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Common Sports Injuries: Prevention & Rehab Guide

As a family physician practicing sports medicine, I see a lot of injuries. Although some are caused by accidents, most injuries can be prevented.

In this post, I’ll share with you the 19 most common sports injuries. I’ll also provide some useful information to help with prevention, treatments and physical therapy exercises.

Which Sports Have the Most Injuries?

Let’s look at some sports injuries stats:

  • About 30 million U.S. youths play sports, and more than 3.5 million are injured each year (Stanford)
  • Sports and related activities are responsible for 21% of all traumatic brain injuries among U.S. children (Hopkins)
  • Football causes the most overall injuries in children (Hopkins)
  • Basketball causes the most injuries overall
  • Almost half of sports-related head injuries happen during bicycling, skateboarding, or skating accidents (Stanford)
  • Most sports-related injuries occur during practice, not during games (Hopkins)

Check out more of these stats from Johns Hopkins Medical Center and Stanford Children’s Hospital.

Preventing Athlete’s Injuries

Here are some quick tips to stay safe and healthy while you’re physically active:

  • Use the proper gear. This includes everything from helmets and pads down to shoes. You’d be surprised about how many injuries are caused by improper footwear!
  • Follow the rules of the sport. Most of the time, rules are there for a reason. And usually this reason is to keep players and participants safe.
  • Do warm-ups and cool-downs. It’s important to ease into physical activity. Start with some stretches and general warm-up activities. End your session with a thorough cool-down. 20 minutes total is a good rule of thumb.
  • Stay hydrated! This is essential, especially in hot weather.

Now, let’s take a look at the 19 most common sports injuries.

Concussion

A concussion is a traumatic brain injury, usually caused by a blow to the head. Concussion symptoms are usually temporary. They may include headaches, dizziness, and confusion. You should always seek medical attention after you experience a head injury.

Soccer Concussion

Most Common In:

  • Football
  • Boxing
  • Soccer

It’s important that you know how to prevent head injuries in sports. One simple way is to wear protective headgear and helmets.

Additional Concussion Resources

ACL Tear or Strain

An ACL tear or strain is a type of knee injury. ACL stands for anterior cruciate ligament. If you have suffered this type of injury, you might experience pain, swelling, and difficulty walking. ACL injuries happen frequently in sports that involve sudden starts and stops.

Most Common In:

  • Soccer
  • Football
  • Basketball
  • Volleyball

Prevent an ACL injury by stretching properly.

Additional ACL Resources

Ankle Sprain

An ankle sprain happens when you twist or turn too quickly and roll your ankle. Sprained ankles can cause pain, swelling, and bruising. If you think you’ve sprained your ankle, you should see a doctor to check that it isn’t something more serious.

Most Common In:

Avoid sprained ankles by warming up properly before exercising.

Additional Ankle Resources

Back Overuse

Back overuse can result in back pain. Pain is caused by ligament sprains or muscle strains.

Gymnastics Back Injury

Most Common In:

  • Football
  • Gymnastics
  • Dance

After a back injury, it’s vital to rest. You can also use ice and pain medications.

Additional Back Injury Resources

Stress Fractures

This is another kind of overuse injury. Stress fractures occur when muscles become too tired to absorb added shock. Most stress fractures occur in the lower leg or foot.

Most Common In:

  • Tennis
  • Running
  • Basketball

For prevention, wear proper shoes with good cushioning. You should also be sure to get plenty of calcium to build stronger bones.

Additional Stress Fractures Resources Resources

Groin Pull

A groin pull is caused by muscle, tendon, or ligament sprains. Sudden jumping or changing direction can cause pulled muscles in the groin. You can treat groin pulls with painkillers, rest, icing the injured area, and practicing active stretching.

Most Common In:

  • Hockey
  • Soccer
  • Football

Strengthening your abductor muscles can help prevent future injuries.

Additional Groin Resources

Hamstring Strain

Your hamstrings are the muscles that run along the backs of your thighs. Hamstring strains are common in sports that involve sudden stops and starts. Common symptoms of a hamstring strain include pain and tenderness in the thighs.

Most Common In:

  • Soccer
  • Basketball
  • Football

Stretching and physical conditioning are the absolute best ways to prevent hamstring strains.

Additional Hamstring Resources

Heat & Dehydration

Dehydration and heat stroke happen when your body doesn’t have enough fluids to function normally.

Most Common In:

  • Running
  • Football
  • Basketball
  • Soccer

It’s very important to replace the fluids you lose through sweat. When you’re exercising, drink plenty of water and wear light-colored clothes if you’re in the sun.

