Injuries are a frustrating reality of sport and life. When we get injured, most of us are simply focused on getting back to our sport and usual routine as fast as possible. We’ll often overlook the need for ongoing strength, flexibility and recovery work. However, failing to maintain these preventive practices can lead to reinjury, even after the initial injury seems to have healed. To mitigate this risk, we should be incorporating several key preventive techniques: flexibility training, such as dynamic and static stretching; strength training, especially for muscles around the injured area; consistent warm-up and cool-down routines; and a personalised exercise program.
Studies show that these preventative measures can significantly reduce the risk of reinjury. For instance, a meta-analysis published in European Journal of Applied Physiology found that dynamic stretching and strength training can reduce the incidence of muscle strains by up to 37% when consistently practised (Behm & Chaouachi, 2011). Likewise, in soccer players, reinjury rates for hamstring strains without prevention measures are as high as 22% and 34%, (van der Horst et al., 2015). With proper preventive strategies, such as tailored strength and prehab (injury prevention) programs, these rates can be reduced by up to 60% (Green et al., 2020).
The importance of stretching
Stretching is crucial for preventing reinjury, particularly for muscle strains, by improving flexibility and reducing the risk of strain-related injuries. Dynamic stretching before exercise warms up the muscles, while static stretching after exercise helps maintain flexibility. Incorporating both types into a regular routine can lower the risk of muscle strains. A meta-analysis published in The Journal of Athletic Training found that implementing a structured stretching program reduced muscle strain injuries by about 20% in athletes (Small et al., 2008). Consistent stretching practices are essential for reducing the risk of re-injury and supporting overall performance.
Strength training
Strength training is vital for preventing reinjury as it enhances joint stability, improves muscle recruitment, and boosts endurance. Strengthening the muscles around a joint increases its stability, supporting the joint during dynamic activities and reducing the risk of strains and sprains. It also corrects muscle imbalances and ensures proper muscle recruitment patterns, which helps prevent compensatory injuries. Moreover, by increasing muscle endurance, strength training allows muscles, tendons, and ligaments to handle repeated stress more effectively.
A systematic review in Sports Medicine demonstrates the impact of strength training on injury prevention, showing that lower-body strength training reduced knee injury risk by 50% in various sports (Lauersen et al., 2018).
Warming up/cooling down
Warming up and cooling down are essential for preventing reinjury by preparing the body for exercise and facilitating recovery. Warming up increases core body temperature, enhances blood flow to muscles, and improves joint lubrication, which reduces stiffness and the risk of injury. A meta-analysis highlighted that dynamic stretching during warm-ups could lower muscle injury risk by up to 47% (Fradkin et al., 2010).
Cooling down aids in injury prevention by promoting the gradual transition from intense activity to rest, which helps maintain flexibility and reduce the risk of joint stiffness and strain. A systematic review published in The British Journal of Sports Medicine found that incorporating structured cooling down routines helped reduce the incidence of muscle-related injuries and promoted faster recovery in athletes by improving flexibility and joint stability” (Bleakley & Abernethy, 2007). Together, these practices are crucial for minimising re-injury risk and supporting effective recovery.
Tailored prehab (injury prevention)
A tailored prehab program is crucial for preventing reinjury because it addresses the unique needs and anatomy of each individual. Personalised routines ensure that exercises are specific and are selected based on; previous injuries, the choice and level of sport, work commitments, lifestyle and other personal factors.
If you’re looking for personalised care, the Optimi app will help you create a prehab routine based on the factors above. Each routine is created with multiple phases enabling you to progress through increasingly challenging levels to build your resilience and reduce the likelihood of annoying recurring injuries. We help you access the guidance and the tools needed to reduce injury risk so that you can get on with doing the things you love.
Sources
Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 111(11), 2633-2651. https://doi.org/10.1007/s00421-011-1879-2
Bleakley, C., & Abernethy, L. (2007). Strategies to prevent injury in adolescent sport: a systematic review. British Journal of Sports Medicine, 41(10), 627-631. https://doi.org/10.1136/bjsm.2007.037309
Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of Strength and Conditioning Research, 20(3), 547-548.
Green, B., Bourne, M. N., & Pizzari, T. (2020). Recalibrating the risk of hamstring strain injury (HSI): A 2020 systematic review and meta-analysis of risk factors for index and recurrent hamstring strain injury in sport. British Journal of Sports Medicine, 54(10), 1031-1040. https://doi.org/10.1136/bjsports-2019-100451
Lauersen, J. B., Andersen, T. E., & Andersen, L. B. (2018). Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis. British journal of sports medicine, 52(24), 1557–1563. https://doi.org/10.1136/bjsports-2018-099078
Small, K., Mc Naughton, L., & Matthews, M. (2008). A systematic review into the efficacy of static stretching as part of a warm-up for the prevention of exercise-related injury. Research in sports medicine (Print), 16(3), 213–231. https://doi.org/10.1080/15438620802310784
van der Horst, N., Smits, D. W., Petersen, J., Goedhart, E. A., & Backx, F. J. (2015). The preventive effect of the nordic hamstring exercise on hamstring injuries in amateur soccer players: a randomized controlled trial. The American journal of sports medicine, 43(6), 1316–1323. https://doi.org/10.1177/0363546515574057
