Common Sports Injuries and How to Avoid Them

The Injuries: What, Why, and How

Strains and Sprains: Overstretching or tearing of muscles (strains) and ligaments (sprains) often occur suddenly—like ankle twisting or pulling a hamstring.

Tendinopathies: Repetitive loading of the Achilles or patellar (knee) tendon can cause degeneration, especially in runners and jumpers.

Stress Fractures: Sudden increases in activity or improper footwear can lead to small bone cracks, often seen in “over-enthusiastic” new trainees.

Contributing Factors: Rapid shoeless workouts, skipping dynamic warm-ups, or poor technique all load tissues beyond what they can handle.

Prevention: Training Smarter, Not Just Harder

Follow the 10% Rule: Never increase your weekly volume or intensity by more than 10%—this gives your body time to adapt.

Dynamic Warm-Ups and Cooldowns: Mobilize joints, activate key muscles, and prep your body with dynamic movements—then stretch after.

Footwear and Surfaces: Replace running shoes every 500–700 km and choose sport-appropriate shoes to protect joints.

Movement Screens: A quick check-up with a physiotherapist like Dr. Pooja Jhade (HOD Physiotherapy) can identify imbalances early and prevent injuries before they escalate.

Rehabilitation and Return to Sport

Prompt Assessment: Early expert input means less downtime and better outcomes—delaying treatment often worsens the problem. Initial recovery and postural correction are overseen by Dr. Pooja Jhade and her team.

Progressive Loading: Controlled rehab exercises rebuild tissue safely—never return to full intensity too soon.

Monitor Pain: Pain above 3/10 is a warning—adjust your program or seek professional review. For more complex injuries such as ligament tears or fractures, Dr. Nataraj H M provides advanced orthopaedic solutions including arthroscopy, ACL reconstruction, and robotic-assisted knee surgeries.

Don’t wait for pain to put your game on pause. Implement smart prevention, stay aware of your body, and consult with trusted experts at 5 Sports Health. With Dr. Pooja Jhade leading physiotherapy and rehabilitation and Dr. Nataraj H M bringing expertise in orthopaedics and surgical care, you’ll have the complete team to keep you moving stronger for longer.

Protect yourself, play longer—book your injury-prevention session today!