Play More, Hurt Less: A Guide to Athlete Injury Prevention

Introduction

The average sports season typically lasts between three and six months, with some extending even longer. Even a relatively minor injury can result in losing weeks or months of playing time. Regardless of competition level—whether on an elite travel team or playing for fun—sports lay a strong foundation for developing movement patterns and enhancing mental well-being. Being sidelined can have noticeable negative effects, such as mental health struggles, loss of learned motor skills, decreased energy levels, sleep disturbances, and more.

Injuries are, unfortunately, a fact of life; however, many are preventable. Physical condition, psychological health, and nutrition all contribute significantly to an athlete's readiness to compete. Although there is no way to completely eliminate risk, controlling as many factors as possible can make the difference between finishing a season on the sideline or in the game.

Understanding Common Types of Athlete Injuries

Sprains, strains, pulls, inflammatory overuse injuries, fractures, dislocations, and concussions are the most common types of injuries seen in athletes. In my experience, almost all injuries tend to fall into two main categories: impact-related and movement-related, or a combination of the two. For example, a football player may sustain a knee injury from twisting alone, or they may be injured due to external impact during a twisting motion. Injuries such as fractures and concussions are primarily caused by impact. These injuries are generally more challenging to prevent, though proper nutrition and appropriate equipment can help improve safety. Movement-related injuries are caused either by a motion that requires more force than the body can manage or by repetitive motions being performed frequently.

Many factors can contribute to athletic injuries, including overuse, poor technique, insufficient rest or recovery time, inadequate conditioning preparation, poor nutrition, and more. In the heat of competition, it is incredibly common to miss the warning signs of an injury. Knowing when to pull an athlete and when to push them is a challenging decision for coaches at any level, and the correct choice may differ from athlete to athlete. Regardless of the injury, the response can be critical. Anything from a mild ankle sprain to a torn ligament should be evaluated by a physical therapy professional to support recovery and long-term outcomes.

Sprains, strains, and tears occur when a muscle, tendon, or ligament is exposed to forces beyond its capacity. Sprains involve injury to a ligament and are categorized by severity, ranging from mild stretching to a complete tear. Strains are similar injuries but occur in a muscle or tendon rather than a ligament.

Injuries such as shin splints, tennis elbow, golfer’s elbow, and other tendinopathies are related in that they typically result from repetitive overuse. These conditions involve microscopic tissue damage and inflammation or degeneration, rather than a single acute tear.

Fractures and dislocations occur at the bone or joint level rather than in soft tissue. A dislocation occurs when the bones of a joint are forced out of their normal anatomical alignment and do not return to position on their own. If the joint shifts out of place but returns to normal without external intervention, it is referred to as a subluxation. Fractures are breaks in bone and are categorized based on the pattern, location, and severity of the break.

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The Role of Proper Conditioning

The most effective method of injury prevention is pre-conditioning. Proper training builds strength and prepares the body for the demands of activity. Sprains, strains, inflammatory injuries, and more can often be reduced through a well-designed pre-season conditioning program. Strength training increases the load that muscles, tendons, and ligaments can tolerate, while flexibility training improves overall range of motion. Gradually increasing load in a controlled environment helps the body adapt, making it better prepared to handle similar stresses in less controlled settings. Much like gradually socializing a dog to new environments, progressive exposure helps prevent overwhelming responses.

Working with a professional can help ensure that training loads are increased at a safe yet challenging rate and that the exercises are sport-specific. For example, while squats effectively build leg strength, a hockey athlete should also incorporate lateral movements that better replicate skating demands and prepare them for prolonged high-intensity activity. In a scientific study that researched the how effective conditioning is in the prevention of sports injuries it was concluded that injuries were reduced by about 30% when pre-season strength training programs were followed. They also found that overuse injuries decreased by nearly 50%!

Should children really be lifting weights? Children lifting weights is 100% safe as long as it is being done in a proper routine and with correct loading.

Importance of Warm-Up and Cool-Down Routines

A proper warm up routine is instrumental in preventing injuries. Warm ups, specifically those that include dynamic movements, have been heavily studied and have proven to be highly effective for improving performance and decreasing injury risk. An effective warm up increases blood flow and prepares the body for performance. Dynamic movements, are movements combine aerobic exercise with range of motion stretches and are proven to recruit the brain and nervous system more than static motions. Static motions involve movements that only target range of motion such as seated toe touches. Optimal dynamic movements depend on the exact activity you are doing but some great examples are high knees, walking lunges, inch worms, arm swings and more.

