How to Avoid Sports Injuries in 2023

January 1, 2023 11:17 am / Category: Rausch Physical Therapy

Here’s to the new year…and the opportunity to start anew and set your fitness goals. But as essential as preparing for that match or running a marathon is to keep your body free from pain. To help keep you from experiencing a sports-related injury, we provide the following prevention tips. We have 1001 tools to help you crush your goals — enhancing your mobility and recovery — and keeping you injury-free. 

Whether you play sports for competition or fitness, you don’t want to be sidelined with an injury. Time away from the game or in forced inactivity is something we all want to avoid. While it is impossible to prevent every injury, the American Academy of Orthopaedic Surgeons says research suggests that injury rates could be reduced by 25% if athletes took appropriate preventative action. Use these general rules for injury prevention no matter what sport you play.

Be in Proper Physical Condition to Play a Sport

Keep in mind the weekend warrior has a high rate of injury. If you play any sports, you should adequately train for that sport. It is a mistake to expect the sport itself to get you into shape. Many injuries can be prevented by following a regular conditioning program of exercises designed specifically for your sport.

Know and Abide by the Rules of the Sport

The rules are designed, in part, to keep things safe. This is extremely important for anyone who participates in a contact sport. You need to learn them and to play by the rules of conduct. Respect the rules on illegal procedures and insist on enforcement by referees, umpires, and judges. These rules are there to keep athletes healthy. Know them. Follow them.

Wear Appropriate Protective Gear and Equipment

Protective pads, mouth guards, helmets, gloves, and other equipment are not for those you consider weak; they are for everyone. Protective equipment that fits you well can save your knees, hands, teeth, eyes, and head. Never play without your safety gear.


Athletes with a high number of consecutive days of training, have more injuries. While many athletes think the more they train, the better they’ll play, this is a misconception. Rest is a critical component of proper training. Rest can make you stronger and prevent injuries of overuse, fatigue and poor judgment.

Always Warm-Up Before Playing

Warm muscles are less susceptible to injuries. The proper warm-up is essential for injury prevention. Make sure your warm-up suits your sport. You may simply start your sport slowly, or practice specific stretching or mental rehearsal depending upon your activity.

Avoid Playing When Very Tired or in Pain

This is a set-up for a careless injury. Pain indicates a problem. You need to pay attention to warning signs your body provides.

Factors That Increase Your Risk of Sport Injuries

Research provides us with helpful clues about the cause of sports injury. There are two factors that outweigh the rest when it comes to predicting a sports injury. They are:

  • Having a history of injury. Previous injuries to a muscle or joint tend to develop into chronic problem areas for many athletes. It is extremely important to warm up, and stretch previously injured parts.
  • A high number of consecutive days of training. Recovery days reduce injury rates by giving muscles and connective tissues an opportunity to repair between training sessions.

Physical therapy is a natural and healthier solution to ease pain and avoid injuries. Our team can teach you proper techniques to reduce your chances of recurrence. Start the new workout season fully prepared and at your peak. Find our team at 949-276-5401 or meet us on our Facebook page.

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