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.
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
- Concussion Symptoms and Causes (Mayo Clinic)
- The Importance of Concussion Testing (Video Of Dr. DeMatas at NewsJax4)
- Concussion Prevention For Coaches (Children’s Hospital of Philadelphia)
- Concussion in Children: What are the effects? (Mayo Clinic)
- There is hope for concussion prevention (Stanford)
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
- 17 Knee Stretches and Exercises for Pain and Rehabilitation
- ACL Prevention Tips and Exercises (Hospital for Special Surgery)
- Tips for Preventing an ACL Knee Ligament Injury (Stanford Children’s Health)
- Anterior Cruciate Ligament (ACL) Injuries (American Academy of Orthopaedic Surgeons)
- Anterior Cruciate Ligament (ACL) Injuries (Children’s Hospital of Philadelphia)
- ACL Injury: Does it Require Surgery? (American Academy of Orthopaedic Surgeons)
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:
- Football
- Basketball
- Soccer
- Volleyball
Avoid sprained ankles by warming up properly before exercising.
Additional Ankle Resources
- How to Heal a Sprained Ankle Fast at Home
- 5 Best volleyball ankle braces For Pro-Level Support
- 10 Best Volleyball Shoes For Women and Men
- How to Care for a Sprained Ankle (American Orthopaedic Foot & Ankle Society)
- Ankle Injuries Among United States High School Sports Athletes, 2005-2006 (Journal of Athletic Training)
- Sprained Ankle (Mayo Clinic)
- Ankle Rehabilitation Phase One (Video from Children’s Hospital of Philadelphia)
- Ankle Sprain (American College of Foot and Ankle Surgeons)
Back Overuse
Back overuse can result in back pain. Pain is caused by ligament sprains or muscle strains.
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
- Best Back Brace Options for Back Pain Relief and Support
- Low Back Strain and Sprain (American Association of Neurological Surgeons)
- Sports Injuries (North American Spine Society)
- Overuse Injury: How to Prevent Training Injuries (Mayo Clinic)
- Overuse Injuries (Stanford Children’s Health)
- Overuse Injuries (Summit Health Group)
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
- Stress Fractures (American Academy of Orthopaedic Surgeons)
- Stress Fractures (Mayo Clinic)
- Stress Fractures: Management and Treatment (Cleveland Clinic)
- Stress Fractures of the Foot and Ankle (American Academy of Orthopaedic Surgeons)
- Stress Fracture (American Orthopaedic Foot and Ankle Society)
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
- Groin Pain (Male) (Mayo Clinic)
- Groin Strain (Summit Medical Group)
- What’s ‘Groin’ On – Groin Injury Prevention and Management with Kristian Thorborg (British Journal of Sports Medicine
- Groin Injuries in Athletes (American Family Physician)
- Groin Strain Exercises (Summit Medical Group)
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
- Hamstring Injury (Mayo Clinic)
- Hamstring Muscle Injuries (American Academy of Orthopaedic Surgeons)
- Minimize Risk of Kids’ Overuse Sports Injuries (Stanford Medicine)
- Stretch Could Reduce Hamstring Injury During Sprinting by Right Shifting the Length-Torque Curve (Journal of Strength and Conditioning Research)
- Hamstring Strain (Johns Hopkins All Children’s Hospital)
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
- Dehydration (Mayo Clinic)
- Dehydration and Heat Stroke (Johns Hopkins Medicine)
- Dehydration and Heat Stroke (University of Rochester Medical Center)
- Recognizing and Preventing Heat-Related Issues (UW Health)
- Heat-Related Illnesses in Children Playing Sports (Children’s Hospital of Wisconsin)
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
- 21 Exercises For Hip Pain Relief and Strengthening
- Hip Flexor Tear or Strain (Mercy Health)
- Hip Flexor Strain (Summit Medical Group)
- 7 Trochanteric Bursitis Exercises To Increase Hip Flexibility
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
- Patellar Tendonitis (Jumper’s Knee) (Johns Hopkins Medicine)
- Patellar Tendonitis (Jumper’s Knee) (University of Rochester Medical Center)
- Physical Therapy for Jumper’s Knee (Johns Hopkins All Children’s Hospital)
- Evidence-Supported Rehabilitation of Patellar Tendinopathy (North American Journal of Sports Physical Therapy)
- 5 Best Knee Braces For Arthritis Pain
- 17 Knee Stretches and Exercises for Pain and Rehabilitation
- Best Knee Braces for Patellar Tendonitis
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
- Throwing Injuries in the Elbow in Children (American Academy of Orthopaedic Surgeons)
- Little League Elbow Symptoms and Causes (Boston Children’s Hospital)
- Little Leaguer’s Elbow (Medial Apophysitis) (Summit Medical Group)
- Treatment for Little League Elbow in Children and Teens (Boston Children’s Hospital)
- Little League Elbow Treatment (Children’s Hospital Colorado)
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
- Patellofemoral Pain Syndrome (American Academy of Orthopaedic Surgeons)
- Patellofemoral Pain Syndrome (Mayo Clinic)
- Patellofemoral Disorders (Hospital for Special Surgery)
- Patellofemoral Pain Syndrome (University of California San Francisco)
- Exercise Therapy for Adolescents and Adults with Pain Behind or Around the Kneecap (Cochrane Library)
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.
