The most common sports injuries and how to avoid them

Sport is healthy, but injuries are a common side effect. Whether you're a professional or amateur athlete, there's always a risk of sprains, strains or overexertion. But many injuries can be avoided! In this blog, you'll learn which sports injuries are most common and how you can prevent them with the right preparation, technique and aids like kinesiology tape.

1. The most common sports injuries

a) Sprains & ligament injuries

What is it? A sprain occurs when a joint is suddenly moved in an unnatural direction. This often results in stretching or tearing of the ligaments.

Common causes: Sudden changes in direction, twisting or falling (e.g. when playing basketball, tennis or running).

Symptoms: Pain, swelling and instability in the joint.

b) Muscle strains & muscle fiber tears

What is it? A strain or muscle tear occurs when muscle fibers are overstretched or even torn.

Common causes: Insufficient warm-up, sudden movements or excessive strain.

Symptoms: Acute pain, muscle hardening and restricted movement.

c) Overuse injuries (tendinitis, stress fractures)

What is it? Repeated strain without sufficient recovery leads to irritation of the tendons or even fine bone fractures (stress fractures).

Common causes: intensive training sessions without breaks, incorrect technique, inadequate footwear.

Symptoms: pain, swelling, limited mobility.

2. How can sports injuries be avoided?

a) Proper warm-up & cool-down

Why? A dynamic warm-up optimally prepares muscles, tendons and joints for stress and reduces the risk of injury.

Examples:

• 5-10 minutes of light jogging or jumping rope.
• Dynamic stretching (e.g. arm circles, leg raises).
• Mobilization exercises for knees, ankles and shoulders.

b) The right technique & training planning

Important rules:

• Technically clean execution of the exercises.
• Appropriate increase in load (not too much at once).
• Regular rest days for recovery.

c) Kinesiology tapes for prevention & support

Why do tapes help?

• They relieve muscles and joints.
• Promote blood circulation & lymphatic drainage.
• Improve body awareness (proprioception) and stabilize joints.

When to use?

• In case of previous injuries as a preventative measure.
• For more safety when jumping, running or changing direction.
• After training for regeneration.

d) Strong muscles protect against injuries

Regular strength training for:

• Leg muscles to relieve pressure on the knee (e.g. squats, lunges).
• Core training for more stability & balance.
• Shoulder and back muscles to protect the upper extremities.

3. Immediate measures for sports injuries

If an injury occurs despite all precautions, the PECH rule helps:

• Pause: Immediate relief to avoid further damage.
• Ice: Cooling to relieve pain & reduce swelling.
• Compression: Light compression with a bandage or tape for stabilization.
• Elevation: Elevate injured body part above heart level to reduce blood flow & swelling.

Conclusion

Many sports injuries can be avoided if you pay attention to a thorough warm-up, a clean technique and a conscious training control . Kinesiology tapes are an additional aid that protects muscles and joints and gives you more safety in sport. If you follow these tips, you can make your training more effective and injury-free!