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Common Sports Injuries: How to Protect Yourself


When we first start playing sports, we often do not remember that our untrained muscles will have to undergo serious stress, which can lead to injuries. In this article, will tell you how to protect yourself from common injuries and benefit from exercise.

What are the types of injuries?

The first type of sports injuries is acute. They appear abruptly during training. These are sprains, tears of muscles and tendons, fractures and other types. They have the following symptoms:

  • sudden severe pain,
  • swelling in the area of ​​injury,
  • muscle weakness in the injured area,
  • lack of mobility in the area of ​​injury.

The second type of injury is chronic. This type of injury can occur if you have not calculated your physical activity correctly over a period of time (e.g. several days in a row). Signs of a chronic injury:

  • pain is constantly present during movements,
  • when there is no load, pain becomes dull, but persists,
  • swelling occurs at the site of the injury.

How to protect yourself from sports injuries?

  1. Choose the right athletic shoes. It should be comfortable, help you keep your balance, secure your ankle and have a cushioned sole that absorbs the force of impact of the foot against the surface.
  2. Carefully study the safety precautions for the physical activity you choose.
  3. Find out what the limits of your endurance, flexibility and strength are, and calculate the load based on these indicators.
  4. If you’re a beginner, choose exercises that will benefit your cardiovascular system, respiratory system, and improve flexibility.
  5. Exercise should be regular and moderate. One vigorous workout per week can lead to injury. This is especially true for football, hockey, basketball and other gaming activities (you can place bets on competitions in these sports at the bookmakers from
  6. Be sure to warm up before moving on to your workout. Pay attention to stretching before serious physical activity.
  7. Always follow the advice of the instructor or coach you are supervising.
  8. If possible, do not exercise on sites that are covered with asphalt or concrete. For jogging and sports games, a soft and even surface is better, which will reduce the risk of injury and bruising.
  9. Do not neglect protective equipment (helmet, knee pads, elbow pads) if you may fall or hit something during exercise.
  10. Complicate exercises and increase the load should be gradually, slowly.
  11. Don’t make any sudden body turns and be sure to bend your knees when landing after a jump (landing on straight legs can cause injury).
  12. Cool down after a hard workout to keep the warm muscles from cooling down too quickly.
  13. Avoid overtraining. Your muscles need to rest and recover in time.


Sports injuries are faced by everyone who decides to lead an active lifestyle. All injuries require first aid (you need to ensure the rest of the injured limb and apply ice) and a mandatory visit to the doctor. Compliance with safety regulations, proper selection of equipment and a competent approach to the training process will help reduce the risk of injury.

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