Top 5 Common Sports Injuries and How to Prevent Them – Dr Ramkinkar Jha

Sports are a great way to stay fit and active, but injuries can sometimes get in the way of performance and recovery. Athletes, gym-goers, and even people who play sports casually may experience injuries due to overuse, sudden movements, or lack of conditioning. Knowing the most common sports injuries and learning how to prevent them can reduce your risk and keep you on track with your fitness goals.

1. ACL Tear

The Anterior Cruciate Ligament (ACL) is a key stabilizer of the knee. A sudden twist, pivot, or awkward landing can tear the ACL.

• Sports Risk: Football, basketball, kabaddi, gymnastics
• Prevention: Strength training for thigh and hip muscles, practicing balance, and warming up properly before activity

2. Rotator Cuff Injury

The rotator cuff is a group of tendons in the shoulder. Overuse or sudden jerks can cause tears or inflammation.

• Sports Risk: Swimming, tennis, cricket, weightlifting
• Prevention: Shoulder strengthening, avoiding repetitive strain, and maintaining flexibility

3. Ankle Sprain

One of the most common injuries, caused when the ankle rolls or twists suddenly.

• Sports Risk: Running, basketball, trekking, jumping sports
• Prevention: Supportive footwear, balance training, and ankle guards/braces if prone to sprains

4. Tennis Elbow

A painful condition where the tendons in the forearm are strained due to repetitive motions.

• Sports Risk: Tennis, badminton, golf, gym workouts
• Prevention: Using the right grip size, strengthening forearm muscles, and taking rest between activities

5. Meniscus Tear

The meniscus is a cushion-like cartilage in the knee that helps with movement and stability. Sudden twists or squats can cause it to tear.

• Sports Risk: Football, wrestling, weightlifting, basketball
• Prevention: Avoiding sudden jerks, strengthening knee muscles, and maintaining flexibility