WellSpan Home

Health Library

Health Library

Preventing Sports Injuries

Exercise is good for the body and with the proper precautions, sports injuries can often be prevented. The quality of protective equipment - padding, helmets, shoes, mouth guards - have helped to improve the safety in sports. But, you can still be susceptible to injury. Always contact your healthcare provider before starting any type of physical activity, especially vigorous types of exercises or sports.

Causes of sport injuries may include:

  • improper or poor training practices

  • wearing improper sporting gear

  • being in poor health condition

  • improper warm-up or stretching practices before a sporting event or exercise

Common sports injuries include:

  • Sprains and strains

  • Joint injuries (knee)

  • Muscle injuries

  • Dislocations

  • Fractures

  • Achilles tendon injuries

  • Pain along the shin bone

How can I prevent a sports injury?

The following are some basic steps to prevent a sports injury:

  • Develop a fitness plan that includes cardiovascular exercise, strength training, and flexibility.  This will help decrease your chance of injury

  • Alternate exercising different muscle groups and exercise every other day.

  • Cool down properly after exercise or sports. It should take 2 times as long as your warm ups.

  • Stay hydrated. Drink water to prevent dehydration, heat exhaustion, and heat stroke.

  • Stretching exercises can improve the ability of muscles to contract and perform, reducing the risk for injury. Each stretch should start slowly until you reach a point of muscle tension. Stretching should not be painful. Aim to hold each stretch for up to 20 seconds.

  • Use the right equipment or gear and wear shoes that provide support  and that may correct certain foot problems that can lead to injury.

  • Learn the right techniques to play your sport.

  • Rest when tired, Avoid exercise when you are tired or in pain.

  • Always take your time during strength training and go through the full range of motion with each repetition.

  • If you do sustain a sports injury, make sure you participate in adequate rehabilitation before resuming strenuous activity.

Preventing Sports Injuries - WellSpan Health

Online Medical Reviewer: Godsey, Cynthia, MSN, APRN, MSHE, FNP-BC
Online Medical Reviewer: Pierce-Smith, Daphne, RN, MSN, CCRC
Last Review Date: 2016-02-09T00:00:00
Last Modified Date: 2016-02-11T00:00:00
Posting Date: 2008-11-30T00:00:00
Published Date: 2016-02-11T00:00:00
Last Review Date: 2007-03-30T00:00:00
© 2016 WellSpan Health. All Rights Reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.

I would like to:

Are you sure you would like to cancel?

All information will be lost.

Yes No ×

About the provider search

This search will provide you with WellSpan Medical Group and Northern Lancaster County (Ephrata) Medical Group primary care physicians and specialists. If we don’t have a WellSpan Medical Group physician to meet your criteria, the search will expand to include community physicians who partner with WellSpan Medical Group physicians through the WellSpan Provider Network or provide care to patients on the Medical Staffs of WellSpan’s Hospitals.

×

Schedule Your Next Appointment Online with MyWellSpan

Use your MyWellSpan patient portal any time to view available appointments, and pick the date and time that best suits your schedule.

Go to MyWellSpan

New to this practice?

If you don't have a WellSpan primary care provider and would like to schedule a new patient appointment with a provider who is accepting patients, just log into your MyWellSpan account, and go to the Appointment Center section. As you progress through the scheduling process, you will be able to see the offices that are accepting new patients in relation to your zip code. If you are not enrolled in MyWellSpan, go to https://my.wellspan.org, call 1-866-638-1842 or speak with a member of the staff at a participating facility to sign up. New patient scheduling not available at all practices/programs.

Already a patient at this practice?

If you already have a relationship with a WellSpan practice, simply log into your account, and go to the Appointment Center section. As you progress through the scheduling process, you will be able to schedule an appointment with any provider or practice that already counts you as a patient. Online scheduling varies by practice/program.

×