Injury Prevention In Sport

Posted By peakperformance

Introduction To Injury In Sport

I wanted to write this post to address an issue that many of my clients face on a regular basis, sports injuries.


Doing regular exercise and engaging in sports is good for your body and health, however this can sometimes lead to injuries. The following are the common causes of sport injuries:

  • Accidents such as heavy blow or a fall
  • Lack of proper warm-up before exercise
  • Use of poor technique or inappropriate equipment
  • Pushing your body too hard

The most common sports injuries 

Most common sport injuries are strains (muscle injuries), stress fractures (bone injuries) caused as a result of placing an abnormal stress on joints, tendons, muscles and bones and lastly sprains (ligament injuries).

Preventing sports injuries 

Most common sport injuries can be minimised by:

Hydrating your body 

By drinking plenty of water before and after or during the exercise. Do not use alcoholic, highly sweetened or carbonated beverages. If you are undergoing a strenuous workout for more than one hour, take beverages with electrolyte replacements. One of the best ways to know if you are properly hydrated is clear urine. Drinking plenty of fluids will help you avoid heat injuries during play. If possible stop play, competition, or practices during high humidity or heat periods.

Pay attention to your body 

If you feel something isn’t right, back off. See a doctor if the situation deteriorates.

Progress gradually

When beginning a new activity, make sure you do not overdo. Build on the fitness levels as you set your objectives. If you know your limits, your risk of sustaining sports injuries will be low. If you are not fit, you are likely to experience heat related injury or a pulled muscle. Trying to do a lot when your body isn’t conditioned for it can also increase your risk of sustaining an overuse injury.

Look at your workout plan in terms of Frequency, Intensity, and Time (FIT). Just one of the above areas should be increased every week, as a general rule.

In case you’re suffering from a heart condition, chronic illness or are above 40 and haven’t exercised for a long time, consult your doctor just before you embark on a vigorous workout plan.

Wear appropriate clothing

Playing or exercising when you are dehydrated or have hyperthermia can lead to sport injuries. It’s always advisable to wear protective gear that should be light and allow your sweat to freely evaporate. Sweat cools you when it escapes from your body.

On the other hand, never deliberately put on excessive clothing that may make your body overheat. Doing this will make your body lose more body fluids unnecessarily, which may have adverse effects and should be replaced fully. Excessive sweating will not help you shed off extra fat. In hot and humid conditions, the difference in weight before and after a workout plan is mainly your body fluid, all of which should be replaced if you want to maintain a healthy state.


Every sport has a risk. Generally, the more contact in sports, the higher the risk of sustaining traumatic injury. However, majority of sport injuries in players are as a result of overuse. Wearing appropriate attire, warming up before play or exercise and progressing gradually among other things can help you prevent sports injuries.