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The most common sports injuries and how to bounce back
Written byAmy Bonifas
Reviewed byDr Lorenzo Masci
Love staying active but worried about injuries? We get the inside scoop from a sports medicine doctor on the most common pitfalls and the best ways to stay safe, strong and injury-free
Summary
1Hamstring injuries
Hamstring issues are common in runners or sports with frequent changes of direction.
2 Meniscus tears
A meniscus tear is damage to the cartilage in your knee that helps cushion the joint.
3Rotator cuff injuries
Damage to shoulder muscles or tendons, causing pain, weakness or limited movement.
Whether you're acing it on the tennis court, hitting the streets for a 5k or dominating the football pitch, you’ll know an active lifestyle comes with a risk of sports injuries.
Running and group sports like football are especially notorious for incidents. An eye-opening study in the BMJ Open Sport & Exercise Medicine found that 40% of marathon runners report ailments during training. Meanwhile, insights from the Royal College of Podiatry reveal that Premier League football players clock an average of 2.3 injuries per game.2
The good news is there are ways to lower your risk and plenty of treatment options if injuries strike. Here, Dr Lorenzo Masci explains the most common sporting injuries, how they might be treated and how to prevent future issues.
What are the most common sports injuries?
There are two key types of sports injury – acute and degenerative. “Acute injuries happen suddenly and are often more severe and painful, like a tear or fracture,” says Dr Masci.
“While degenerative ones tend to come on as we age and our bodies undergo more wear and tear.” Some of the most common types include:
- strains and sprains
- knee injuries, including meniscus and ACL tears
- hamstring and calf muscle injuries
- rotator cuff injuries in the shoulder
- bone stress and fractures
What’s the biggest cause of injuries?
Suddenly increasing the regularity or intensity of your training can be one of the biggest causes of injury, according to Dr Masci.
“A common error I see in clients is a sudden change in their routine, resulting in overload,” he states. This is when people do too much, too quickly – whether that’s increasing the volume or frequency, or intensity.
“For example, if you’re a runner and suddenly double your runs per week, you’re at higher risk of developing muscle tears, tendon injuries and bone stress."
“We use the 10% rule. If you increase your activity more than 10% per week, your risk increases dramatically.” Opt for slow, gradual increases in your routine to allow your body to adapt and build resilience.
Physiotherapy vs surgery – which is better?
“Sometimes surgery is necessary, especially for acute injuries. However, in my 20 years of practice, I’m seeing a move away from operations. A lot of studies are showing that physiotherapy is just as effective at managing injuries without the risk and downtime,” says Dr Masci.
A recent study of people with meniscal tears in their knees found that twice-weekly 30-minute physio sessions across eight weeks was just as effective at improving knee function as surgery.3
“Seeing a physiotherapist once a week across a few months can help a lot of issues. They’ll follow up and progress your exercises as you recover. A good physio will look at your whole body to help strengthen weaker areas and prevent future injuries elsewhere.”
Here are 7 of the most common sporting injuries:
1. Meniscus tear
What is it?
A meniscus tear means damage to the cartilage in the knee, which provides cushioning for the joint.4 “A tear usually causes pain and swelling, with large tears causing mechanical symptoms – when the knee locks or gives way.”
How does it happen?
“I usually see two types of people with meniscus tears,” says Dr Masci. “The younger person who tears the cartilage when changing direction or pivoting suddenly with something like football or netball. This is an acute, traumatic tear.
“Then there’s the middle-aged group. They’re more likely to experience degenerative tears, which can develop gradually as your joints experience more wear and tear.”
What helps?
If the patient has a large tear, they’ll likely need to consider surgery. For more moderate, non-traumatic ones, experts recommend a good physiotherapy and exercise programme.
2. ACL tear or injury
What is it?
ACL stands for anterior cruciate ligament. “It’s the big ligament that provides rotational stability to your knee,” says Dr Masci. A tear can mean less stability and feel like the knee is giving way.
How does it happen?
It’s usually caused by a sudden twisting, turning or pivoting movement – so sports like skiing, squash, football, netball and rugby can increase your chances. “This is a major injury and often causes a lot of pain and swelling – people usually know they’ve done something right away.”
