Every year, millions of athletes—from elite professionals to weekend warriors—experience sports injuries that sideline them from their favourite activities. Understanding these injuries is the first step toward effective treatment and, more importantly, prevention.
After treating thousands of sports injuries at Lambert Sports Clinic in Surbiton, I've recognised clear patterns in what brings athletes through our doors. Certain injuries appear with remarkable frequency, affecting specific populations in predictable ways. The good news? Most sports injuries are both preventable and highly treatable when addressed properly.
This comprehensive guide explores the most common sports injuries we see at our Kingston upon Thames clinic, providing you with the knowledge to recognise symptoms early, understand treatment options, and implement evidence-based prevention strategies. Whether you're a competitive athlete or someone who simply enjoys staying active, this information could save you months of pain and frustration.
Understanding Sports Injuries: Acute vs Overuse
Before diving into specific injuries, it's important to understand the two fundamental categories:
Acute Injuries
Acute injuries occur suddenly during activity—a specific moment when something goes wrong. Think of an ankle sprain during a football match, an ACL tear during a pivoting movement, or a hamstring strain while sprinting. These injuries typically involve:
- Sudden, sharp pain at the moment of injury
- Immediate swelling and possibly bruising
- Clear mechanism of injury (you know exactly when it happened)
- Immediate functional impairment
Overuse Injuries
Overuse injuries develop gradually through repetitive stress without adequate recovery. Runner's knee, tennis elbow, and shin splints are classic examples. Characteristics include:
- Gradual onset—pain develops over days or weeks
- Initially present only during or after activity
- Progressive worsening if training continues unchanged
- No single traumatic event
Most sports injuries we see at Lambert Sports Clinic in South-West London are overuse injuries, reflecting the endurance sports popular in our community—running, cycling, and swimming. Understanding this distinction guides both treatment and prevention strategies.
The 10 Most Common Sports Injuries
1. Runner's Knee (Patellofemoral Pain Syndrome)
What It Is
Runner's knee refers to pain around or behind the kneecap, typically aggravated by activities that load the knee in flexion—running (especially downhill), squatting, stairs, or prolonged sitting.
Causes
- Weak hip and glute muscles leading to poor knee control
- Tight quadriceps, hamstrings, or IT band
- Biomechanical issues (overpronation, poor running form)
- Training errors (too much, too soon, too fast)
- Inadequate footwear
Symptoms
- Pain around or behind the kneecap
- Clicking or grinding sensations
- Pain worsening with stairs, hills, or after sitting ("cinema sign")
- Occasional swelling
Treatment
At Lambert Sports Clinic, we take a comprehensive approach:
- Hip strengthening: Focus on glute medius and maximus to improve knee control
- Quadriceps exercises: Particularly VMO (vastus medialis oblique) strengthening
- Biomechanical assessment: Often using AI gait analysis to identify contributing factors
- Manual therapy: Addressing soft tissue restrictions
- Training modification: Reducing volume temporarily while maintaining fitness
Prevention
Regular hip strengthening, gradual training progression, and biomechanical screening are key. We recommend runners incorporate hip-focused strength training at least twice weekly.
2. Ankle Sprains
What It Is
Ankle sprains involve stretching or tearing of the ligaments supporting the ankle joint, most commonly the lateral (outside) ligaments. They're the most common acute sports injury we treat.
Causes
- Landing awkwardly after a jump
- Stepping on uneven surfaces
- Contact from another player
- Poor ankle stability or previous sprains
- Inadequate warm-up
Grades of Injury
- Grade 1 (Mild): Ligament stretched, minimal tear, mild pain and swelling
- Grade 2 (Moderate): Partial ligament tear, moderate pain, swelling, and instability
- Grade 3 (Severe): Complete ligament rupture, significant pain, swelling, and instability
Immediate Treatment (PEACE & LOVE Protocol)
Modern evidence supports this approach:
Immediately after injury (PEACE):
- Protect: Avoid aggravating activities for 1-3 days
- Elevate: Raise higher than heart when possible
- Avoid anti-inflammatories: May impair long-term healing
- Compress: Use compression bandage to limit swelling
- Educate: Understand that active recovery is better than rest
After initial days (LOVE):
- Load: Return to normal activities as tolerated
- Optimism: Positive mindset aids recovery
- Vascularisation: Pain-free cardiovascular activity promotes healing
- Exercise: Restore strength, range, and proprioception
Rehabilitation
Proper rehabilitation is crucial—poorly rehabbed ankle sprains lead to chronic instability and reinjury. Our protocol includes progressive strengthening, balance training, and sport-specific exercises. Most grade 1-2 sprains return to sport in 2-6 weeks with appropriate treatment.
