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How to Prevent and Treat Most Common Sports Injuries

Updated: Jan 21, 2020

Are you familiar with sports injuries like strains or sprains, or have you ever experienced any type of sports injuries? Are you aware that you can prevent and also treat the majority of the most common sports injuries? Here are some helpful tips on how to prevent and treat common sports injuries. Below are a few of the common injuries that I will focus on discussing.

  • Ankle Sprains

  • Hamstring Strain

  • Knee Injury (ACL tear)

  • Groin Pull

  • Tennis Elbow

  • Shin Splints

Most Common and Uncommon

Ankle Sprains

An ankle sprain is an extremely common joint or sports injury that weakens your ankle(s). There are three ligaments on the outside of your ankle. These ligaments are somewhat more fragile than the ligaments on the inside of your ankle. Usually, people roll their ankle inwards. When doing so, could cause tears in the fibers of some of those ankle ligaments.

Preventative methods: Regularly stretching and incorporating strengthening exercises safely while actively participating in the sport of your choice, working out, during work activity or even part of your daily routine can help minimize the risks of sprains. Always remember not to overuse or overwork your body. Play your sport smart, not hard. Appropriate footwear is crucial to have because it provides the necessary support and protection needed to prevent injuries. As with anything always consult with your doctor if you have any concerns.

Hamstring Strain

Hamstring strains are likely to occur during activities that involve a lot of jumping and running or sudden starting or stopping. The hamstring consists of four muscles that are in the neck of your thigh. It allows you to bend your leg at the knee. Hamstring strain may not hurt too much, but in severe cases, it could be agonizing to the point to where it may lead to difficulties with walking or even standing

Preventative methods: Always remember to warm up and do stretching before proceeding with your physical activity. Intensity on your activity is very important when it comes to muscles. Please take it easy when increasing the intensity, you should not increase it by 10 % per week. No matter what if you experience pain in the back of your thighs during exercising STOP!

Knee Injury

Let’s take a walk down memory lane……..remember when you were young? You would run outside and eventually end up falling knee first and causing you to be put on the sidelines? Did it hurt right? Ligament injuries in the knee such as an anterior cruciate ligament or ACL can be challenging to recover from if you don’t follow post-op instructions/rehab/physical therapy. Ligaments are tough bands of tissue that connect the bones in your body. Since there are four ligaments in your knee, expect a serious pain when the injury occurs.

Preventative methods: Maintain your flexibility. Always warm-up before doing physical activities, reduce the intensity if you are still starting with your regimen. Also, strengthen your thigh muscle with regular stretching

Groin Pull

Also known as groin strain, a groin pull are stressed muscles in your groin and thighs. The usual symptoms of this are tenderness, pain when you bring your legs together and pain when you raise your knee. The injury will usually heal on its own if you allow an ample amount of rest and time.

Preventative method: Know your body and listen to it when it’s telling you that you need to stop. Stop exercising when you feel the pain or tightness in your groin or the inside of your thigh. Wear comfortable shoes with good support that fit well. Also, always warm up your legs and groin muscles before doing any physical activities.

Tennis Elbow

Tennis elbow is one of the most common injuries which can heal with minor treatment. The pain is focused outside of the arm where your forearms meet your elbow. It is related to a muscle and tendons in your forearm. When you constantly use your arm for physical activities with repetitive motion, the tendons may develop small tears. Just like a groin pull, you'd have to give it some time and ample amount of rest for healing.

Preventative method: You can use a tennis elbow splint when you are doing activities that require a lot of use of your arms. Keep in mind that you will need to remove it when you are resting or sleeping to help prevent further damage to your tendons. Also, strengthening your forearm can help prevent tennis elbow.

Shin Splints

Ever feel throbbing shins and then all of a sudden achiness follows? Does it happen when you run? It is quite possible that you have shin splints. The term shin splints refer to the pain along the shin bone or tibia. It is the large bone in the front of your lower leg. It is an inflammation of the muscles, tendons, and bone tissues around your tibia. Shin splints happen when you overuse your leg muscles, tendons or shin bone. Usually occurs from overuse/too much activity or an increase in training.

Preventative methods: Wearing proper fitted and appropriate athletic shoes are the most important thing. If you love running, build up your fitness. Replace your shoes often and try shock-absorbing insoles.


Work smart, not hard. Always remember that taking care of yourself takes priority. Do not overuse your muscles. Muscles are necessary for sports and if you end up ruining it, you might not get a chance of doing what you truly love. If you want to avoid this and want more advice on what is best, Doc Boston Sports is a multi-platform sporting goods store ranging from personal sports training to apparel, to sports uniforms.

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