What helps?
“If you’re in the military, work at height, or an athlete and need full movement and stability of the knee, surgery might be the only option,” says Dr Masci. This usually involves reconstructing the ACL using tissue from ligaments from another part of the body.
“It’s a big operation and the downtime can be long. However, a surprising number of people can live without an ACL and, instead, physio and rehab can help,” says Dr Masci. “There are special knee braces to keep the joint stable if you’d still like to ski or play sport, or you could just take out any contact or pivoting sports.”
3. Calf injuries
What is it?
“There are two types of calf muscle. The big muscle you can see easily is called the gastrocnemius, and the deeper muscle is called the soleus,” says Dr Masci.
Calf injuries are very common in runners.5 “You can tear both muscles, but you might not always get severe pain. You might just feel an ache or tightness.” People often run through them and they can get worse, which is why it’s a good idea to see a doctor or physiotherapist sooner rather than later.
The other type of calf injury is a stress fracture – caused by fatigue of the bone. With these, you’ll likely experience swelling and pain.
How does it happen?
Muscle tears happen when you overstretch or overwork your calf (when you overtrain) but also when you jump, pivot or stop suddenly.
Stress fractures are usually caused by overtraining, running on hard surfaces or wearing unsuitable or unsupportive footwear.
What helps?
It’s important to know what type of calf injury you have, as the treatments differ. “For muscle tears, you’ll need to strengthen the muscle through exercises led by a physiotherapist.
“Whereas for stress fractures, you’ll need to rest, give yourself time to recover, then get back into your activity very gradually,” he advises. Asking an expert or professional for guidance before you self-treat can make all the difference.
“I also suggest taking vitamin D supplements, as it contributes to the maintenance of normal bones and muscle function. So it might be good to have in your supplement roster anyway, especially in winter months.”
4. Hamstring injury
What is it?
“You can tear your hamstring muscles and this tends to be a more acute injury,” says Dr Masci. There’s also hamstring tendonitis (an injury in the tendon), which you might feel in the back of your thigh and nearer your bottom.
“Tightness in your hamstring can also be an early sign that your muscle isn’t coping well, and it could potentially increase your risk of a tear,” he adds.
How does it happen?
Hamstring issues are common in people who run long distances or play a sport that requires frequent changes of direction, such as rugby or netball.
What helps?
If your hamstring muscle is tight, try doing regular targeted stretches, yoga or using a foam roller. A personal trainer or physiotherapist can help with guidance.
“For both muscle tears and tendon injuries, you’ll need to rest up before gradually trying some gentle stretches and exercises,” says Dr Masci. If in doubt, speak to a physiotherapist or sports medicine doctor and they can help you manage it safely.
5. Runner’s knee
What is it?
“This is where you get pain and/or swelling behind your kneecap, and it's probably the most common knee injury that I see in runners,” says Dr Masci.
How does it happen?
Knee pain can affect experienced runners who push themselves hard, as well as beginners whose muscles aren’t used to running yet.
What helps?
“Simple changes like stretching and strengthening exercises can often make it better. You can also try wearing a knee brace or taping the knee to support it.”
However, if the pain is severe, stop running and speak to a doctor or physiotherapist who can help you start or continue running safely.
6. Rotator cuff injury
What is it?
Your rotator cuff muscles and tendons help the movement of your shoulder and, when you injure them, you might feel pain, weakness or limited mobility. “There are two types of rotator cuff injuries – a tear or pain caused by overload,” says Dr Masci.
How does it happen?
“One of the causes is falling on your shoulder – while playing sport or skiing, or falling over generally. This can cause a tendon or muscle tear.
“More commonly, I see this when people do a lot of overhead activities at the gym or manual labour. They start developing shoulder pain as a result of overload on the tendon.”
What helps?
With big tears or when the tendon pulls away from the bone, you might need surgery. “But usually, a good rehab and physio programme will help. Other interventions like cortisone injections can help reduce inflammation and ease the pain.”
7. Tendon overload injury (sometimes called repetitive strain injury)
What is it?
