girl athlete injury while jogging

Regular sports activities are great for the mind and body! One thing you have to do your best to  avoid, though, is injury. Injuries can be minor or major, but either way, it is worth preventing  them from occurring at all. If a minor injury does occur, you can try to deal with it yourself and  return to the activity once the injury has healed. A major injury might prevent you from doing  your favourite activity altogether, though.

To help you prevent serious injuries from happening in the first place, this article has outlined  some of the most common ones you should be mindful of and provided a few tips to help  prevent them from happening in the first place.


Common Types of Sports-Related Injuries and How to Avoid Them


1. Knee Injuries

The knee is a major joint and can be particularly vulnerable to injury. Overuse and unexpected over stretching can lead to knee injuries by straining ligaments, tendons and muscles around the knee joint. But this is not to say that you should avoid sports and activities that require constant knee loading or stretching. Exercises such as jogging, running, climbing are all beneficial if you do them correctly and with appropriate pacing

How to Avoid it:

As far as physical exercise is concerned, you have to avoid unexpectedly overstretching your knee joints. A  good warm up of dynamic stretches/exercises such as squats, lunges and/or calf raises will help reduce chances of injury.


2. Ankle Sprains

Ankle sprains are the most common lower limb injury caused by an unexpected twist of your ankle; stretching your stabilizing ligaments and tendons. These injuries can happen due to a multitude of reasons, such as poor biomechanics, poor footwear, unexpected force, or fall from an uneven height.

How to Avoid it:

For some sports such as soccer, the ankle can be particularly vulnerable. Make sure you wear  shoes that fit well. Also, avoid overstretching your ankle joints and a good balanced dynamic warm up with skipping, jumping and twisting drills will help reduce the likelihood of injuries.


3. Shoulder Injuries

Common causes of shoulder injuries are unexpected overstretching, excessive loading, falling onto the shoulder, and instability. If you go into it too quickly and without doing any warm-up,  you are more at risk of injuring your shoulders.

How to Avoid it:

Once again, a dynamic warm up of performing the tasks you are about to do at a low scale and then pacing yourself is crucial before the main activity. Learn more from an expert before making any sudden movements. Listen to your body and if you feel pain, stop immediately.


4. Muscle Pulls

A simple muscle pull is usually caused by over-stretching your muscle fibers resulting in minor tears in your muscle. Muscle pull/strains are usually caused by overloading the muscles causing the muscle to stretch past its normal abilities. In worst case scenarios a muscle can completely tear.

How to Avoid it:

Ensuring that you perform dynamic stretches, pre-load your muscles and joints, and pace yourself appropriately will ensure you don’t pull any unexpected muscles.



All sports and activities pose some risk of injury to your body. However, some activities are  riskier than others. It is worth ensuring that your activities are safe. If you are keen on getting  into some sports activity, be sure to do your research. This will help you avoid the common risks  that you might face. One way to avoid injury is to go with a professional coach or trainer. This  will ensure a safe environment. If you try to go it alone, you might be at risk of doing more harm  than good.

If you have already injured yourself, the right care is essential. Getting the right treatment is  paramount. Book an appointment with Prestige Physiotherapy and Sports Medicine Abbotsford and start your rehab with the one of the best physiotherapists in Abbotsford today!

Kuljeet Cheema

Kuljeet Cheema

Director, Physiotherapist

Contact Me