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Sports injury prevention Warm-ups, strength, smart training loads and recovery habits that help keep athletes in the game
Sports injury prevention comes down to a few habits that research supports: a structured warm-up before every practice and game, regular strength and balance training, building training load gradually rather than in sudden jumps, enough sleep and recovery, and properly rehabilitating any injury before returning to full play. A previous injury is one of the strongest risk factors for the next one, so finishing rehab matters. Structured warm-up programs that include strength, balance and landing drills have lowered injury rates in studies of youth and adult athletes.
No program can prevent every injury, but many sprains, strains and overuse problems are linked to things you can change. At Precision Care Medical & Sports Performance, our sports medicine physicians and physical therapists treat athletes of all levels, and the same exam that guides recovery can show where you are at risk. The videos look at what it takes to keep the body ready to train.
Common risk factors for sports injuries
- A previous injury: especially one that was not fully rehabbed; see sports injury recovery
- Sudden jumps in training: more hours, games or mileage than the body is used to
- Strength and balance gaps: weak hips, hamstrings or calves, or one side weaker than the other
- Fatigue and poor sleep: slower reactions and tired muscles
- Skipping the warm-up: or warming up with static stretches only
- Year-round single-sport play: in young athletes, with no break for recovery
Sports injury prevention starts with the warm-up
A good warm-up takes 10 to 20 minutes and builds from easy jogging to movement drills, strength, balance and jumping and landing practice, then sport-specific speed. Structured programs such as the FIFA 11+ for soccer follow this pattern and, in large studies, players who used them regularly had fewer injuries. Save long static stretching for after training or a separate session.
Strength, balance and training load
- Strength: two or more sessions a week for the hips, thighs, calves and core; eccentric hamstring work such as Nordic curls lowers the risk of hamstring strains
- Balance and landing: single-leg and hop drills protect the ankle and knee; see balance exercises, ankle sprain recovery and ACL tear recovery
- Load: raise training volume gradually and plan lighter weeks
- Recovery: sleep, food and fluids, and at least one rest day a week
- Equipment: proper shoes, protective gear and, when your therapist recommends it, kinesiology taping for support
When to get checked
Pain that changes how you run or throw, swelling, a joint that gives way, or pain that keeps returning at the same point in training is worth an exam before it becomes a bigger injury. A physician examines you and orders imaging when needed, and physical therapy is part of the plan to correct strength and movement problems. Physical therapy is offered at our Brooklyn and Staten Island offices; see strength training after injury and common injuries physical therapists treat.
More videos: staying ready to train
More clips from our YouTube channel @precisioncaremedical about staying in shape and ready to train.
Related care at Precision Care Medical & Sports Performance
Sports injury prevention near you
Looking for a sports medicine doctor or sports physical therapist near me? Precision Care Medical & Sports Performance sees athletes at three offices, where our pain physicians, Ashley Marcus, MD in Brooklyn, Jake Stephen, DO on Staten Island and Yuri Gordin, MD in Manhattan examine injuries and order imaging when needed. Physical therapy is offered at our Brooklyn office on Shell Rd, close to Sheepshead Bay, Gerritsen Beach and Bensonhurst, and our Staten Island office on Richmond Rd, serving Great Kills, Grant City and Dongan Hills.
In Manhattan, the Precision Care Spine & Pain Center in Midtown Manhattan is near Midtown East and Murray Hill, and reachable from Spanish Harlem. Request an appointment or call the office closest to you.
150 E 55th St, Suite 401, New York, NY 10022
(212) 840-0135
Questions patients ask
What is the best way to prevent sports injuries?
A structured warm-up before every session, regular strength and balance training, gradual increases in training load, enough sleep and recovery, and fully recovering from any past injury before returning to full play.
Does stretching prevent sports injuries?
Static stretching alone has not been shown to prevent most injuries. A dynamic warm-up with strength, balance and landing drills is more useful before sport.
How do I prevent a hamstring strain?
Eccentric hamstring exercises such as Nordic curls, a proper warm-up and building sprinting volume gradually lower the risk.
Why do injuries keep coming back?
Often because the first injury was not fully rehabbed, or because training load rose too quickly. Strength, balance and a gradual return help.
When should an athlete see a doctor?
For pain that changes how you move, swelling, a joint that gives way or locks, numbness, or pain that keeps returning at the same point in training.
Where can I find sports injury care near me?
Precision Care Medical & Sports Performance sees athletes at all three offices:
- Brooklyn2781 Shell Rd, Suite 101, Brooklyn, NY 11223(718) 648-1234 · Get directions
- Staten Island1630 Richmond Rd, Suite 101, Staten Island, NY 10304(718) 339-7100 · Get directions
- Midtown Manhattan150 E 55th St, Suite 401, New York, NY 10022(212) 840-0135 · Get directions
Physical therapy is offered at the Brooklyn and Staten Island offices.
Educational only, not medical advice. These videos and this article explain common problems and treatments in general terms. They are not a diagnosis or a treatment plan for you. Results vary from person to person. See a qualified clinician about your own symptoms, and call 911 or go to an emergency room for an emergency.
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