Staying in the Game: Reducing Your Risk of Sports Injury

There's nothing worse than watching your team run out while you're stuck on the sidelines with a strapped ankle or a back that won't let you bend down to tie your boots. Whether it's weekend footy, netball, running, golf or the gym, injuries can take away the thing that keeps you sane.

No approach can remove injury risk completely, but there's a lot you can do to stack the odds in your favour. Here's how.

Common sports injuries

Ankle and knee sprains
Hamstring, calf and groin strains
Lower back pain from lifting, twisting or repetitive load
Neck and shoulder pain in contact and overhead sports
Overuse injuries such as shin pain or tendon pain

Practical ways to lower your risk

Warm up properly. Five to ten minutes of movement that matches your sport: jogging, dynamic stretches, change-of-direction drills.
Build strength. Stronger muscles and tendons handle load better. Two strength sessions a week makes a real difference for most people.
Increase training gradually. Big jumps in training load are a common trigger for injury. Build up over weeks, not days.
Recover well. Sleep, nutrition and rest days are part of training.
Use the right gear. Supportive footwear, mouthguards and protective equipment where appropriate.
Don't ignore niggles. A small ache is easier to deal with than a full-blown injury.

How a chiropractor can help

Chiropractors work with people who play sport at all levels, from weekend warriors to competitive athletes. At your first visit, your chiropractor will look at your injury history, the demands of your sport, and how your spine, hips and joints are moving.

Depending on what they find, care may include:

Assessment of movement and strength to spot areas worth working on
Adjustments or mobilisation for stiff joints
Soft tissue work for tight or overworked muscles
A practical exercise program to build strength and control
A plan for getting back to training and competition safely after an injury

Your chiropractor will refer you to a GP, sports doctor or other practitioner if your injury needs imaging or a different type of care. Many people also add sports massage to their routine.

When to get medical help

See a doctor promptly for:

A suspected fracture or dislocation, or inability to bear weight
Significant swelling or a joint that looks deformed
A head knock with any concussion symptoms, such as headache, dizziness, confusion or nausea
Numbness, weakness or tingling after an injury

Book an assessment

If a niggle is threatening your season, or you want to get back to sport after an injury, book an assessment. Learn more about sports injury care at Vitality Chiropractic, or book online at our Yokine clinic.

This article is general information only and isn't a substitute for individual advice from a registered health practitioner.