How to Avoid Common Sports Injuries: Expert Advice
Updated: Oct 19
Whether you're starting a new routine or you've trained for decades, almost everyone shares the same worry: an injury that stops you in your tracks. For some it means losing hard-won momentum. For others it means being sidelined from the sports they love, whether that's padel on a Saturday morning, a round of golf or a ride along the coast.
No one can remove every risk, and accidents do happen. Regular exercise is one of the best things you can do for your health, but at some point on your fitness journey you may need support from a sports therapist. The good news is that most injuries are far more preventable than people realise. With a little knowledge and planning, you can stay safe and keep doing what you enjoy.
The most common sports injuries and how to prevent them
Here at The Health Concierge, we've seen nearly every injury imaginable, and most of them could have been avoided with the right form, planning and understanding of the sport or exercise. Here are the ones we see most often.
Achilles tendon pain
This is common in runners and in anyone whose sport involves sprinting, jumping or sudden changes of direction, which includes padel and tennis. Overuse can leave the tendon at the back of your ankle inflamed and sore, and in the worst cases it can tear. Left untreated, it can become very difficult to run and can cause serious damage.
Prevention: Work with your sports therapist on a strengthening and flexibility programme. Strong hips and calves indirectly support the Achilles tendon and help it stay supple.
Shin splints
You'll usually feel shin splints as a sharp pain along the inside of the shin, most often when you start a new sport or step up your intensity. It's an overload problem, which makes it very avoidable, but it can be painful if you do get it.
Prevention: Increase your training gradually and wear proper, supportive footwear. Your sports therapist can give you the right stretches to use before and after sessions.
Tennis and golfer's elbow
Despite the names, you don't need to play either sport to get them, and we see plenty of people with tennis elbow who've never picked up a racket. These are overuse injuries of the muscles and tendons around the elbow and forearm, typically felt as a dull ache that won't go away.
Prevention and treatment: A range of massage and stretching techniques can help the elbow heal, and we'll show you exercises to take away with you to help prevent it coming back.
Sprains and strains
From rolled ankles to pulled groin muscles, these are among the most common injuries we see. They can occur in any sport involving running, jumping or loaded shoulder work, such as weight training, and can be very painful if left untreated.
Prevention: They're easily avoided. Work with your sports therapist on building muscle strength and a good flexibility programme, so your muscles are ready for anything you throw at them.
Rotator cuff injuries
The rotator cuff is the group of muscles and tendons that moves and stabilises your shoulder, and tears can occur easily with repetitive movements if you aren't careful.
Prevention: Strengthen your upper body and the muscles of your core and back so they can cope with the demands of your sport. Stretching your chest during your cool-down also helps reduce the risk.
Knee injuries
Knee injuries can happen to anyone, not just professional athletes, and they can lead to more serious complications if they aren't treated quickly and correctly.
Prevention: We'll work with you to strengthen your hamstrings, quads and glutes so they can work with the bones to protect the knee.
Back injuries
Running, tennis and golf can all lead to back problems, but as we all know, back injuries can happen to anyone, especially as we get older.
Prevention: Focus on proper strength and flexibility training, particularly for the small muscles of the back. When these are well trained, they keep the vertebrae supported and reduce the risk of injury.
What you can do to reduce your risk
You don't necessarily need a full strength and conditioning programme to make a difference. Start with these four habits:
Warm up. One of the most common mistakes is skipping the warm-up, and it's never a good idea to work cold, stiff muscles. Raise your core temperature and get blood flowing to the muscles before you begin.
Wear the right kit. Your old faithful trainers could be doing you more harm than good. Make sure your footwear suits your arch, gait and body weight. You'll thank yourself in the long run.
Cool down. Stretching and cooling down after exercise is just as important as warming up. Give your muscles the attention they need afterwards.
Listen to your body. Your body will tell you when something isn't right, and an ache after the gym can mean something more serious. Allow enough rest and recovery between sessions.
When prevention isn't enough
You can do all the preparation and planning in the world, and accidents can still happen. If you do pick up an injury, don't push through it. At The Health Concierge, we offer sports therapy, massage and rehab to help you get back on your feet as quickly and as safely as possible. And if something needs medical attention beyond our scope, we'll make sure you're pointed in the right direction.
Need advice or support with an injury, or want to stop one before it starts?
Get in touch to book your consultation.
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