Most Common In
- Running
- Soccer
- Basketball
You can usually prevent this pain by wearing supportive running shoes.
Treatment & Rehab
- 10 Simple Plantar Fasciitis Stretches & Exercises To Rehab Pain
- 11 Practical Remedies To Treat Plantar Fasciitis At Home
Recommendations
- 10 Best Running Shoes for Plantar Fasciitis
- 10 Absolute Best Shoes for Plantar Fasciitis
- 8 Best Insoles for Plantar Fasciitis
- Top Plantar Fasciitis Night Splints
- 10 Best Socks for Plantar Fasciitis
- 10 Best Walking Shoes for Plantar Fasciitis
- 10 Best Sandals for Plantar Fasciitis
Additional Plantar Fasciitis Resources
- Plantar Fasciitis (Mayo Clinic)
- Exercise Advice: Foot Pain (Chartered Society of Physiotherapy)
- Plantar Fasciitis and Bone Spurs (American Academy of Orthopaedic Surgeons)
- Diagnosis and Treatment of Plantar Fasciitis (American Family Physician)
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
- Patellofemoral Pain Syndrome (Runner’s Knee) Johns Hopkins Medicine
- Knee Pain (Cleveland Clinic)
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
- Sciatica (Nuffield Health)
- Sciatica: Prevention (Cleveland Clinic)
- Prevention of Sciatica Pain (Laser Spine Institute)
- Sciatica (American Academy of Orthopaedic Surgeons)
- Sciatica Treatment (Veritas Health)
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
- Shin Splints (American Academy of Orthopaedic Surgeons)
- Shin Splints Symptoms and Causes (Boston Children’s Hospital)
- Shin Splints in Children (Children’s Hospital St. Louis)
- More about Shin Splints (Johns Hopkins All Children’s Hospital)
- How to Prevent Shin Splints (Revere Health)
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.
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
- 14 Exercises for Shoulder Pain Relief & Rehab
- Common Shoulder Injuries (American Academy of Orthopaedic Surgeons)
- Common Injuries of the Shoulder (University of Rochester Medical Center)
- Rotator Cuff Injury (Mayo Clinic)
- Shoulder Pain and Problems (Johns Hopkins Medicine)
- Rotator Cuff Tears (American Academy of Orthopaedic Surgeons)
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.
Most Common In:
- Tennis
- Golf
The improper technique causes most cases. Coaching advice might help you improve your technique.
Additional Tennis/Golf Elbow Resources
- 11 Simple Tennis Elbow Exercises That Relieve Elbow Pain
- How To Treat Tennis Elbow At Home
- The Best Tennis Elbow Braces, Straps and Sleeves For Rock Solid Support
- Tennis Elbow Release (Nuffield Health)
- Tennis Elbow (Mayo Clinic)
- Golfer’s Elbow (Mayo Clinic)
- Golfer’s Elbow (Johns Hopkins All Children’s Hospital)
- Tennis Elbow in Children (University of Rochester Medical Center)
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
- Wrist Sprains (American Society for Surgery of the Hand)
- Wrist Pain (Mayo Clinic)
- Sports-Related Hand and Wrist Injuries: A Review (Journal of Orthopaedic Surgery and Research)
- Sports Related Hand Injuries (St. Mary’s Center for Orthopaedics)
- Wrist Injuries in HS Sports are Common, and Often Severe (American Council on Science and Health)
- Broken Wrist Exercises
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?
