Stay active and healthy: Avoid common injuries with these tips

03/21/2025

Staying active is one of the best things you can do for your body, but aches, pains and injuries can sometimes slow you down.

By Jason B. Friedman, MD, Sports Medicine, Nuvance Health Medical Practice

Whether you’re an athlete, an occasional hiker or someone looking to move more, sports medicine offers specialized care to help you stay in the game and maintain peak physical performance.

What is sports medicine and how can it help me avoid pain?

Sports medicine isn’t just for athletes — anyone can benefit! Especially those who like to stay physically active.

Sports medicine focuses on preventing, diagnosing and treating injuries related to physical activity. People of all ages and fitness levels see sports medicine physicians to help them recover from injuries, improve mobility and enhance performance.

Learn more about Nuvance Health Sports Medicine.

Common injuries you can see a sports medicine physician for

You may be wondering, “When should I see a sports medicine physician?”

Whether you’re doing yard work, going for a walk around the block or shooting basketball hoops, sports medicine can help you prevent injury.

Some of the most common injuries seen in sports medicine include:

Sprains and strains: Overstretching or tearing of ligaments (sprains) or muscles and tendons (strains), often caused by sudden movements or overuse.

Tendonitis: Inflammation of the tendons, often due to repetitive motion, which can occur in the shoulders, knees or elbows (commonly known as tennis elbow or golfer’s elbow).

Fractures: Broken bones from falls, collisions or overuse of your muscles. This is common in high-impact activities such as running or contact sports like lacrosse.

Dislocations: Joints forced out of their normal position, commonly in shoulders, knees or fingers. This often requires immediate medical attention.

Shin splints: Pain along the shin bone, frequently experienced by runners and those involved in high-impact training.

Concussions: Traumatic brain injuries from a blow to the head. This is common in contact sports like football and soccer.

Improve your movement and prevent the need for surgery with sports medicine

A sports medicine team includes physicians, physical therapists and athletic trainers who use a range of treatments to get you moving comfortably again.

Some approaches to treat common injuries include:

Personalized rehabilitation plans help restore strength and mobility after an injury.

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Injury prevention strategies are tailored to your activity level and can help avoid injuries like pulled muscles and sprains.

Performance techniques such as strength training, stretching and endurance conditioning can help improve your movement.

Non-surgical treatments like physical therapy, bracing and injections can help reduce pain and improve function without the need for surgery.

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Ways to prevent injuries while you’re doing yard work, playing sports or working out

One of the best ways to avoid injuries is to train smart!

Sports medicine physicians can guide you on:

Proper warm-ups and cool-downs to prepare your body for activity and reduce muscle stiffness.

Strength and conditioning programs to support joint stability, muscle balance and endurance.

Technique adjustments to reduce strain on muscles and joints, helping you avoid repetitive stress injuries.

Recovery practices like stretching, hydration and rest to keep you performing your best and prevent overuse injuries.

Nutritional guidance to fuel your body for optimal performance, ensuring you have the right balance of macronutrients and hydration for sustained activity.

Everyone of all ages can benefit from seeing a sports medicine physician

Sports medicine physicians can help everyone of all ages and activity levels.

Youth athletes can receive guidance on injury prevention as they grow and develop, helping them avoid overuse injuries and long-term damage.

Active adults can improve performance and recover from minor injuries without losing momentum, ensuring they can continue participating in sports and exercise.

Older adults can benefit from specialized care that helps ease arthritis, keeps joints healthy, prevents falls and supports mobility for an active lifestyle.

The bottom line: Whether you’re looking for treatment for a leg sprain, managing long-term issues like trigger finger or ways to improve your running, sports medicine physicians can help you keep doing what you love!