5 Tips for Preventing Sports Injuries This Season

As a sports medicine physician and team doctor for Anna High School, I see firsthand how sports injuries can sideline athletes at every level. The good news? Many of these injuries are preventable. Whether you're a competitive athlete, weekend warrior, or just staying active for health, these evidence-based strategies can help you stay in the game.

1. Never Skip Your Warm-Up

I know it's tempting to jump right into your activity, especially when time is limited. But a proper warm-up is one of the most effective injury prevention tools available. A good warm-up:

• Increases blood flow to muscles, making them more pliable
• Elevates heart rate gradually, preparing your cardiovascular system
• Activates neuromuscular connections, improving coordination
• Prepares joints by increasing synovial fluid production

Aim for at least 10-15 minutes of dynamic warm-up activities. This means movement-based stretching like leg swings, arm circles, and sport-specific drills—not static stretching, which is better saved for after your workout.

2. Progress Gradually

One of the most common causes of sports injuries I see is doing too much, too soon. This applies to:

• Increasing running mileage or intensity
• Adding weight in strength training
• Returning to sports after a break
• Starting a new activity or sport

3. Incorporate Strength and Balance Training

Many sports injuries occur due to muscular imbalances or weakness in stabilizing muscles. A well-rounded strength program should include:

• Core strengthening: Your core is the foundation for all movement. Planks, bird-dogs, and dead bugs are excellent choices.
• Hip strengthening: Weak hips contribute to knee, ankle, and lower back problems. Don't neglect exercises like clamshells and lateral band walks.
• Balance training: Single-leg exercises improve proprioception and reduce ankle and knee injury risk.
• Eccentric exercises: These involve controlling a muscle as it lengthens and are particularly protective against strains.

4. Use Proper Equipment and Technique

It sounds obvious, but I frequently see injuries that could have been prevented with appropriate equipment:

• Footwear: Wear shoes designed for your specific activity and replace them when they're worn out. Running shoes typically need replacement every 300-500 miles.
• Protective gear: Helmets, pads, mouthguards—use what's recommended for your sport, every time.
• Proper fit: Equipment that's too big or too small can actually increase injury risk.

Additionally, don't underestimate the importance of proper technique. Consider working with a coach or trainer to ensure your form is correct, especially when learning a new activity or if you're experiencing recurring issues.

5. Listen to Your Body and Rest

This may be the most important tip of all. Your body gives you signals when something is wrong—learn to recognize and respect them:

• Pain is a warning signal. There's a difference between the discomfort of a hard workout and pain that indicates injury. Sharp, sudden, or persistent pain should not be ignored.
• Fatigue increases injury risk. When you're tired, your form suffers and reaction times slow. Quality training when fresh beats excessive training when exhausted.
• Rest is when your body rebuilds. Schedule rest days into your training plan. They're not optional—they're essential for improvement.

Staying Active, Staying Safe

The goal isn't to avoid activity out of fear of injury—the benefits of regular exercise far outweigh the risks. Instead, these strategies help you stay active consistently by reducing the setbacks that come with preventable injuries.

If you're dealing with a current injury, experiencing recurring problems, or want personalized advice for your training, I'm here to help. Sports medicine is about keeping you doing what you love, safely.