Essential tips for preventing sports injuries

Getting exercise is good for your body and soul, but being active comes with a level of injury risk.

Basic injury prevention

So what can you do to prevent sports injuries? And what do you do when basic injury prevention steps don’t work? Gundersen’s Sports Medicine experts offer up some useful tips that can help you stay injury free.

Acute vs. chronic injury: When to see a doctor?

Acute injuries and chronic injuries are two different types of injuries that can occur in sports or physical activities. They usually vary in terms of how they present, how long they last and how they are caused.

Acute injuries

Acute injuries are sudden, traumatic injuries that occur because of a specific incident. Examples of acute injuries include:

• Sprains
• Strains
• Fractures
• Dislocations
• Concussions

Acute injuries can result from falls, collisions, twists or direct blows to the body. They usually cause immediate pain, swelling and limited range of motion.

Children can be especially prone to acute injuries given their thirst for adventure and excitement. It’s important to seek medical help for your child when there are signs of trauma.

Chronic injuries

Chronic injuries develop over time and are often the result of repetitive stress or overuse of a particular body part. These injuries occur due to the cumulative effect of repetitive motions, poor technique or inadequate rest and recovery. “Some people may be more at risk for overuse injuries because the way they are built or how they exercise puts them more at risk,” says Scott Escher, MD of Gundersen Sports Medicine. “For example, people with high arches are more likely to get stress fractures of some bones in their feet like the metacarpals.”

Common chronic injuries include:

• Tendinitis
• Stress fractures
• Bursitis
• Muscle strains

Symptoms of chronic injuries may include persistent pain, swelling, weakness or limited mobility. They tend to worsen over time and may become more noticeable during or after physical activity.

Both acute and chronic injuries require attention and appropriate management. It's important to seek medical evaluation and treatment for any injury to ensure proper diagnosis, treatment and recovery. Prompt care can help prevent further damage and promote healing. “In many cases, the longer an active individual lets an overuse injury go without intervention, the longer it will take to go away,” says Dr. Escher.

5 Ways to Prevent Injuries

Injuries happen when you’re active. That’s the reality. But these five things can help you reduce your chances of injuring yourself.

Warm up and stretch

It's important to warm up your muscles before exercising or playing sports. Stretching increases blood flow and flexibility – which can help prevent muscle strains and sprains – and also improves muscle elasticity and reduces muscle tension.

“An active warmup is a wonderful way to get ready for exercise and activity. Do some calisthenics like jumping jacks or go for an easy run with high steps to get the blood flowing and help prevent acute injury. We typically suggest static stretching after exercise to improve flexibility,” recommends Dr. Escher.

If done properly, stretching can also result in increased flexibility, improved posture, enhanced athletic performance and stress relief. “Most strength and conditioning coaches think improving flexibility can help improve running speed,” adds Dr. Escher.

Use proper technique

Using proper technique ensures that your body is moving in an efficient and safe manner, minimizing the stress on your joints, ligaments and muscles. Correct form promotes joint stability and proper alignment, reducing the risk of chronic joint issues and wear and tear on the body. “If you’re a big bike rider, getting a bike fit from a knowledgeable individual can improve your comfort on your bike and lessen your risk for overuse injury,” says Dr. Escher.

Use the right equipment

Sports equipment is designed to provide protection and reduce the risk of injury. It’s important that you use the appropriate protective gear for your sport or activity, such as helmets, pads, mouthguards or supportive footwear. Gundersen’s Sports Medicine experts can provide equipment tips and suggestions and ensure proper fit so you are well-protected.

Rest and recovery

Rest allows your body to recover from the physical stress and strain of exercise, reducing the risk of overuse injuries. Continuous training without proper rest can lead to fatigue, decreased performance, and an increased likelihood of injuries.

Make sure you listen to your body. Pay attention to any pain, discomfort or signs of fatigue during physical activity. If you experience pain or feel excessively tired, take a break and allow your body to rest and recover.

Vary your activities

Cross-training and changing up the activities that you do can help prevent overuse injuries by giving different muscle groups a chance to rest and recover. It also helps improve overall fitness and reduces the risk of repetitive strain injuries. “Cross training is a way to let some parts of your body rest while still getting the benefits of exercise. For example, swimming works mainly the upper body, torso and shoulders, while biking or running on a different day targets the lower body,” says Dr. Escher. “Avid weightlifters will often target different body parts on different days of the week to allow time for the muscles to recover. The more an athlete matures, the more important it is to allow the body to recover from an activity because we rebuild our tissues slower as we age.”

Gundersen sports injury services

Learning how to prevent injuries is only part of the battle. It’s also important to know when to naturally treat injuries and when to seek help.

Treating sports injuries at home is possible, but it’s important to talk to a medical professional about your situation so you can recover fully from your injury and lessen your risk for re-injury. Gundersen’s Sports Medicine experts will arm you with exercises, tips and more to get you back to the activities you love quickly and safely. Our Sports Medicine team works closely with primary care providers, including Pediatrics, to ensure you’re properly taken care of.

“Typically, if someone has an overuse ache or pain, waiting two or three weeks to see if it will improve is a reasonable time before coming in for our expertise,” suggests Dr. Escher.