Prevention
Balance training, proprioceptive exercises, and appropriate footwear significantly reduce ankle sprain risk. We recommend regular single-leg balance work for all athletes.
3. ACL (Anterior Cruciate Ligament) Tears
What It Is
The ACL is one of the knee's major stabilising ligaments. ACL injuries are among the most serious sports injuries, often requiring surgery and 9-12 months for return to sport.
Common Mechanisms
- Non-contact pivoting or cutting movements (70% of ACL tears)
- Landing from a jump with poor knee control
- Sudden deceleration
- Direct contact to the knee (less common)
Symptoms
- Audible "pop" at the time of injury (50-70% of cases)
- Immediate swelling (within 2-6 hours)
- Significant pain and inability to continue activity
- Sensation of knee instability or "giving way"
Diagnosis and Treatment
Physical examination by an experienced physiotherapist can identify ACL tears with high accuracy. MRI confirms diagnosis and assesses other damage. Treatment options include:
- Surgical reconstruction: Often recommended for young, active individuals or those with multi-ligament injuries
- Conservative management: Possible for lower-demand individuals or partial tears
- Prehabilitation: Strengthening before surgery improves outcomes
- Comprehensive rehabilitation: 9-12 months guided by objective criteria
Prevention
ACL injury prevention programmes focusing on landing mechanics, knee control, and neuromuscular training can reduce injury risk by 50-70%. We offer these programmes to at-risk athletes in Surbiton and Kingston upon Thames, particularly young female athletes who face 2-8 times higher ACL injury risk.
4. Shin Splints (Medial Tibial Stress Syndrome)
What It Is
Shin splints cause pain along the inner edge of the shinbone (tibia), typically in the lower two-thirds. They're one of the most common running injuries, particularly among newer runners.
Causes
- Rapid increases in training volume or intensity
- Running on hard surfaces
- Poor footwear or worn-out shoes
- Biomechanical issues (excessive pronation, tight calves)
- Weak lower leg and foot muscles
Symptoms
- Pain along the inner shin during or after running
- Tenderness along 5+ cm of the shin border
- Pain typically improves with warm-up initially
- Eventually becomes constant if ignored
Important: Ruling Out Stress Fractures
Shin splints must be differentiated from tibial stress fractures, which present with more localised, severe pain and don't improve with warm-up. If we suspect a stress fracture, imaging is essential.
Treatment
- Training modification: Reduce running volume, incorporate cross-training
- Calf and foot strengthening: Address weak links
- Manual therapy: Release tight calf muscles and improve ankle mobility
- Gait assessment: Identify and correct biomechanical contributors
- Graduated return to running: Follow structured progression
Prevention
Follow the 10% rule (don't increase weekly mileage by more than 10%), incorporate strength training, replace shoes every 500-800km, and gradually transition to harder surfaces or faster speeds.
5. Tennis Elbow (Lateral Epicondylitis)
What It Is
Despite the name, most tennis elbow doesn't occur in tennis players. It's a tendinopathy affecting the forearm extensor tendons where they attach to the outer elbow, caused by repetitive wrist and arm movements.
Common Causes Beyond Tennis
- Computer work with poor ergonomics
- Painting, carpentry, or plumbing
- Gardening and DIY projects
- Rock climbing
- Weightlifting (especially with poor grip strength)
Symptoms
- Pain on the outer elbow, potentially radiating into forearm
- Weak grip strength
- Pain with grasping, lifting, or twisting movements
- Morning stiffness
- Gradual onset over weeks to months
Treatment
Tennis elbow can be frustratingly persistent, but evidence-based treatment is effective:
- Load management: Reduce aggravating activities temporarily
- Progressive loading exercises: Eccentric and isometric exercises are particularly effective
- Manual therapy: Soft tissue work and joint mobilisation
- Technique modification: Address contributing factors (tennis backhand, keyboard position)
- Patience: Tendinopathy recovery takes 3-6 months typically
At Lambert Sports Clinic, we've found that combining specific loading exercises with addressing contributing factors yields the best outcomes. Injections and surgery are rarely necessary when rehabilitation is optimised.
Additional Common Injuries: Rotator cuff injuries, hamstring strains, IT band syndrome, plantar fasciitis, and stress fractures follow similar patterns of overuse or acute trauma. Each requires specific assessment and individualised treatment. If you're experiencing any of these injuries in the Kingston upon Thames area, Lambert Sports Clinic provides comprehensive assessment and evidence-based rehabilitation.