“The main tendon injuries I see include tennis elbow (which causes pain around the outside of the elbow) and wrist tendonitis. This is when the tendons in the wrist become inflamed.”
How does it happen?
Tennis elbow happens when the tendons become inflamed or swollen due to repetitive strain on the muscles in your forearm.6 Playing tennis and other racket sports is a key cause, but so is regularly using a hand tool or computer mouse.
Tendonitis in the wrist is caused by repetitive movements like gripping, lifting or throwing.
What helps?
Resting your arm or wrist for a few weeks will usually help settle both – but that’s not always possible, especially if you need to move for your job. “A physiotherapist can suggest exercises to help with the pain and build strength.
Sport injuries FAQs
Warming up properly before exercise and cooling down afterwards can help prepare your muscles and reduce the risk of injury. It’s also important to build up intensity gradually, rather than pushing too hard too quickly. Wearing the right footwear and using proper technique can make a big difference, as can including strength and flexibility training in your routine. Listening to your body is key – if something feels painful or overly uncomfortable, it’s best to rest and recover rather than push through.
You should seek medical advice if the pain is severe, doesn’t improve after a few days of rest or stops you from putting weight on the area. Other signs to get checked include significant swelling, bruising, numbness, instability or if you heard a ‘pop’ at the time of injury. If you're unsure, it’s always better to have it assessed early to avoid making it worse.
Recovery time depends on the type and severity of the injury. Minor strains or sprains may improve within a few days to a couple of weeks, while more moderate injuries can take several weeks. Severe injuries, such as ligament tears or fractures, may take months and sometimes require rehabilitation. Giving your body enough time to rest and recover is key to preventing re-injury.
A torn muscle (strain) often causes sudden, sharp pain during activity, sometimes alongside a popping sensation. You may notice swelling, bruising, weakness or difficulty moving the affected area. In more serious cases, there may be a visible deformity or a gap in the muscle. If you suspect a tear, it’s best to rest the area and seek medical advice for proper diagnosis and treatment.
The final say
Being active is one of the best ways to stay healthy and mobile for longer. However, running and certain contact sports have a high risk of injury. “The risk also increases as you get older – both with degenerative injuries and when people in their late 30s-60s suddenly increase their activity,” says Dr Masci.
Staying active is fantastic for health, but with sports like running and football comes a higher risk of injury.
For more tips on staying injury-free, limber up with our stretching and recovery techniques to keep you in the game.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
- McGrath TM, Fontana MA, Toresdahl BG. Injury patterns and healthcare utilisation by runners of the New York City Marathon. BMJ Open Sport & Exercise Medicine [Internet]. 2024 Mar 1 [cited 2024 Apr 13];10(1):e001766. Available from: https://bmjopensem.bmj.com/content/10/1/e001766
- Premier League players at greater risk of injury than other European leagues [Internet]. College of Podiatry. Available from: https://rcpod.org.uk/news/premier-league-players-at-greater-risk-of-injury-than-other-european-leagues/
- Noorduyn JCA, van de Graaf VA, Willigenburg NW, Scholten-Peeters GGM, Kret EJ, van Dijk RA, et al. Effect of Physical Therapy vs Arthroscopic Partial Meniscectomy in People With Degenerative Meniscal Tears: Five-Year Follow-up of the ESCAPE Randomized Clinical Trial. JAMA Network Open [Internet]. 2022 Jul 8;5(7):e2220394–4. Available from: https://jamanetwork.com/journals/jamanetworkopen/article-abstract/2794027
- NHS. Meniscus tear (knee cartilage damage) [Internet]. nhs.uk. 2017. Available from: https://www.nhs.uk/conditions/meniscus-tear/
- Fields KB, Rigby MD. Muscular Calf Injuries in Runners. Current Sports Medicine Reports. 2016;15(5):320–4.
- Buchanan BK, Varacallo M. Tennis Elbow (Lateral Epicondylitis) [Internet]. Nih.gov. StatPearls Publishing; 2019. Available from: https://www.ncbi.nlm.nih.gov/books/NBK431092/
