10 top tips to prevent sports injuries

01 July 2019

From people who are active to maintain a healthy lifestyle, to professional athletes whose lives revolve around sports, they all are exposed to the risk of injury. Although sports injuries are fairly common, there’s a lot you can do to minimise that risk.

We asked Consultant Trauma and Orthopaedic Surgeon, Mr Sivardeen what you can do to avoid getting hurt whilst enjoying your favourite sports. Here are his top 10 tips to prevent sports injuries:

  1. Understand the sport that you are doing, especially if it’s new. Ideally, get some lessons.
  2. If there is literally any issue with your health, make sure you see a doctor to ensure you are OK to play. This includes a minor “niggle” or injury, which may worsen or predispose you to another injury.
  3. Technique is very important. It is essential to learn the correct technique of the sport that you want to play, eg playing shots, or standing and balancing in skiing. Learn how to use the appropriate equipment to avoid injury.
  4. Wear clothing and equipment that fits the body. There is a temptation, especially when shopping for children, to buy things which are slightly bigger to last longer, but this hides a potential risk for the child.
  5. Make sure that you have warmed up fully before doing any sports. This includes cardiac and stretching all parts of your body you will use, including your back and core.
  6. Make sure you know the surroundings. A lot of injuries occur in places that are thought to be “safe” but other people may fall or lose control and hit you.
  7. Any sport played in hot and cold weather will lead to you sweating and losing water. As such, it is very important to drink plenty of water, and stay hydrated. Ideally take drinks with electrolytes added and avoid alcohol.
  8. Increase the activity gradually. Do not try and do too much, too quickly.
  9. Listen to your body. If something doesn’t feel right, then take it easy; or stop.
  10. Remember to cool down. This will help return your heartbeat to normal, relax your muscles, remove any waste products and replace these with oxygen and nutrients.

Mr Ziali K. Sivardeen is a Specialist Orthopaedic Surgeon, who has treated many high level athletes and sports professionals, with shoulder or knee problems, including those linked to Premiership Football Clubs. He has seen and helped manage many sports people with ACL injuries, cartilage and meniscal tears.  

You can book an appointment with Mr Sivardeen on 020 8709 7817. His clinic times at Spire London East Hospital are as follows:

Wednesday (alternate): 4.30pm - 8pm
Wednesday (alternate): 5.15pm - 8pm
Saturday: 8am - 10.30am


The content of this article is provided for general information only, and should not be treated as a substitute for the professional medical advice of your doctor or other health care professional.

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