Injury Prevention 

Knee Injuries

Knee injuries can involve ligaments (like the ACL) or irritation from overuse (like runner’s knee). They often happen during sports that involve jumping, cutting, or running.

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Common causes
   •    Sudden stops or direction changes
   •    Poor landing technique
   •    Weak leg or hip muscles
   •    Overtraining

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Symptoms
   •    Pain around or inside the knee
   •    Swelling
   •    Instability or “giving out.”
   •    Pain with running or jumping

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How to prevent it
   •    Strengthen quads, hamstrings, and glutes
   •    Practice proper landing technique
   •    Don’t increase training too quickly
   •    Include rest days

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Quick tip 

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Strong hips and glutes help protect your knees more than you think.

Muscle Strain

A muscle strain (or “pulled muscle”) happens when muscle fibers are overstretched or torn, often during sudden movement.

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Common causes
   •    Not warming up
   •    Sudden sprinting or explosive movement
   •    Muscle fatigue
   •    Poor flexibility

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Symptoms
   •    Sharp pain during movement
   •    Tightness or stiffness
   •    Swelling
   •    Weakness in the muscle

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How to prevent it
   •    Warm up properly before activity
   •    Stretch regularly
   •    Strengthen muscles
   •    Stay hydrated

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Quick tip 

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Most muscle strains happen when muscles are cold or fatigued—always warm up first.

Ankle Injuries 

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Plantar Fasciitis (Foot Pain)

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Hamstring Injuries 

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Shoulder Injuries 

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