How to Prevent Sports-Related Injuries

Original Publication Date: December 2015

Updated October 2026

An injury can pull you out of the sport you love in a single moment. A rolled ankle on the trail or a hard fall on the ski hill can make it difficult to work, sleep, or even walk. For many athletes, the frustration of sitting on the sidelines is as hard as the pain itself.

Thankfully, practicing just a few habits can help you to prevent sports injuries. Whether you’re a weekend hiker or a high school athlete, preparing your body, respecting its limits, and using the right equipment can make all the difference. 

Below are practical tips for the activities so many people enjoy in East Idaho, along with the warning signs that mean it is time to see a specialist.

Why Do Sports Injuries Happen?

Sports injuries generally fall into two groups. Acute injuries occur instantly, such as a sprain from a bad landing or a dislocated shoulder from a fall. Chronic injuries, often called overuse injuries, build gradually from repeated stress on the same muscles, tendons, or bones. Tendinitis (inflammation of a tendon) and shin splints are common examples.

Many of these can be caused by: 

  • Accidents: Collisions, slips, and falls can happen to even the most careful athlete.
  • Equipment problems: Worn-out shoes, a poorly fitted helmet, or gear that is wrong for the sport can raise your risk.
  • Overuse: Repeating the same movement can place extra strain on the body.
  • Poor technique: Lifting, throwing, or landing with improper form can overload your joints and soft tissues.

Everyday Habits That Help Prevent Injury

These habits apply to nearly every sport and fitness level:

  • Build up gradually: Increase the length, distance, or intensity of your workouts a little at a time. Sudden jumps in training are a common path to overuse injuries.
  • Cool down: A few minutes of easy movement and gentle stretching at the end of a workout can help prevent stiffness.
  • Hydrate: Drink water before, during, and after activity. Even mild dehydration can affect your physical performance and endurance.
  • Learn proper technique: Whether it is a pitching motion, a squat, or a tackle, good form spreads the load across the right muscles. A coach or physical therapist can help correct habits that stress your joints.
  • Rest and recover: Make sure you have rest days, and always prioritize your sleep.  
  • Stop when it hurts: Pain is a signal, not something to push through. Continuing an activity while hurt may cause further harm.
  • Strengthen your muscles: Strength training, especially for your core and the muscles around your hips, knees, and shoulders, can help your body handle your sport.
  • Warm up first: Cold muscles are more prone to injury. Spend a few minutes on light movement, such as brisk walking, jumping jacks, or lunges, before you start.
  • Wear the right gear: Choose shoes that fit well and suit your activity, and replace them once they wear down. Protective gear should match your sport and fit properly.

Tips for Popular East Idaho Activities

From the ski hills to the Tetons and the Idaho Falls Greenbelt, our region offers plenty of ways to stay active, and each carries its own risks.

Hiking

Uneven ground, loose rock, and steep descents make rolled ankles and falls a common concern on the trail. Start with shorter, gentler routes and work up to more demanding terrain as your strength and balance improve.

Quality shoes with good traction can help, as can slowing down on extra steep or rocky sections. Make sure you drink plenty of water, wear layers for the mountain weather, and tell someone what your route is.

Running

Running is easy to start, which also makes it easy to overdo. Begin with shorter runs and lengthen them over several weeks, and avoid raising your distance and your intensity in the same week. Your shoes should fit snugly at the heel with a little room for your toes.

Strength work on non-running days can also help. In winter, watch for ice on sidewalks and roads.

Skiing and Snowboarding

Knee injuries are common in skiing, including tears of the anterior cruciate ligament (ACL), a key stabilizing ligament in the knee. Shoulder and head injuries can also occur during falls.

To reduce the risk of injury, make sure to get in shape before the season, warm up with a couple of easy runs, know your abilities, and wear a helmet made for snow sports. Additionally, you should take extra care late in the day, when tired legs make falls more likely.

Team Sports

Sudden stops or changes in direction from team sports, like basketball or soccer, can strain the ligaments in your knees and ankles. For young athletes, protective equipment and safe technique can help, as can a gradual buildup in preseason training.

Any athlete who may have taken a blow to the head should stop playing right away and be checked by a medical professional. Our post on concussions explains why that matters.

When to See a Doctor

Minor strains and bumps can often be cared for at home at first. The R.I.C.E. method (rest, ice, compression, and elevation) can help ease pain and swelling in the first few days. If your symptoms persist or get worse, it is time to get help.

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, signs of a more serious injury include:

  • Deformity: A joint or limb that looks visibly out of place.
  • Inability to bear weight: You cannot put any weight on the injured area.
  • Lingering symptoms: Pain and swelling that do not improve after a few days.
  • Severe symptoms: Intense pain, swelling, or bruising.

Head injuries deserve special caution. A concussion is a type of traumatic brain injury, and its effects can be serious. Changes in how someone thinks, feels, acts, or sleeps after a bump or blow to the head are reasons to get checked.

After an injury heals, a rehabilitation program can help rebuild strength and range of motion and lower the chance of reinjury. Physical therapy is often a key part of that process, even for very fit athletes.

Local Sports Injury Care in Idaho Falls and Rexburg

Being sidelined is hard, especially when your sport is how you stay healthy and connected. Our team at Rocky Mountain Spine & Sport includes physiatrists, doctors of physical medicine and rehabilitation, who believe in the body's ability to heal and focus on nonsurgical care whenever possible. We can help pinpoint what is behind your pain and build a plan to get you back to the activities you love.

Learn more about our sports medicine services, or reach out to schedule a visit at our Idaho Falls or Rexburg location.