staying on the field or court.
1. Don’t Overdo (or Overuse) It
Many common sports injuries, including shin splints, runner’s knee and tennis elbow, occur due to overuse and overtraining. All are especially common among young athletes, who tend to specialize in one sport. Overuse may be responsible for half of sports-related injuries among children, according to the American Academy of Pediatrics.
No matter your age, you should vary your physical activities. Cross-training—engaging in multiple sports or forms of exercise—can help prevent sports injuries by strengthening different muscles and bones throughout the body and preventing any from being overworked. For example, instead of focusing only on cardiovascular exercises, such as running, vary your workout routine by including strength and stretching exercises. These exercises can improve flexibility and range of motion and reduce the risk of sports-related injuries, such as stress fractures.
2. Choose Your Shoes Wisely
Proper footwear helps form the foundation of athletic success. Choosing the wrong shoes for your sport can raise your risk for injuries, such as shin splints—a common endurance sports injury.
When shopping for athletic shoes, pick a pair designed for your sport. Ensure the shoes have:
- A comfortable fit and adequate support based on whether you have a flat foot or a high arch
- Room to wiggle your toes in the toe box
- Snug grip in the heel to keep your foot stable
3. Gear Up for Safety
A major part of preventing sports injuries is ensuring you have the necessary safety equipment for your activity. Whether you need a batting helmet, football pads, a mouthguard or another piece of safety gear, don’t practice or play without sport-specific equipment designed to prevent injury.
4. Take Time to Learn Proper Technique
Knowing how to tackle, jump or change direction correctly can boost your athletic performance and keep you safe. Improper form for your sport can contribute to a variety of injuries, from concussions to knee ligament tears. Work with an athletic trainer to refine your technique, if needed.
5. Ramp Up Wisely
Suddenly shifting your workout routine into high gear can lead to injuries. Instead, ramp up gradually. Increase the intensity and duration of exercise in small, controlled steps to give your muscles and bones time to adapt.
6. Warm Up to Start and Cool Down to Finish
Just as you shouldn’t ramp up your exercise routine too fast, you also shouldn’t jump into a workout, practice or game without preparing your muscles for activity. Exercising with “cold” muscles makes you more vulnerable to strains and other injuries.
Spend five or 10 minutes warming up, which should be a shorter, less intense version of your physical activity. If, for example, you’ll be going for a run, spend at least five minutes walking briskly beforehand to increase blood flow to your muscles. After your workout, spend another five to 10 minutes cooling down by walking or stretching.
7. Stay Hydrated
How much water or sports drink you need depends on several factors, including temperature, humidity, workout intensity and how much you sweat. In general, though, the American Council on Exercise recommends drinking 17 to 20 ounces of water at least two hours before exercising and then 8 ounces at least 20 minutes before your workout. While exercising, drink 7 to 10 ounces every 10 to 20 minutes. Thirty minutes after your workout, drink another 8 ounces.
8. Give Yourself Time to Rest and Recover
Build rest days into your workout routine or practice schedule. If you don’t give your body time to recover following an intense workout or previous injury, you may open the door to injury in the future.
More to Read
- How to Prevent Winter Sports Injuries All Season Long
- 5 Ways for Runners to Have Healthy Feet
- Nutrition for Athletes: Fueling Your Performance
- 7 Tips to Help Your Child Avoid Sports Injury This Season
- Recognizing Dehydration Symptoms in Athletes
Medically reviewed by Michael Zarro, PT, DPT, Board-Certified Sports Clinical Specialist, Certified Strength and Conditioning Specialist; Assistant Professor at the University of Maryland School of Medicine in the Department of Physical Therapy and Rehabilitation Science; and Team Physical Therapist for the University of Maryland Terrapins and University of Maryland, Baltimore County Retrievers.
