The 5 Most Common Sports Injuries and How to Prevent Them

The growing trend towards sports practice, combined with the complexity of various sports, has caused an increase in the number of joint and muscular injuries. Knowing the most common injuries and adopting prevention strategies is essential to maintaining an active and safe life.

1. Pubalgia

Pubalgia is a symptom that involves numerous aetiologies and may result in prolonged interruption of physical activity. It normally occurs with pain and inflammation of the structures around the pubic symphysis.

Prevention: Core and adductor muscle strengthening, adequate warm-up before activity and gradual training progression.

2. Hamstring Injuries

Hamstring muscle injuries are among the most common in sport, especially in modalities involving sprints and changes of direction. Clinical diagnosis and imaging confirmation are essential for rigorous treatment.

Prevention: Regular eccentric exercises (e.g. Nordic hamstring), dynamic stretching and adequate training load management.

3. Meniscus Injury

The meniscus plays a fundamental role in load transmission, stability and energy dissipation in the knee. Its absence leads to degenerative phenomena and osteoarthritis. The meniscus should, whenever possible, be preserved through repair.

Prevention: Quadriceps and hamstring strengthening, proprioceptive training and appropriate footwear.

4. ACL Tear

The anterior cruciate ligament (ACL) is one of the structures that, when injured, makes return to sports practice most difficult. Approximately 70% of these injuries occur during sport, frequently in twisting or landing movements.

Prevention: Specific neuromuscular programmes (e.g. FIFA 11+), balance training and correct jumping and landing technique.

5. Ankle Sprain

External ankle sprain represents the most frequent injury in sports traumatology, accounting for approximately 25% of all sports injuries. It is also the most common traumatic pathology in daily activity.

Prevention: Proprioceptive training with unstable platforms, peroneal strengthening and, when indicated, use of functional bandages or orthoses.

Prevention is always more effective and less costly than treatment. An adequate prevention programme can reduce the risk of sports injuries by up to 50%.

When to seek a specialist?

You should seek medical evaluation if pain persists for more than 48-72 hours, if there is significant swelling, joint instability, inability to bear weight, or if you heard a pop at the time of injury.