5 Common Sports Injuries and How to Prevent Them

By Emilie Smale, Certified Athletic Therapist

Whether you’re a weekend warrior, a competitive athlete, or just getting into fitness, sports injuries can be a frustrating and painful setback. The good news? Many of them are preventable with the right preparation, technique, and care. 
As an athletic therapist, I regularly work with people recovering from injuries that could have been avoided. Here are five of the most common sports injuries I see and how you can lower your risk.

1. Ankle Sprain

What it is: A stretch or tear in the ligaments that support the ankle, usually caused by rolling or twisting the joint. 
Common in: Soccer, basketball, trail running, and other sports with quick directional changes. 
Prevention tips: 

• Strengthen the muscles around the ankle with balance and proprioception exercises (like single-leg stands or using a wobble board). 
• Always warm up before activity. 
• Wear sport-appropriate, supportive footwear. ​

2. ACL Tears

What it is: A tear in the anterior cruciate ligament of the knee, often occurring during sudden stops, pivots, or awkward landings. 
Common in: Soccer, basketball, skiing, and other high-impact or pivot-heavy sports. 
Prevention tips: 

• Incorporate neuromuscular training to improve landing mechanics and core stability.
  
• Strengthen hamstrings and glutes to support the knee. 
• Avoid training on fatigued muscles, which compromises form.​

3. Rotator Cuff Injuries ​

What it is: Strains or tears in the muscles and tendons that stabilize the shoulder. 
Common in: Baseball, tennis, swimming, CrossFit, and other overhead sports.
Prevention tips: 

• Strengthen the rotator cuff and scapular stabilizers with targeted resistance exercises.
• Don’t skip rest days, overuse is a major factor. 
• Focus on proper technique, especially in throwing or lifting movements.

4. Shin Splints ​

What it is: Pain along the front or inner part of the lower leg, often from overuse or improper mechanics. 
Common in: Runners, dancers, and high-intensity training participants. 
Prevention tips: 

• Increase mileage or intensity gradually. 
• Use proper footwear with arch support. 
• Strengthen and stretch the calves and shin muscles

5. Tennis Elbow (Lateral Epicondylitis) ​

What it is: Inflammation of the tendons on the outside of the elbow, typically from repetitive wrist and arm motions. 
Common in: Tennis, pickleball, and any repetitive grip-based sports or movements. 
Prevention tips: 

• Use proper technique, especially with gripping or swinging motions. 
• Strengthen forearm muscles to handle repetitive loads. 
• Cross-train to avoid overuse in one area

Final Thought

While no one can completely eliminate the risk of injury, taking a proactive approach through conditioning, recovery, and proper technique can go a long way. If you’re dealing with pain that isn’t going away, or want to build an injury prevention plan tailored to your sport or lifestyle, an athletic therapist can help.
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Want to know more or book a session? Call us at 204.885.9292 or book online at insahyu.com

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