Additional Dehydration Resources

Hip Flexor Strain

Straining your hip flexor muscles causes pain at the front of the hip. This kind of strain can cause pain and tenderness in the injured area.

Most Common In:

  • Soccer
  • Football
  • Dance

To prevent straining your help flexors, always warm up before you exercise.

Additional Hip Resources

Jumper’s Knee

Jumper’s knee is caused by inflammation. It creates pain and stiffness in the front of the knee.

Commonly Found In:

  • Basketball
  • Volleyball
  • Gymnastics

Prevent this by stretching both before and after exercise. Take extra care to land properly when you jump.

Additional Knee Resources

Little Leaguer’s Elbow

Little Leaguer’s Elbow is an overuse injury caused by repetitive throwing. If you have this injury, you might feel aches and pains in your elbow.

Most Common In:

  • Baseball
  • Softball
  • Football

Prevent pain with year-round fitness, proper mechanics, and warm-ups.

Additional Elbow Resources

Patellofemoral Syndrome

Patellofemoral Syndrome causes pain behind the kneecap. The most common causes are muscle imbalance and poor biomechanical control. If you suffer from this injury, you might take a look at getting professional coaching help with your form and mechanics.

Most Common In:

  • Tennis
  • Running
  • Volleyball
  • Basketball

Do a thorough warm-up to avoid this problem.

Additional Patellofemoral Resources

Plantar Fasciitis

Heel pain occurs when the plantar fascia, the connective tissue that runs along the bottom of your foot, become damaged and inflamed. Read my tips for treating plantar fasciitis at home.

Running - Plantar Fasciitis

Most Common In

  • Running
  • Soccer
  • Basketball

You can usually prevent this pain by wearing supportive running shoes.

Treatment & Rehab

Recommendations

Additional Plantar Fasciitis Resources

Runner’s Knee

This is another term for Patellofemoral Syndrome (see #12). It can be caused by overuse, a blow to the knee, foot problems, or weak or unbalanced thigh muscles. It can also be caused or made worse by being overweight.

Most Common In

  • Running
  • Soccer
  • Football
  • Basketball

You can prevent runner’s knee by stretching and warming up before exercising.

Additional Runners Knee Resources

Sciatica

If you have sciatica, you will feel pain in your lower back and legs. Most people who suffer from sciatica describe a shooting pain. Other symptoms include numbness and weakness.

Most Common In:

  • Golf
  • Football
  • Wrestling

Prevent sciatica by staying active, using good posture, and losing weight if you’re overweight.

Additional Sciatica Resources

Shin Splints

Shin splints are responsible for pain along the inner edge of the shinbone. Many athletes feel shin splints when running on hard or rough surfaces. Most sufferers feel these achy pains in both shins.

Most Common In:

  • Running
  • Dancing
  • Soccer

You can avoid shin splints by wearing proper shoes.

Additional Shin Splint Resources

Shoulder Injury

Shoulder injuries include rotator cuff injuries. Most shoulder pain is not due to a bone issue. It’s coming from issues in the muscles, ligaments, and tendons.

Volleyball Shoulder Injury

Most Common In:

  • Baseball
  • Tennis
  • Football

Shoulder problems can develop slowly through repetitive training routines. To prevent damage, change up your routine.

Additional Shoulder Injury Resources

Tennis or Golf Elbow

Tennis elbow (also known as golf elbow) is caused by repetitive motions of the arm and wrist. It causes pain and weakness in the arm.

Tennis Elbow Is A Common Sports Injury

Most Common In:

  • Tennis
  • Golf

The improper technique causes most cases. Coaching advice might help you improve your technique.

Additional Tennis/Golf Elbow Resources

Wrist Injuries

Wrist injuries often happen when you use your hand to break a fall. The force of the impact can hurt the ligaments and bones.

Most Common In:

  • Tennis
  • Football
  • Snowboarding
  • Skating

You can try wrist guards or tape to reduce the chance of injury.

Additional Wrist Injury Resources

Questions To Ask Your Doctor

  • Will my injured area recover fully?
  • Does this injury make me more likely to experience future injuries?
  • Will a support brace help me prevent future injuries?
  • When can I return to my regular physical activity level?
  • Should I see a specialist?
  • Would I benefit from professional physical therapy or rehab?
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Dr. Kristina DeMatas

Dr. DeMatas practices holistic, evidence-based family medicine that focuses on treating injuries and transforming lives through prevention, rehabilitation, and diet. She is a licensed, practicing Physician at Mayo Clinic in Jacksonville, FL. Read bio.

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