Whether you’re a dedicated student athlete or someone who enjoys the occasional pickup game at the local YMCA, injuries are an unfortunate possibility for anyone participating in sports. However, there are ways to reduce the probability of injury and ease the process of recovery. At JCMG Physical Therapy, we specialize in helping you prevent injuries and heal safely. For this article, we’ve compiled a list of some of the most common sports injuries, their causes, and our expert recommendations for prevention and treatment.
Hamstring Strains
Hamstring injuries are especially common in sports that involve sprinting, kicking, or sudden acceleration, like soccer, football, and track. These strains often result from tightness and overactivity in the hamstrings, combined with weak or delayed activation of the gluteus maximus. When the glutes don’t fire properly, the hamstrings overcompensate and become strained.
Prevention & Recovery Tips:
• Focus on glute activation and strengthening
• Incorporate dynamic stretches and mobility workouts
• Work with a physical therapist for sport-specific rehab and return-to-play planning
Shoulder Injuries
Shoulder injuries such as rotator cuff strains, impingement, and labral tears are common in overhead sports like baseball, volleyball, and swimming. These injuries often stem from repetitive motion, poor form, or muscle imbalances, especially in student athletes who train year-round.
Prevention & Recovery Tips:
• Strengthen rotator cuff and scapular stabilizers
• Improve posture and shoulder mechanics
• Work with a physical therapist to avoid overuse and ensure proper technique
Knee Injuries
Knee injuries like ACL tears, meniscus damage, and patellar tendinitis are frequent in sports that involve jumping, pivoting, or quick directional changes, such as basketball, soccer, and cheerleading. These injuries often result from weak hips, poor landing mechanics, or fatigue.
Prevention & Recovery Tips:
• Strengthen hips, glutes, and quadriceps
• Practice proper landing and cutting techniques
• Use supportive footwear and consult your PT for sport-specific training
Ankle Sprains
Ankle sprains and Achilles tendinitis are common in sports that require quick lateral movements or jumping, like tennis, football, and dance. These injuries often result from poor balance, weak stabilizing muscles, or inadequate warm-up.
Prevention & Recovery Tips:
• Improve ankle stability and proprioception (body awareness)
• Strengthen calf and foot muscles
• Use ankle taping or braces during high-risk activities
Lower Back Pain
Lower back pain affects athletes across many sports, especially those involving twisting, lifting, or hyperextension, like gymnastics, golf, and weightlifting. It’s often caused by core weakness, poor lifting mechanics, or tight hips and hamstrings.
Prevention & Recovery Tips:
• Strengthen core and glutes
• Practice proper lifting and movement mechanics
• Stretch hip flexors and hamstrings regularly
To Help Prevent Injuries of All Kinds
- Stay hydrated – In the past, it was recommended that everyone drink 64 oz of water per day. The updated recommendation is to consume approximately 50% of your body weight in fluid ounces of water daily. For example, if someone weighs 200lbs, then they should be drinking 100oz of water per day.
- Prioritize rest and recovery – Your body needs time to repair and rebuild. Schedule rest days and get adequate sleep to support muscle recovery and reduce injury risk.
- Warm up and cool down properly – A dynamic warm-up prepares your body for movement, while a proper cooldown helps reduce soreness and improve flexibility.
- Listen to your body – Pain is a signal. Don’t ignore discomfort or push through injuries; early intervention can prevent long-term damage.
How JCMG Physical Therapy Supports Athletes
At JCMG Physical Therapy, we take a proactive, personalized approach to sports injury care. Whether you’re recovering from an injury or working to prevent one, our team offers a variety of physical therapy services, including dry needling, balance and agility training, post-surgical recovery programs, and more.
Call us at (573) 556-5770 or visit us at 1225 West Stadium Blvd, Jefferson City, MO
By: Jason Allen