Five habits that help prevent common sports injuries

Most soft-tissue injuries we see in clinic aren't freak accidents — they build up over weeks of small, avoidable strain. Here are five habits worth building into your routine.

1. Warm up with purpose

A warm-up should raise your heart rate and rehearse the movements you're about to do, not just stretch at random. A few minutes of dynamic movement specific to your sport goes a long way.

2. Progress load gradually

Sudden jumps in training volume or intensity are one of the most common causes of overuse injury. Increase distance, weight, or reps in small steps rather than large leaps.

3. Prioritise sleep and recovery

Tissue repair happens between sessions, not during them. Under-recovered athletes are more likely to pick up niggles that turn into bigger problems.

4. Don't ignore small niggles

A minor ache that changes how you move is worth addressing early. Left unmanaged, small compensations often lead to secondary injuries elsewhere.

5. Get an annual movement screen

A physiotherapy assessment can pick up on imbalances or restrictions before they become painful, especially if you train regularly or are returning to sport after a break.

If something's already nagging at you, don't wait for it to get worse — get in touch and we'll help you get ahead of it.