How to Prevent Sports Injuries: Tips for Active Singaporeans
Whether you’re a dedicated runner training for a marathon or an avid climber conquering challenging new routes, sports and exercise are a vital part of many Singaporeans’ lives. However, with increased physical activity comes the potential for sports injuries, which can sideline individuals from the very activities they love.
The good news is that many of these injuries are preventable. This post will cover the most common sports injuries and how to prevent injuries in sports.
What Are Sports Injuries?
Sports injuries are injuries sustained during athletic activities, exercise, or sports participation. They generally fall into two main categories:
- Acute Injuries: These occur suddenly due to a specific traumatic event. They are typically characterised by sudden, sharp pain.
- Chronic/Overuse Injuries: These injuries develop gradually over time. They are the result of repetitive stress on a particular muscle group, tendon, or joint, which doesn’t have enough time to heal between sessions. Chronic injuries often begin as a mild ache and progressively worsen.
Regardless of the type, these injuries can significantly impact your daily life, making simple tasks difficult and halting your sporting performance.
Common Types of Sports Injuries in Singapore
1. Sprains (Ankle, Knee, Wrist)
A sprain is a stretch or tear of a ligament — the tough bands of fibrous tissue that connect bones to each other. Ankle sprains are particularly common in activities that involve sudden and rapid changes in direction, like basketball or football. However, treatments for ankle sprains are relatively straightforward.
2. Strains (Hamstring, Groin)
A strain is a stretch or tear of a muscle or tendon. Strains often occur from overstretching a muscle or a sudden, forceful contraction. Hamstring strains are a classic example, frequently occurring during sprinting or sudden acceleration. Groin strains are also common in sports that require quick lateral movements, such as tennis.
3. Knee Injuries
Knee injuries are common, especially in sports that involve pivoting, jumping, or running, as it is one of the most vulnerable joints we have. Common knee injuries include:
- ACL Tears: Injury to the anterior cruciate ligament (ACL) is a serious knee injury, often a result of a sudden change in direction or a bad landing. While not always necessary, ACL tear surgery may be required to restore stability to the knee, particularly for those who wish to return to sports.
- Meniscus Tears: The meniscus — a C-shaped fibrous structure that cushions the knee — can tear from a wrong twist or rotation of the knee.
- Patellofemoral Pain Syndrome: Also called “runner’s knee,” this is a common injury that can lead to pain around the kneecap.
4. Shoulder Injuries
These shoulder injuries are prevalent in sports that involve repetitive overhead or throwing motions:
- Rotator Cuff Injuries: The rotator cuff is the group of muscles and tendons that stabilise the shoulder. Common injuries in this area are tendonitis, partial tears and full tears. For significant tears, the rotator cuff may need to be repaired to restore function.
- Dislocations: If you have a hard fall, your shoulder may be dislocated, forcing your upper arm bone out of the socket.
5. Shin Splints
Shin splints are commonly seen in runners and other athletes who suddenly increase the intensity, duration, or frequency of their training. They usually cause discomfort along the inner side of the shin bone.
6. Achilles Tendinopathy
The Achilles tendon is the band of tissue at the back of the leg that connects the calf muscle to the heel bone. In runners or jumpers, it can get inflamed from overuse, leading to tendinopathy.
7. Stress Fractures
Stress fractures are essentially tiny cracks in the bone. They often occur in the weight-bearing bones of the lower legs and feet from repetitive force and overuse, such as from running long distances.
Tips for Preventing Sports Injuries
1. Proper Warm-up and Cool-down
Never skip your warm-up. The best warm-up consists of two parts:
- Light Cardio (5 minutes) – Jog or skip to raise your heart rate, warm your muscles and joints, and work up a light sweat.
- Progressive stretching – Move your joints through a wider range of motion to gently stretch the muscles and ligaments. This makes them more responsive to sudden changes in speed or effort.
Warming up prepares your muscles, tendons, and joints, and can greatly reduce the risk of tears or strains. After your workout, a cool-down with static stretching would help to minimise muscle soreness and improve flexibility.
2. Gradual Progression
A common mistake when it comes to exercising is doing “too much, too soon.” Whether you’re starting a new sport or increasing your training, your body needs time to adapt to new stresses. It’s advisable to increase the intensity, duration, or frequency of your workouts by no more than 10% per week.
3. Proper Technique and Form
Incorrect form is a leading cause of overuse injuries, such as tennis elbow, golfer’s elbow, and shoulder rotator cuff strain. Therefore, professional coaching or guidance can be invaluable in teaching you the correct biomechanics.
4. Appropriate Equipment and Footwear
Your equipment is your first line of defence. Ensure that you are wearing shoes that fit well, provide adequate support, and designed for your specific sport. Always use protective gear such as helmets, pads, or mouthguards where necessary. Be aware that suddenly switching to different types of shoes can affect your running biomechanics, potentially leading to stress injuries. Supportive braces, such as knee guards, ankle guards, or kinesiology tape, can also help support the joints and reduce the risk of injury.
5. Listen to Your Body and Rest
This is perhaps the most important tip. Your body gives you warning signs like fatigue or pain. Ignoring these signs and “pushing through” is a fast track to a serious injury, so be sure to rest between workouts. You can also incorporate active recovery (e.g., a gentle walk, swimming) on off-days to aid healing without putting stress on the body.
6. Balanced Training and Cross-Training
Working different muscle groups and varying your activities could help to prevent muscular imbalances and reduce repetitive stress on joints and tendons. Cross-training (e.g., a runner doing yoga or cycling) could also improve your overall fitness without overworking one part of your body.
7. Hydration and Nutrition
Just like getting adequate rest, fueling your body correctly is essential to injury prevention. Proper hydration is vital for muscle function, joint lubrication, and regulating body temperature. Similarly, a nutritious diet provides the energy needed for performance and the nutrients required for tissue repair.
8. Strength and Conditioning
Building core strength and overall muscular stability is crucial for protecting your joints and spine. Targeted strength and conditioning exercises can help support joints that are prone to injury, such as your knees and shoulders, making them more resilient to the stresses of your sport.
When to Seek Professional Orthopaedic Advice
Despite all preventative measures, injuries can still occur. When they do, it is critical not to self-diagnose or delay professional assessment. Early and accurate diagnosis may ensure effective treatment and a faster, safer return to your sport.
You should seek an immediate consultation at an orthopaedic clinic if you experience:
- Persistent pain that doesn’t improve with rest.
- Significant swelling or bruising.
- Inability to bear weight on a limb.
- Limited range of motion in a joint.
- A visible deformity or misalignment.
Staying Active While Staying Safe
The passion for sports is a wonderful thing, so don’t let injuries hold you back. With a little foresight and care, you can continue being active for years to come.
At Centurion Orthopaedic Centre, we are committed to helping you stay active and pain-free. Our team provides not only treatment for injuries but also offers assessments and personalised advice to help you with your preventative strategy.
If you are experiencing pain from a suspected sports injury, book a consultation with us for an assessment and guidance tailored to your needs.