How can I reduce the risk of sports injuries during training?
Reduce risk through gradual training loads, suitable technique, warm-up, strength and balance work, and recovery. Use appropriate equipment and do not ignore persistent pain. No method prevents every injury, and stretching alone cannot replace a well-designed programme.
Details
Plan increases in training
Build duration or intensity gradually rather than increasing everything at once, especially after illness or a break. Allow sleep and recovery, and vary activities to avoid repeatedly overloading the same area year-round. For children, account for growth and enjoyment.
Prepare the body and environment
Warm up with movements relevant to the sport. Learn suitable landing, direction-change and lifting techniques. Use protective equipment, assess the surface and heat, and plan food and fluids for the effort. Supplements cannot replace nutrition.
Respond early
Recurring pain, altered movement or pain that worsens with training needs adjustment and assessment. Deformity, inability to bear weight or numbness after injury requires prompt care. Continue injury-specific prevention exercises after symptoms improve.
Related reading: How do I know when I am ready to return to sport after injury?.