a man stretching

Participating in sports and physical activities is a fantastic way to stay healthy and active. However, it also comes with its fair share of risks, including the possibility of sustaining common sports injuries.

Whether you’re a dedicated athlete or an occasional fitness enthusiast in Calgary, understanding how to prevent and recover from common sports injuries is essential to keep you in the game.

Preventing Common Sports Injuries

  • Warm-Up and Cool Down:Never underestimate the importance of warming up and cooling down before and after exercise. A proper warm-up increases blood flow to your muscles, making them more flexible and less prone to injury. Cooling down helps your body gradually return to its resting state.
  • Proper Technique: Use the correct technique for your sportor exercise. Incorrect form can strain your muscles and joints unnecessarily, leading to injuries.
  • Gradual Progression:Resist the urge to push yourself too hard right from the start. Ease into your workouts by gradually ramping up the intensity and length, giving your body the time it needs to adjust and adapt.
  • Proper Gear:Wearing appropriate sports gear and footwear can significantly reduce your risk of injury. Invest in well-fitted shoes that provide adequate support for your chosen activity.
  • Stay Hydrated and Well-Nourished:Dehydration and nutrient deficiencies can weaken muscles and reduce performance, making you more susceptible to injuries. Stay hydrated and maintain a balanced diet.

Common Sports Injuries and Recovery

a man resting on the floor.

Sprains and Strains

These are among the most common sports injuries, often occurring when a ligament (sprain) or muscle (strain) is stretched or torn. Initial treatment includes rest, ice, compression, and elevation (RICE). Consult a medical professional for severe sprains or strains.

Overuse Injuries

Repetitive movements in sports can lead to overuse injuries like tendinitis or stress fractures. Rest, physical therapy, and modifying your activity can help in recovery. To prevent overuse injuries, incorporate cross-training and rest days into your routine.


Head injuries, particularly in contact sports, can result in concussions. Seek immediate medical attention if you suspect a concussion. Rest and gradual return to play are crucial for recovery.

Knee Injuries

ACL tears and meniscus injuries are prevalent in sports. Rehabilitation and possibly surgery may be required for severe cases. To prevent knee injuries, focus on strengthening leg muscles and using proper landing techniques.

Shoulder Injuries

Rotator cuff injuries and dislocations can happen in sports like swimming, tennis, and baseball. Rest, physical therapy, and, in some cases, surgery may be necessary. Strengthening shoulder muscles and maintaining good posture can help prevent such injuries.

When to Seek Professional Help

If you experience severe pain, swelling, numbness, or persistent discomfort, it’s essential to consult a medical professional. Ignoring symptoms can lead to chronic conditions and prolonged recovery times. Early intervention is key to a successful recovery.

This is where our massage therapists and physiotherapists can help. Book an appointment with Encompass Sports Therapy today, where we offer a wide range of physiotherapy services, including deep tissue massage, vestibular physiotherapy, chiropractic care, and more!

Get in touch with us now to learn more about our services in SE and Cranston, Calgary.