When Should You See a Physiotherapist?
Many athletes wait too long before seeking professional help, often making injuries worse. You should consult a physiotherapist at Lambert Sports Clinic if:
- Pain persists beyond 7-10 days despite rest and self-care
- Pain is worsening rather than improving
- You're unable to bear weight or perform normal activities
- Significant swelling appears, particularly if immediate
- Joint instability or "giving way" occurs
- Pain prevents sleep or wakes you at night
- Numbness or tingling develops
- You're unsure about the diagnosis or appropriate treatment
- Previous injuries keep recurring
Early intervention almost always leads to faster recovery and better outcomes. What might resolve in 4-6 weeks with early treatment can become a chronic 6-month problem if ignored.
Universal Injury Prevention Strategies
Regardless of your sport or activity level, these evidence-based strategies significantly reduce injury risk:
1. Progressive Training Load
The most important principle: increase training volume, intensity, or frequency gradually. The acute:chronic workload ratio provides a framework—keep your current week's training within 0.8-1.3 times your four-week average. Spikes outside this range increase injury risk exponentially.
2. Strength Training
Comprehensive strength training isn't optional—it's fundamental injury prevention. Target major muscle groups twice weekly, emphasising:
- Hip and glute strength for runners and field sport athletes
- Shoulder and rotator cuff strength for overhead athletes
- Core stability for everyone
- Single-leg strength and balance
3. Adequate Recovery
Overuse injuries occur when tissue damage from training exceeds the body's repair capacity. Ensure:
- At least one complete rest day weekly
- 7-9 hours sleep nightly
- Proper nutrition supporting recovery
- Periodised training with recovery weeks
4. Technique and Biomechanics
Poor movement patterns increase injury risk. Consider:
- Professional coaching for technique-dependent sports
- Biomechanical assessment (like our AI gait analysis) for runners
- Regular movement screening to identify limitations
5. Appropriate Equipment
Don't underestimate equipment's role:
- Replace running shoes every 500-800km
- Use sport-specific footwear
- Ensure proper equipment fit (bike fitting for cyclists, racket grip for tennis)
- Consider orthotics if biomechanical assessment indicates benefit
6. Warm-Up and Cool-Down
While static stretching before activity doesn't prevent injury, dynamic warm-ups improve performance and reduce injury risk. Include sport-specific movements progressing from low to high intensity over 10-15 minutes.
Nutrition's Role in Injury Prevention and Recovery
Optimal nutrition supports tissue health, immune function, and recovery capacity. Key considerations include:
- Adequate protein: 1.6-2.2g/kg bodyweight daily for athletes, distributed throughout the day
- Sufficient energy: Under-fuelling (RED-S) dramatically increases injury risk, particularly stress fractures
- Micronutrients: Calcium, vitamin D, iron, and zinc support bone and tissue health
- Omega-3 fatty acids: Anti-inflammatory properties may support recovery
- Hydration: Even mild dehydration impairs performance and may increase injury risk
For more on this topic, see our comprehensive guide on nutrition and physiotherapy.
Conclusion: Prevention Is the Best Medicine
After treating thousands of sports injuries at Lambert Sports Clinic in Surbiton, one truth stands out: most injuries are preventable. The athletes who train smartly—progressively increasing load, incorporating strength training, addressing biomechanical issues early, and listening to their bodies—rarely experience significant injuries.
When injuries do occur, early intervention by qualified physiotherapists dramatically improves outcomes. What might become a chronic, career-threatening problem if ignored can often be resolved in weeks with appropriate treatment.
Whether you're a competitive athlete targeting podiums or a recreational exerciser pursuing health and enjoyment, understanding common sports injuries empowers you to train effectively while minimising setbacks. The information in this guide provides a foundation, but individualised assessment and treatment from experienced sports physiotherapists ensures optimal outcomes.
At Lambert Sports Clinic, we're committed to keeping the active community of Kingston upon Thames and South-West London healthy, strong, and performing at their best. If you're dealing with a sports injury or want to prevent one, we're here to help.
Injured or Want to Prevent Injury?
Don't let sports injuries sideline you. Book a comprehensive assessment at Lambert Sports Clinic in Surbiton. Our expert physiotherapists will diagnose your condition and create a personalised treatment plan to get you back to your sport safely and quickly.
Expert sports physiotherapy in Surbiton, Kingston upon Thames, and South-West London
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