Getting hurt in any sport can be a big setback, so it’s important to take steps to avoid injuries. Below are some common sports injuries and simple tips to help prevent them.
Why is injury prevention important?
Injuries can be hard to deal with, especially when they stop you from playing a sport you enjoy. Time away from training can slow your progress and reduce your fitness, and you may need time to rebuild your strength and endurance. Injuries can also affect your mental health, so it can help to talk to a therapist if you’re struggling with the downtime.
Football injuries
Football, being one of the UK’s most popular sports, comes with a high risk of sprains—especially to the ankles, hamstrings, and groin. To reduce the chance of sprains, wear well-fitting boots that support your feet and ankles, and include muscle-strengthening exercises in your training. Simple drills like using a resistance band with your feet can help strengthen the muscles around your joints.
Rugby injuries
Rugby is a contact sport, so injuries can range from broken noses and fractured fingers to serious head injuries like concussions. Head injuries are a major concern, and many former players are raising questions about how well they were protected. Wearing the right protective gear—scrum caps, mouthguards, and shoulder padding—can reduce injury severity. Support taping around vulnerable areas such as the shoulders and knees can also help.
Running injuries
Runners can get a variety of injuries, whether they’re professionals or hobbyists. Runner’s knee, which causes pain around or under the kneecap, is common and often linked to poor running form or existing knee issues. Prevent it with a proper warm-up, regular stretching, and exercises to strengthen the muscles around the knee, like the thighs. Using cold therapy after a run can also reduce inflammation.
Stress fractures are another running-related issue. They’re small cracks in the bones caused by repeated impact and are common in the feet, femur, tibia, and fibula. To lower the risk, eat a balanced diet rich in calcium and vitamin D, increase training intensity slowly to let your body adapt, and wear proper running shoes that cushion impact.
Repetitive strain injuries (RSI)
RSIs happen when a joint repeats the same movement over and over. Tennis players often get tennis elbow, while golfers may develop pain in the back, shoulders, or wrists. Poor technique, bad posture, and not enough rest make RSIs worse. If you suspect an RSI, see your GP to find the exact cause. Anti-inflammatories usually help more than simple painkillers, and using heat or ice can reduce pain and swelling. Physiotherapy can give you helpful exercises so you can keep moving without making things worse.
Rest and recovery
Resting an injury is essential. Pushing through pain or overtraining won’t make you better faster and can lead to worse problems. Fatigue and poor judgment raise the risk of injury, so include rest and recovery in your training plan to stay healthy and improve safely.