Many people believe that static stretching before activity is sufficient but it has been proven that stretching alone has no benefit in regards to injury prevention and minimal effect of performance, unless the sport requires high range of motion such as dance. Dynamic movement is required for a warm up to be considered effective. The explosiveness of sports and their unique movement demands as well as acceleration and deceleration, require an increased cardiac output that static stretching cannot achieve. However, stretching as a cool down has been proven to reduce delayed onset muscle soreness or DOMS. Cool down stretches do not need to take very much time, often 5 to 10 minutes is sufficient. To avoid muscle soreness, including some low intensity aerobic activity such as walking, is very effective. The primary goal of a cool down is to reduce heart rate and increase blood oxygen levels. It is also a great time to improve flexibility.

Technique and Skill Training

There is a reason coaches are required to earn certifications and complete ongoing training updates. Teaching athletes how to perform movements successfully is only part of the bigger picture. Executing those movements correctly is equally important, as proper technique significantly reduces the risk of injury.

In football, for example, tackling is one of the most physically demanding aspects of the game. Without hours of safe, structured contact training, injuries would be inevitable. It is often said that athletes should practice at least twice as much as they compete—a substantial investment of time and effort—but that preparation is essential for both performance and safety.

Even in non-contact activities, improper technique can lead to serious injuries. When dancers land incorrectly or spin without proper form, the strain can take a lasting toll on their bodies. Ultimately, proper body positioning and sound mechanics are critical components in preventing injury and promoting long-term athlete health.

Equipment and Environment Considerations

One of the simplest—yet often most financially challenging—aspects of injury prevention involves equipment and environmental safety. Even something as basic as properly fitted, well-supported shoes can prevent issues such as shin splints and chronic lower-leg pain. In contact sports, the quality of helmets and other protective gear has improved dramatically in recent years. Many modern football helmets, for example, are designed with advanced padding systems and air-cushion technology that help reduce impact forces and allow for more gradual deceleration during collisions. While purchasing brand-new helmets for an entire team may not always be financially feasible, investing in upgraded safety equipment as funds allow is a long-term investment in athlete health.

Regularly inspecting equipment is equally important. Routine checks ensure that damage or defects are identified before they cause harm. Developing the habit of examining equipment before each use can make the difference between catching a malfunction and suffering a preventable injury. I learned this lesson firsthand when I neglected to inspect my archery arrows before target practice. After drawing and releasing the bow, the arrow snapped in half—one portion flew toward the target, while the other went through my arm. I may never know whether I would have noticed a weakness in the arrow beforehand, but I do know that a simple inspection could have prevented a potentially serious injury.

Every sport has specific equipment requirements designed with safety in mind, yet footwear is often overlooked. Chronic inflammatory conditions in the lower limbs, such as shin splints, are heavily influenced by shoe support and fit. Unsupportive footwear can affect not only an athlete’s comfort during play but, in some cases, their long-term ability to participate. While specialty footwear can be expensive and frequent replacements may not always be realistic, affordable insoles available at most drugstores can provide meaningful support. Sometimes a small investment can mean the difference between a painful season and a successful one. Whether it is cleats, skates, or running shoes, all athletic footwear should prioritize support and comfort.

Creating a safe environment can be more complex. Ensuring a gym floor is clean and dry is straightforward, but outdoor sports introduce unpredictable elements such as weather and field conditions. Decisions about canceling or proceeding with practice should always prioritize athlete safety. Although it may be disappointing to cancel a session before an important tournament, the risk of losing a key player to preventable injury could have a far greater impact on the team’s success.

Nutrition and Hydration's Impact on Injury Prevention

Balanced nutrition plays a vital role in strength development and tissue repair. When we push our bodies physically, microscopic tears occur in our muscle fibers. This is a normal and necessary part of the muscle-building process. However, without proper nutrition, the body cannot effectively repair these microtears. Protein intake is especially important, as it provides the building blocks required for muscle repair and recovery. Athletes who do not consume adequate protein may not fully recover before their next training session. Over time, insufficient recovery can accumulate and leave them more vulnerable to injury.

