Sport injuries take the fun out of playing a game. The key to avoid them in the first place is not to overdo it and listen to your body when you get aches and pains. Not all aches and pains are harmless. Some of them might injure you to the extent that you cannot play the port again. So it becomes very important for you take care of every small ache and pain that might lead to an injury.

Here are 4 ways in which you can avoid common sport injuries:

  • Tennis

Problem:Sore Rotator Cuff

Do shoulder-strengthening exercises three times a week.

Stand holding 5-pound weights with your arms at your sides. Raise arms in front of you to shoulder level and hold for a few seconds. Then lower and repeat out to the sides.

Do three sets of 10 to 15 reps.

  • Walking

Problem: Sore shins

Keep your muscles strong.

Loosen calf muscles and Achilles tendons by standing in front of a wall, with one leg forward, knee bent; the other back, with foot flat on the floor. Push against the wall with hands.

Hold stretch for 15 to 30 seconds.

Repeat two to four times on each side.

  • Running

Problem: Sore spot outside leg

Stretch the bands that run down the outside of the legs, several times a day.

Stand near a wall for support and cross your left leg over your right leg at the ankle. Extend your left arm overhead reaching toward your right side until you feel the stretch along your left hip.

Hold for 30 to 60 seconds, switch sides, and repeat.

  • Golf

Problem:Lower back pain

Stretch your lower back several times a day by bending forward and letting your arms and head dangle toward your toes for 15 seconds. Also strengthen your core by getting into the “plank” pose (think of the position you’re in at the top of a pushup) and holding for 30 seconds. Or do 20 abdominal crunches to build the muscles that support your back.


Take care of your aches and pains so that you avoid further serious injuries that might stop you from playing the game altogether.