How to avoid injuries whilst playing sport

Regular physical activity has proven benefits for the cardiovascular system, metabolism and mental health. However, the risk of injury remains one of the main reasons why people stop exercising. There is a widespread misconception that muscle and joint injuries are an inevitable part of sport. Sports medicine and traumatology take a different view of this issue. Most physical injuries are caused not by the physical exertion itself, but by errors in the organisation of the training programme.

Official guidelines from the American College of Sports Medicine (ACSM) and the International Olympic Committee (IOC) emphasise that a properly planned training programme delivers maximum health benefits whilst minimising the risk to the musculoskeletal system. Maintaining the health of ligaments and joints is essential for long-term physical activity.

Why do sports injuries occur

In modern sports medicine, it is customary to divide injuries into two broad categories. The first category comprises acute injuries resulting from a single, forceful impact (falls, blows, sudden twisting movements). The second category comprises overuse injuries, which develop gradually due to microtrauma to the tissues in the absence of sufficient recovery.

In most cases, overuse conditions result from systemic errors.

The main risk factors include:

an excessively rapid increase in the volume or intensity of training;
a complete lack of, or poor-quality, warm-up;
inadequate recovery between training sessions;
significant flaws in exercise technique;
the use of unsuitable footwear or faulty equipment;
returning to physical activity too soon after an illness.

Scientific evidence shows that different tissues adapt to physical exertion at varying rates. Muscle tissue is well supplied with blood and recovers relatively quickly. Tendons, ligaments and articular cartilage have a denser structure and a sparse capillary network. They require considerably more time to adapt safely. For this reason, a person may feel that their muscles are ready for strenuous exercise, whilst their ligaments remain at risk.

Key principles of safe training

Successful injury prevention is based on adherence to fundamental physiological principles.

Controlling the volume and intensity of exercise

One of the most well-established principles of sports medicine is the rule of gradual progression. In international practice, experts use the ratio of acute to chronic load. If the weekly volume of exercise increases too rapidly compared with the average volume over the previous month, the risk of tissue damage increases several-fold.

Sports doctors recommend increasing the weekly volume or weight of resistance by no more than 5–10 per cent. This rate allows tendons and joints to adapt gradually to the physical stress.

The role of a proper warm-up

The effectiveness of a dynamic warm-up has been confirmed by numerous scientific studies. Preparing the body for physical activity fulfils several critically important functions at once:

it raises the local temperature of muscle tissue;
it increases blood flow and oxygen delivery;
it improves the elasticity of ligaments and tendons;
it stimulates the production of synovial fluid within the joints;
it accelerates the transmission of nerve impulses.

Studies involving teams in team sports demonstrate that the implementation of specialised dynamic warm-up programmes reduces the incidence of serious knee and ankle injuries by almost 50 per cent. At the same time, static stretching involving holding a pose for a prolonged period before the main workout does not provide a similar protective effect and may temporarily reduce muscle strength.

Correct technique and biomechanics

Performing exercises with incorrect biomechanics leads to an uneven distribution of pressure on the joint surfaces. An incorrect load vector causes chronic strain on individual ligaments and intervertebral discs.

Learning the correct technique for movements using light weights under the supervision of a qualified specialist is the best way to prevent chronic pain. Biomechanical errors are particularly dangerous when performing multi-joint exercises with heavy weights or during prolonged running on hard surfaces.

Recovery and the role of night-time sleep

The processes of physiological adaptation and tissue strengthening do not occur during the workout itself, but during the subsequent rest period.

Observational studies in the field of sports medicine demonstrate a clear link between sleep duration and the incidence of sports injuries. Athletes and fitness enthusiasts who sleep for less than 8 hours a day experience muscle and ligament injuries significantly more frequently than those who get a regular night’s sleep.

The key elements of recovery include:

a full night’s sleep lasting 7–9 hours;
sufficient protein and calorie intake for tissue regeneration;
maintaining hydration throughout the day;
ensuring that days of complete rest are scheduled between strenuous training sessions.

Sleep deprivation and chronic everyday stress raise cortisol levels and slow reaction times, which further increases the likelihood of sustaining an everyday or sports-related injury.

How to distinguish natural fatigue from symptoms of injury

The popular sporting mantra among enthusiasts about the need to ‘train through the pain’ contradicts the principles of modern medicine. It is important to clearly distinguish between the natural physiological response of the muscles to exercise and signals indicating that damage has begun.

Delayed onset muscle soreness often develops following intense or unfamiliar physical exertion. This occurs 12–24 hours after exercise, is diffuse in nature, manifests as a dull ache in the muscles, and subsides on its own within 2–4 days. It is a natural reaction to micro-tears in the muscle fibres.

Signs of a genuine injury require immediate cessation of training:

sharp, stabbing or throbbing pain;
localised pain within a joint or at a tendon attachment point;
rapidly increasing swelling, redness or bruising;
a feeling of instability or locking in a joint;
numbness, shooting pains or tingling in the limbs;
increasing pain when attempting to perform normal everyday movements.

Ignoring pathological pain and pushing through the pain whilst continuing to exercise can turn a minor micro-injury into a serious chronic condition requiring long-term medical or surgical treatment.

A practical guide to returning to training

Returning to active exercise following viral infections, injuries or a prolonged break requires particular caution.

Sports doctors advise following this sequence:

Obtain permission from your treating doctor if you have any chronic conditions or have recently recovered from an illness involving a high temperature.
Start resuming training at 30–50 per cent of your usual pre-illness volume.
Use low-intensity exercise in the early stages (walking, light exercise bike sessions, joint exercises).
Monitor your body’s response for 24 hours after each session. If there is no pain or significant fatigue, the volume can be gradually increased.
Choose sports footwear carefully, taking into account the type of surface and the individual characteristics of your feet.

A safe approach to physical activity allows you to maintain a high level of fitness, strengthen your joints and enjoy exercise throughout your life.

FAQ Answers to frequently asked questions

Do you need to warm up before every workout?

Yes. A dynamic warm-up prepares the nervous system, joints and muscles for exercise, increases tissue elasticity and significantly reduces the risk of injury.

Is it beneficial to train through severe pain?

No. Acute or localised joint pain indicates tissue damage. Training through the pain leads to the injury worsening and a prolonged loss of fitness.

What footwear offers the best protection against injuries?

Footwear must be chosen strictly according to the specific type of activity and the anatomical features of the foot. Running requires cushioned footwear, whilst strength training requires a stiff, flat sole.

Can all sports injuries be prevented?

It is impossible to completely eliminate the risk, but maintaining correct technique, progressing at an appropriate pace and getting sufficient sleep reduce the likelihood of injury by 70–80 per cent.

When can you return to sport after a cold?

You can only resume light physical activity once symptoms of the cold have completely disappeared and your body temperature has returned to normal, increasing the intensity very gradually.