The document outlines common sporting injuries that can arise from repeated activity, competitive play, or foul play, along with preventative measures and treatments. It highlights ten specific injuries, such as muscle pulls, neck pain, and shin splints, detailing their causes and recommended recovery methods. Emphasis is placed on the importance of prevention and recognizing warning signs to avoid serious injuries.

1. Sporting Injuries
Explained

2. We are told keeping fit is
good for us but…
Repeated activity can cause
wear and tear on the body
that can lead to injury

3. Competition brings out
the best in people
…and the worst!
Injuries are also caused by
foul play.

4. Unfair actions or reckless behaviour can lead
sporting injuries in team sports
 Serious injuries = costly rehabilitation
 Football injury claims and other sporting compensation
cases are now specialist areas for solicitors
 A dangerous challenge could cost more than the game

5. PREVENTION, BETTER THAN CURE
Know the warning signs and take
preventative action to avoid a injury.
Here’s my top 10 injuries to look out
for:

6. The most common injuries
• Muscle Pull
• Neck Pain
• Shoulder Impingement
• Lower Back Strain
• Tennis Elbow
• Runners Knee
• Shin Splints
• Ankle Sprain
• Achilles Tendinitis
• Arch Pain

7. Muscle Pull
 The most common injury
and it can happen to any
muscle in the body.
 Caused by taking a fall,
fatigue or overuse.
Fix it
 Apply ice and rest
until swelling has
gone.
 When tolerable do
stretching exercised
until fully recovered.

8. Neck Pain
 The pain is usually down one side
of the neck.
 It is painful to turn in the
direction of the pain.
 Pain moving down the arm may
be caused by possible trapped or
stretched nerve.
 Common with Tennis Players and
Cyclists.
Fix it
 Apply ice and gently
stretch out
 Severe cases may
require anti-inflammatory
medication

9. Shoulder Impingement
 Caused by shoulder joint stress
from the arm being overused in
an overhead position.
 Weak or overused rotator cuff
muscles cause tendons to
become inflamed and painful.
 Common in Tennis Players and
Golfers.
Fix it
 Strengthen the rotator
cuff with range of motion
exercises
 Severe cases may require
physiotherapy

10. Lower Back Strain
 Caused by twisting awkwardly,
lifting heavy weight or doing a
new activity.
 Due to weak or tense muscles
or muscle strain.
 Common in weight lifters,
golfers, martial artists and
tennis players.
Fix it
 Strengthen the lower
back, hamstring and
abdominal muscles
 For back spasm take anti-inflammatory
medication
and rest

11. Tennis Elbow
 Inflammation of the tendon
that connects forearm and
elbow.
 Caused by overuse.
 Pain is felt on the outside of
the elbow.
 Common in tennis players and
golfers.
Fix it
 Cured with lessons
more than medicine.
Learn techniques to
carry on playing
without overstressing
the elbow

12. Runners Knee
 The most common cause of
knee pain.
 Due to misalignment of the
kneecap.
 Particularly common in runners,
athletes and footballers but can
be caused by any running sport.
Fix it
 Strengthen the quadriceps
 Soft tissue massage to
lengthen muscle fibres
 Anti-inflammatories to
reduce swelling

13. Shin Splints
 Pain in the muscles by the shin
bones.
 Caused by running and jumping
on hard surfaces.
 Usually when and athlete has
changed shoes or is
inexperienced.
Fix it
 Use an arch support in
shoes
 Warm up well before
exercise
 Wear good training shoes

14. Ankle Sprain
 Caused when the foot rolls over
to the outside and sprains the
ligaments.
 A sprain can range in severity.
 Common in runners, tennis
players, footballers and netball
players.
Fix it
 Rest, ice, compression
and elevation to reduce
swelling
 Range of motion exercises

15. Achilles Tendinitis
 Inflammation of the Achilles
tendon.
 Caused by frequent jumping in
sports such as basketball.
 The pain is like a gunshot.
 Causes intense pain when
standing on your toes.
Fix it
 Minimise physical activity
until better
 Ice tendon several times a
day
 Anti-inflammatories to
reduce swelling and pain

16. Arch Pain
 Happens to people with rigid
arches.
 Overstretching or tearing of the
arch pad, know as planta
fasiitis.
 Runners and footballers are
most susceptible but can
happen to any athlete that is
left standing for a long time.
Fix it
 Put an arch support in
sports shoes
 Avoid completely flat
shoes and being barefoot
 Swim or do upper body
workouts whilst healing