Sports injuries can often be avoided with the right preparation and advice. Our Physiotherapists in Oxford Circus recommend dynamic warm-ups, strength training, proper technique and ergonomic footwear as core strategies to prevent common injuries. Listening to your body, staying hydrated and progressing training intensity gradually are also essential. For those recovering from injury or with persistent concerns, a physiotherapist can tailor programs to restore function and reduce re-injury risk.
Sports injuries can put a serious dent in your fitness routine. Whether you’re a professional athlete or someone who enjoys weekend hobbies, with any physical activity there comes a risk of injury. Fortunately, there are steps you can take to reduce the likelihood of injury which, in this piece, we’ll share tips from experienced physiotherapists in Oxford Circus to help you stay injury-free and perform at your best.
1. Warm-Up and Cool Down:
One of the best ways to prevent injury is to include a good warm-up and cool-down before and after your workout. Warming up helps to prepare your muscles and joints for activity and cooling down allows your body to return to its resting state gradually. According to physiotherapists, skipping these steps is one of the leading causes of muscle strains and joint injuries.
Warm-Up:
You should include light aerobic exercise (such as jogging or cycling) and dynamic stretches during a warm-up. Dynamic stretches involve movements that take your muscles through their full range of motion like leg swings or arm circles.
Cool-Down:
It is good to use static stretches, holding each stretch for 20-30 seconds to help your muscles relax and lengthen in a cool-down to help to improve flexibility and decrease the risk of muscle tension.
2. Strengthening exercises:
Another good way to prevent injury during exercise is by focusing on strength training for the muscles involved in your sport because weakness in these areas lead to an increased risk of moving incorrectly.
Strength training exercises that target key muscle groups like your core, legs, and shoulders can also help to improve stability. An exercise plan specific to your routine, including strength, endurance, and flexibility training, helps maintain muscle balance, which is crucial for injury prevention (1).
3. Proper Form and Technique:
Poor technique during exercise or sports can significantly increase the risk of injury as using incorrect techniques puts unnecessary stress on your muscles and joints. Physiotherapists usually recommend working with a coach or trainer to assess your technique and make any necessary corrections.
For example, when running, it’s important to maintain an upright posture, avoid overstriding, and land with a slight bend in your knee to reduce any impact on your joints. (2).
4. Know your limits
Another good piece of advice from our Oxford Circus physiotherapists is to always listen to your body. Pain is your body’s way to let you know that something isn’t right. It is important feedback that you must listen to as ignoring discomfort can cause long-term damage or extending your overall recovery time.
Any significant pain experienced during physical activity should be addressed by professional advice. Continuing to train or compete with an injury can turn a minor problem into a major one. Additionally, allowing for rest days helps your muscles to recover and rebuild, which reduces the risk of overuse injuries.
5. Footwear
Using the correct footwear to prevent sports injuries is also something important to consider, especially in running or high-impact sports. Poor quality or inappropriate shoes can lead to a range of injuries, including blisters, sprained ankles, and knee pain.
Physiotherapists emphasise the importance of selecting shoes that provide enough support for your activity. For example, running shoes should offer cushioning and arch support, while court shoes for tennis should have lateral support to prevent ankle twists (3).
6. Stay Hydrated
Dehydration can lead to muscle cramps and fatigue both of which increase the likelihood of injury. Physiotherapists recommend drinking plenty of water before, during, and after exercise to maintain proper hydration levels. In addition, replenishing electrolytes with sports drinks may be necessary during long periods of intense activity in hotter temperatures.
7. Gradually Increase Intensity
Whether you’re getting back into exercise after an injury or pushing for a personal best in a competition, it’s important to gradually increase the intensity of your workouts. Jumping too fast into frequencies or intensities of exercise you have never done before can overload your muscles and joints, increasing the risk of strains and sprains.
Instead, gradually building up your endurance, strength, and skill level is a much safer way to bring about steady progression.
8. See a Physiotherapist if needed
Finally, if you’re recovering from a previous or reoccurring injury or have concerns about your physical condition before starting or during exercise, don’t hesitate to consult with a physiotherapist. Physiotherapists are experts in physical assessment and can provide advice specific to your individual needs to help you prevent injuries. They can also guide you through proper rehabilitation strategies if you’re recovering from an injury, ensuring that you return to sport safely.
George Block
BSc Sports Rehabilitation
References:
- Hrysomallis, C. (2011). Injury prevention in sport: A review of the literature. Australian Journal of Science and Medicine in Sport, 44(2), 155-161.
- Niemann, D., et al. (2019). The influence of running technique on injury prevention. Sports Medicine, 49(7), 1237-1244.
- Reilly, T., & Brooks, G. A. (2016). Sports shoes and their relationship to injury. Sports Science Review, 24(3), 29-38.