In this section:
The Putney Clinic Tips for Sports Injury Prevention
Enjoying your chosen sports can be a great way to unwind from the stresses of everyday life and is an excellent way to get outdoors, keep active and maintain a healthy work-life balance.
However, playing sport is also an easy way to get injured. We recommend following our simple guidelines to help prevent the likelihood of suffering a sports injury.
Click on your sport to see our quick tips to help prevent injury:
Tips for Golfers
- Work on your posture (refer to our Good Posture Tips section)
- Have regular golf lessons from a professional to ensure good swing technique
- Keep flexible by stretching regularly
- Keep fit by cross training (do different types of exercise such as cardio, running, Pilates, weights)
- Always warm up before playing
- Keep mentally relaxed…it is supposed to be fun!
Tips for Runners
- Work on your running technique (get some advice from a professional who has seen you run)
- Invest in a pair of quality trainers – specifically designed for running and that fit you properly
- Always warm up before commencing your run
- Gradually increase your distance and pace over a few weeks – don't run before you can walk!
- Always cool down correctly including a series of safe stretching exercises
- If you feel any pain whilst running – stop and get it checked out by your GP
Tips for Tennis Elbow
- Try a lighter racquet
- Increase the grip size to avoid tight grip
- Reduce spring tension in the racquet
- Reduce your active levels by 50%
- Wear a compressive elbow strap whilst playing
- Get some tennis sessions from a professional to improve your backhand technique
- Ice the outer elbow using a bag of frozen peas or ice pack wrapped in a tea towel - hold in position for 10mins and repeat every hour unless the swelling subsides
Tips for Footballers
- Ensure you are well-hydrated ahead of a match and don't eat two hours ahead of the game apart from having a banana or similar slow-release energy food 10mins before kick-off
- Wear shin-pads and invest in a quality pair of football boots with the correct studs for the surface you are playing on (i.e. grass, Astroturf, indoor hall etc.)
- Always warm up properly, particularly in cold weather or a cold indoor hall
- If it's your first game for a while or your fitness levels are a little low, make sure you pace yourself, have an energy gel at the ready if need be and access to water
- After the match always warm down with a gentle jog and complete a full series of safe stretches
- Rehydrate by drinking plenty of fluids (preferably water and definitely not alcohol!) after the game
- Regular massages between games can also help to prevent injury