Physiosolution Clinical Team · 2026-09-27 · 3 min read
1. Increase load gradually
The single biggest risk factor for overuse injuries is a sudden jump in training. Running 10km a week, then 25km the next, is how shin, knee and Achilles problems start. Build gradually and give the body time to adapt.
2. Strength train at least twice a week
Stronger muscles and tendons tolerate more. Two short strength sessions a week reduce injury risk in most sports. Focus on legs, hips and trunk, plus shoulders for racket and throwing sports.
3. Warm up with movement, not just stretching
A good warm-up raises body temperature and rehearses the movements you're about to do. Our piece on warm-up versus stretching explains why dynamic drills beat long static holds before play.
4. Include balance and landing work
Single-leg balance and landing drills reduce ankle sprains and knee injuries, particularly ACL injuries in sports with cutting and jumping. A few minutes of single leg balance a day pays off.
5. Don't play through sharp pain
General soreness after exercise is normal. Sharp, localised pain that changes how you move is not. Stopping early prevents a small problem becoming a long one.
6. Respect recovery
Muscles and tendons adapt between sessions, not during them. Back-to-back hard days without recovery raise injury risk.
7. Sleep more than you think you need
Short sleep is linked with higher injury rates in athletes. It also slows recovery and increases pain sensitivity.
8. Watch for weekend-warrior spikes
Adults who are sedentary all week and then play hard for two hours on Saturday are asking their bodies for a big spike. Adding one or two moderate sessions midweek smooths the load.
9. Check your kit
Worn-out running shoes, badly fitted cleats and the wrong racket grip size contribute to injuries. Replace shoes when the cushioning has clearly compressed.
10. Get niggles checked early
A niggle is easier to fix than an injury. An early assessment usually means a small adjustment to training rather than weeks off.
Why adults need a different approach
Adult athletes differ from younger ones in important ways. Tendons become less tolerant of sudden load changes with age. Recovery takes longer. Work stress and sleep deprivation affect recovery more. And many adults return to sport after years away, expecting to perform as they did at 20.
That means adults benefit from more gradual progression, more attention to recovery and regular strength training. It also means taking niggles seriously earlier, since small problems can turn into long ones more easily.
None of this is a reason to avoid sport. It's a reason to prepare for it properly.
Putting it together
You don't need to do all ten perfectly. Gradual load increases, twice-weekly strength training and early attention to niggles cover most of the risk. If you're returning after an injury, our guide to return-to-sport rehabilitation explains what should happen before you play again.
Our sports physiotherapy team works with runners, footballers, cricketers, badminton players and gym-goers on both treatment and prevention.
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