How to Prioritize Injury Prevention and Stay Active

Sports injuries are just part of being active and an athlete. While bumps and bruises are common, more serious injuries – like concussions, fractures, torn ligaments or muscle strains – can sideline an athlete for weeks or even months.

With the right injury prevention strategies, athletes of all ages can reduce their risk and perform at their best.

“Some things you should do to prevent injuries are the same in every sport,” said Brandi Peters, an athletic trainer at OSF HealthCare. “Eat right. Stay hydrated. And try your hardest to use the proper sports technique. If you’re not doing those three, you’re setting yourself up for failure.”

Make safety a priority

Following basic youth sports safety or adult athletic guidelines is key to avoiding unnecessary harm. Always warm up, stay hydrated and use proper sports safety equipment that fits well and is in good condition.

Common protective gear includes:

• Helmet (football, hockey, lacrosse, cycling)
• Shin guard (soccer, field hockey)
• Knee guard or pads (volleyball, skating, football)
• Cup (baseball, hockey, martial arts)
• Sports goggles or prescription sports glasses for clear vision and eye protection

Well-fitted gear not only protects against impact but also plays a role in concussion prevention by absorbing and redistributing force.

And don’t ignore the shoes.

“Every individual is different,” said Brandi. “Some people put more pressure on the inside of their feet, and others put more pressure on the outside. Today, companies make shoes to compensate for that. It can be pricey, but you want to have shoes that give your feet good ankle support.”

Fuel and hydrate properly

Nutrition and hydration are essential parts of how to prevent athletic injuries. Athletes should eat balanced meals rich in lean proteins, complex carbs, healthy fats and micronutrients to keep muscles strong and joints healthy.

Hydration is equally important. Drinking enough water before, during and after activity helps maintain muscle performance, regulate body temperature and prevent cramps or heat emergencies like heat exhaustion or heatstroke.

Warm up and stretch

Cold muscles are more prone to injury. Before training or competition, spend at least 10-15 minutes on workout warm-up exercises that activate the major muscle groups you’ll be using.

“I encourage people do a more dynamic routine before the workout and static exercises afterwards,” Brandi said. “A dynamic routine would include things like high-knee action and butt-kicks. An example of a static exercise would be reaching for your toes for 30 seconds to stretch your hamstrings.”

Your warm up should be sport specific. It’s also a good idea to stretch every day, even if not practicing or competing. If you or your child has suffered a previous injury, spend additional time on the injured area.

Listen to your body

Overtraining is a leading cause of overuse injuries. Mix up your activities to avoid repetitive strain and schedule rest days or an off-season when possible.

If you’ve had a previous injury, spend extra time strengthening and stretching that area to help prevent reinjury.

“You’re more likely to reinjure that area. Strengthening that area in advance can help prevent a recurrence,” Brandi said.

Stay alert to concussion signs

A blow to the head – whether in football, soccer, cycling or another sport – can cause a concussion. Symptoms may include headache, dizziness, nausea or confusion. Never “play through” a suspected concussion.

Keeping your child safe in youth sports

The experts at OSF HealthCare Children’s Hospital of Illinois treat sports injuries often and know there are no guarantees your child will have an injury-free sports career. Because children and teens are still developing bone density, muscle strength and coordination, the risk of overuse injuries, sprains and even growth plate damage is higher if safety steps aren’t followed.

Parents and coaches can work together to encourage safe play, proper warm ups and adequate hydration. This not only protects health but also allows kids to enjoy their sport for years to come.

Don’t push too hard too fast

“Some parents look at their junior high kids as small adults, but they’re still growing,” Brandi said. “Having them lift heavy weights and do high impact workouts can put them at risk for injuries. Don’t push them too hard too fast.”

First, kids should use sports safety equipment designed for their size and sport. Parents and coaches should emphasize and teach proper form, especially in contact sports, to help with concussion prevention and reduce strain on joints and muscles

Avoid specializing in one sport

Brandi encourages kids to play multiple sports and try to avoid specializing until they’re older. Even then, they need an off-season.

“It’s a big risk for a kid to play the same sport year-round,” Brandi said. “They’re at higher risk for chronic injuries that can affect them into adulthood. Tendinitis is one example, but there’s also the risk of tendon failure and rupture.

“Every muscle group or tendon has a certain amount of lifetime. If you use it constantly, it will fatigue faster. Spread the work around your body.”

And look out for activities that rely on repetitive motion.

“If you’re a pitcher, don’t pitch year-round. Give your shoulder and elbow a break,” she said. “Take time off or do a different sport so you’re not doing the same exertion over and over.”

RICE for injuries

Even with the best prevention efforts, injuries happen. If you or your child does get injured, use the “RICE” acronym as a baseline guide:

• R – Rest
• I – Ice to limit swelling
• C – Compression after the ice is removed
• E – Elevate the injured body part above the heart

When and where to get care

If the pain continues, or if the injury does not appear to be healing, seek medical attention. Knowing where to go for treatment is part of how to prevent sports injuries from becoming more serious:

• Minor sprains, strains and cuts: OSF PromptCare and OSF OnCall Urgent Care offer walk-in visits (including evenings and weekends), 24/7 online virtual visits and phone/chat support.
• Severe injuries, head trauma or suspected concussion: Go to the Emergency Department right away.

Prompt, proper treatment can shorten recovery time and help you safely return to play.

By using the right equipment, staying hydrated, warming up properly and knowing when to seek medical care, you can protect yourself, improve performance and enjoy your sport for years to come.