Creatine, a compound produced naturally in the body and found in certain foods, also supports muscle performance and recovery. It plays a role in energy production and helps maintain muscle hydration, which is particularly beneficial during intense training periods with limited rest. During demanding phases of training, both protein and creatine may be supplemented to support faster recovery and reduce injury risk. (Stay tuned for a deeper discussion on supplements in a future article.)

Hydration is another critical component of muscle recovery and overall performance. Since the human body is composed of approximately 60–70% water, maintaining proper hydration is essential for daily function. Water helps lubricate joints, allowing them to move smoothly and reducing unnecessary friction and stress. Adequate hydration also improves muscle elasticity, enabling muscles to tolerate greater loads and move more efficiently through a full range of motion. In short, proper nutrition and hydration are foundational elements of injury prevention and long-term athletic health.

Psychological Factors in Injury Prevention

Stress has numerous physiological effects on the body. The brain does not distinguish well between physical danger—such as being chased by a bear—and psychological pressure, like the anxiety an athlete may feel before a major basketball game. In both cases, the body activates its stress response. Heart rate, blood pressure, and breathing rate all increase as part of this reaction.

While this response is helpful in short bursts, prolonged stress can be harmful. If the body remains in a heightened state for too long, energy stores become depleted, recovery is impaired, and the risk of illness or injury increases. Stress also contributes to mental fatigue, which can reduce concentration and decision-making ability. In sport, lapses in focus or small performance errors can quickly lead to injury.

Prioritizing rest, recovery, and mental performance preparation can significantly reduce these risks. Techniques such as mindfulness and controlled breathing exercises help regulate heart rate and calm the nervous system, keeping the body in a more relaxed and recoverable state. Maintaining a positive mindset and staying connected to personal motivation can also enhance focus. An athlete who is mentally prepared and fully present is far less likely to make the kinds of mistakes that result in injury.

Monitoring and Early Intervention

While it is entirely unrealistic to expect every sports team to have a physical therapy professional on their staff, having individuals committed to recognizing and respond to an injury properly can have significant effects on the length of recovery time. When in doubt, it is always best to remove the athlete from activity and refer to a professional. All injuries have a different recommended return to play protocols that should be followed, this often includes a process called progressive overloading. Progressive overload refers to gradually increasing the load on the injury over time to build strength. Overloading an injured body part requires an in-depth understanding of how the body part functions and what level of overload is appropriate at what stage post-injury. Another reason it is beneficial to elicit the help of a professional is that rehabilitation back to sports requires a more lengthy, thorough process than returning to day to day life. The demands sports have on the body require it to be stronger and more prepared than average daily tasks.

While it is always good to have a professional involved in the injury-return to sport-process, what can you do to mitigate the risk or help the recovery? Baseline screenings and regular check ins are a great way for teams to ensure a positive recovery. A baseline screening refers to completing a pre-injury checklist to help a professional better understand where an athlete was before an injury so they can work to get them back to that. A great example of this is SCAT testing which is a common concussion assessment tool. A SCAT document can be downloaded for free from the internet and has detailed instructions on how to complete it. Having this completed before an athlete receives an injury allows for a physical therapy professional to get insight into how an athlete responded before experiencing their concussion. If an athlete cannot complete a motion in a controlled environment without experiencing an increase in pain or other symptoms, they should not be allowed to participate in a more competitive environment.

Resources

We have included all of the resources that were utilized for information in the above article if you would like to research further!

• Stay in the Game: Comprehensive Approaches to Decrease the Risk of Sports Injuries https://doi.org/10.7759/cureus.76461

• Injury Prevention, Safe Training Techniques, Rehabilitation, and Return to Sport in Trail Runners https://doi.org/10.1016/j.asmr.2021.09.032 

• Petty's Principles of Musculoskeletal Treatment and Management https://books.google.ca/books?id=9k-7EAAAQBAJ&lpg=PA233&ots=VMu-hGEC4E&dq=progressive%20overload%20and%20injury%20rehab&lr&pg=PA233#v=onepage&q&f=false

• Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers https://doi.org/10.2478/hukin-2021-0065