If you play contact sports, or doing activities that put stress on your joints, you will probably take an injury at some point.

Injuries can affect bones, muscles, joints or connective tissues that hold them together – the tendons and ligaments. Most of the time the cause of your injuries can be built and recurrence prevented, so no need to stop your fitness program for a long time. But it is important you do not ignore the ‘army’ of injury and only because it can make them much worse and leave you with chronic conditions is much more difficult to treat.

Here are some of the most common cause of injury, the quickest route to rehabilitation, and experts who can help

What caused the injury?

One common cause of injury, especially in contact sports, is trauma – in other words, broken bones, twisted knees, sprained ankle.

Traumatic injuries usually result from the impact and collision, and usually occur suddenly, so it is generally not much you can do to prevent them (although in most games or sports one of the purposes of this rule is to reduce the risk of injury, so follow these rules must make you more secure).

But other injuries occur from time to time, and as a result of problems identified, and so are preventable in many cases.

Risk factors that cause injury are usually classified as extrinsic (outside the body) or intrinsic (personal to your body).

Extrinsic factors typically include:

Excessive burden on the body. Body tissues that can withstand considerable stress: more than three times the weight you can go through the body even when jogging slowly. But networks are not familiar with the power that would not have adapted to hold them and may hurt when they are applied. When deciding how often, how hard and for how long to exercise, you need to consider the impact on muscles and joints. Build up gradually to avoid injury.

Poor technique. A number of ‘overuse injuries’ is recorded related to sports or exercise technique. Indeed, some popular cuts even named their sport (egg tennis elbow). Often it is the repetition of an action with faulty technique that resulted in excessive load on the network and subsequent injury.

Poor or inappropriate equipment, especially footwear and, in some sports, headgear. If your activity involves impact (things like running and jumping) then wearing proper footwear that supports your feet and cushion your body from shock is very important. Your need for specialist footwear – or other sports equipment – can be determined in part by intrinsic factors such as’over probation
Failure to warm up and warm down. Many body tissues respond better to loading when they are warm. The process of heating the entire body should include exercises that increase blood flow to the muscles and make them more responsive. At the end of each training session, you also need to warm down, bring your body back to normal, usually through low intensity activity, followed by flexibility exercises.

Intrinsic injury risk factors include such things as the shape and structure of the major joints. For example, the feet that ‘probate’ (roll in) or have a weak arch often causes the lower leg, shin and knee conditions runners, such as ‘knock knees’ (genus values) or bow legs.

Other injury risk factors include:

Leg length difference
Muscle weakness or imbalance
Limited flexibility
Joint weakness – not able to control and stabilize the joint throughout the full range of motion
Being overweight – this increases the load on the muscles, tendons, ligaments and joint structures during weight-bearing activities