Fundamental checklist of things to do to prevent Sports Injuries


Nowadays, we find well-intentioned recommendations to do more exercise and become more active. However, we all know that people of all ages, at some stage of their lives, suffer from injuries during sporting activities and studies are suggesting that more injuries are occurring regularly. In the case of children for example, according to a report by Safekids Worldwide, there were 1.3* million sports injuries in the United States alone.

Sports injuries happen during exercising and games.

Some injuries happen accidently while some are caused due to poor training practices, improper gear, or not understanding body requirements.

With proper technique, right measures and effective strategy, sports injuries can be avoided in adults, teenagers and children.

Here is a fundamental checklist of things that should be followed to prevent sports injuries:

  • Maintain good health condition required by the sport, particularly during the off-season.
  • Warm up thoroughly by using gentle movements and perform slow and sustained stretches.
  • Wear appropriate gear such as anklets, mouth guard, pads, helmet and footwear to avoid any injury, strap the vulnerable joints, to avoid any painful situation later.
  • Stay hydrated by drinking plenty of fluids before, during and after the game. (Take advice from the sports nutritionist).
  • Avoid exercising in the hottest part of the day, between 11 am and 3 pm.
  • Build a regime of exercises, and participating in other sports programs.
  • Do not force your body into a sports, until it is ready for it. (Especially when you are at extreme levels of tiredness).
  • Participate in strength training and muscle building to improvise their ability to fulfill game requirements.
  • Cooling down relaxes your muscles using proper technique and sustained stretches. (seek guidance from a trained physiotherapist)
  • Give yourself an adequate recovery time between sessions to avoid muscle cramps and tenderness.
  • Keep track of your performance and intensity by having regular medical check-ups.


Things to remember: Common causes of sports injuries are overuse of a muscle or/and applying force on muscle more than its natural ability. Moreover, frequent injuries can be an indication of a serious issue. The best approach in such situation is to consider professional help and treatment to regain the muscle strength.

*Number of children seen in US emergency departments with sports-related injuries in 2012.