How Can You Prevent Sports Injuries?
Every athlete gets hurt at some point. That's part of playing the game. But not every injury is inevitable, and the ones that aren't are usually the ones within your control.
According to Dr. Matthew Murray, MD, sports medicine doctor and orthopedic surgeon at Ortho San Antonio, the key is knowing the difference between the injuries you can't do much about and the ones you can train your way out of.
What Dr. Murray Says About Preventing Sports Injuries
"To an extent, there are injuries that are not preventable. They're just going to happen. They're part of the game. On the other hand, there are many injuries that are preventable: muscle strains, bumps, bruises, and things like that can be prevented with a combination of offseason training, weights, stretching, and conservative modalities like that." - Dr. Dr. Matthew Murray, Board Certified Orthopedic Surgeon
That distinction matters. Some injuries, a collision, an awkward fall, contact with another player, come with the territory of competitive sports. But a large share of the injuries that sideline athletes each season, muscle strains, overuse injuries, and soft tissue damage, are largely preventable with the right preparation.
Which Sports Injuries Are Preventable?
Not every injury can be avoided, but many of the most common ones can be reduced significantly with proper training and conditioning:
Muscle strains (hamstring, groin, quad) from inadequate warm-up or weak supporting muscles
Overuse injuries from repetitive motion without enough rest or conditioning
Bumps and bruises from poor positioning, fatigue, or lack of body awareness
Ligament sprains related to weak stabilizing muscles around a joint
Injuries caused by direct contact, collisions, or pure accidents are much harder to prevent. Those are the ones Dr. Murray describes as simply part of the game.
How to Prevent Sports Injuries: What Actually Works
1. Offseason Training
Staying conditioned year-round, rather than starting from zero when the season begins, keeps muscles and joints prepared for the demands of competition.
2. Strength Training
Building strength around the joints most at risk for a given sport (knees, shoulders, ankles) gives them more support and reduces strain during high-intensity movement.
3. Stretching and Mobility Work
Flexibility reduces the risk of muscle strains and helps the body absorb the sudden, explosive movements common in sports.
4. Conservative Modalities
Recovery tools such as physical therapy, mobility work, and other non-surgical approaches help keep minor issues from becoming major ones.
Why See a Sports Medicine Doctor Before an Injury Happens
Most athletes only think about seeing a sports medicine doctor after something goes wrong. But sports medicine care can also help identify weaknesses, mobility limitations, previous injury concerns, or other risk factors before they become bigger problems.
This is especially important for student athletes heading into a new season. After months of lighter activity, practices can quickly increase in intensity with more running, jumping, throwing, cutting, or contact. A sports medicine evaluation can help address lingering pain, stiffness, or weakness and make sure an athlete is prepared for the demands of their sport.
For athletes with a history of sprains, strains, fractures, or surgery, checking in before the season can also help reduce the risk of re-injury and support a safer return to full activity.
Why Choose Ortho San Antonio for Sports Medicine?
Preventing sports injuries starts with understanding how your body moves, recovers, and responds to training. At Ortho San Antonio, our sports medicine physicians, including Dr. Matthew Murray, work with athletes of all ages and activity levels to identify potential risk factors and provide guidance that supports safer training and long-term performance.
From managing training load and recovery to addressing previous injuries, weakness, or mobility concerns, our team takes a comprehensive approach to sports medicine in San Antonio. Whether you are preparing for a new season or staying active year-round, Dr. Murray and the Ortho San Antonio team are here to help you move with confidence and reduce your risk of injury.