Common sports injuries: Running and gym workouts are great for your heart, weight and mental health. But as an orthopaedic doctor, I also see the flip side: people landing in the clinic with swollen ankles, pulled muscles or nagging foot pain that just won’t go away.
Most of these injuries are preventable and, if treated early, fully recoverable. The problem is that many people ignore the first warning signs, push through pain, or follow “bro-science” advice from friends instead of getting medical help.
In this article, we’ll break down three common injury groups in runners and gym-goers:
- Sprains: Ligament injuries
- Strains: Muscle or tendon injuries
- Stress fractures: Tiny cracks in bone
…and what you can do to recognise, treat and prevent them.
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Sprains: When ligaments are overstretched or torn
A sprain is an injury to a ligament, the strong band that connects one bone to another and stabilises a joint.
Where do sprains commonly happen?
- Ankle – landing awkwardly while running, jumping, or missing a step
- Knee – sudden twisting, especially in sports with quick direction changes
- Wrist – during push-ups, weight lifting or a fall on an outstretched hand
Typical symptoms of a sprain:
- Sudden pain in the joint
- Swelling, sometimes within minutes
- Difficulty putting weight or moving the joint normally
- Bruising (in moderate to severe sprains)
- Feeling of “giving way” or instability
What to do if you suspect a sprain
In the first 48–72 hours, follow R.I.C.E.:
- R – Rest: Stop the activity immediately. Don’t “test it out” by running more.
- I – Ice: Apply an ice pack wrapped in cloth for 10–15 minutes, several times a day.
- C – Compression: Use an elastic bandage to reduce swelling (not too tight).
- E – Elevation: Keep the injured limb raised above heart level when possible.
See a doctor if:
- You can’t put weight on the leg
- Pain is severe, or swelling is large
- You heard or felt a “pop” at the time of injury
- The joint looks deformed or very unstable
In some cases, we may need an X-ray or MRI to rule out fractures or ligament tears that require more than just rest.
Strains: When muscles or tendons are overloaded
A strain is an injury to muscles or tendons (the tissue that connects muscle to bone). These are very common in gym-goers and runners, especially with a sudden increase in load.
Common sites of sprains in runners and gym-goers:
- Hamstrings (back of the thigh) – sprinting, fast runs, heavy deadlifts
- Quadriceps (front of thigh) – squats, lunges, jumps
- Calf muscles – running, box jumps, skipping
- Lower back muscles – improper lifting form, heavy weights, sudden twists
- Shoulders and biceps – bench press, overhead press, pull-ups
Symptoms of a strain:
- Sharp pain during activity – often described as a “pull”
- Pain when using or stretching that muscle
- Localised tenderness and mild swelling
- In moderate strains, bruising and weakness in that muscle
First-line care for sprain:
- Stop the activity as soon as you feel the “pull”; continuing can worsen the tear.
- Use R.I.C.E. for the first 1–2 days.
- Avoid heavy stretching or intense massage in the early phase; this can worsen microscopic tears.
- If pain persists beyond a few days, or if you have obvious weakness (e.g., cannot push off the ground, climb stairs, or lift the arm), get an orthopaedic or sports medicine assessment.
Early physiotherapy helps:
- Reduce pain and swelling
- Restore flexibility
- Strengthen the muscle safely
- Prevent the same injury from recurring
Stress fractures: Tiny cracks from repeated impact
Unlike major fractures from a fall or accident, stress fractures are small cracks in the bone caused by repeated stress over time. They are very common in runners and high-impact enthusiasts.
Who is at risk?
- Runners who suddenly increase distance, intensity or speed
- People who switch quickly from treadmill/soft surfaces to hard roads
- Gym-goers who add plyometrics (jumping) or high-impact exercises without progression
- Those with low vitamin D, poor nutrition, menstrual irregularities (in women), or low bone density
Common locations of stress fractures:
- Shin bone (tibia)
- Top of the foot (metatarsals)
- Heel bone (calcaneus)
- Hip or pelvis (less common but serious)
How stress fractures feel:
- Localised pain that starts during activity and settles with rest
- Over time, pain may start earlier in the run or even be present at rest
- Pain increases when you press a specific spot on the bone
- No big swelling or deformity like a major fracture, which is why people often ignore it
Why ignoring stress fractures is dangerous?
If you continue to run or jump on a stress fracture:
- The tiny crack can progress to a complete fracture
- Recovery becomes longer
- In certain areas like the hip, it can lead to more serious complications
If you suspect a stress fracture:
- Stop the impact activity and see an orthopaedic doctor.
- We may order X-rays (though early stress fractures may not show) or more sensitive tests like MRI or bone scan.
- Treatment usually includes rest from impact sports, protective footwear or a brace, and addressing nutrition and training errors.
Why do these injuries happen? (Training and body factors)
Most sports injuries in recreational athletes and gym-goers happen due to a combination of factors:
Doing too much, too soon:
- Sudden jump in mileage (e.g., 3 km to 10 km in a week)
- Rapid increase in weights or sets at the gym
- Adding high-impact or advanced moves without a base
Poor technique and form:
- Incorrect squat or deadlift form
- Running with poor posture or overstriding
- Not learning basic movement patterns before adding heavy loads
Weak supporting muscles:
- Weak core and hip muscles in runners
- Imbalances between front and back muscles (e.g., strong quads, weak hamstrings)
- Neglecting mobility and flexibility
Inadequate footwear and surfaces:
- Worn-out shoes with poor cushioning
- The wrong type of shoe for your foot type
- Running only on very hard surfaces without gradual adaptation
Recovery mistakes:
- Not taking rest days
- Poor sleep
- Ignoring mild pain signals
- Training intensely despite fatigue, illness or previous injury
When should you stop and see a doctor?
Here’s a simple rule:
If pain changes how you move or lasts more than a week with rest, get it checked.
Specifically, see an orthopaedic or sports doctor if:
- You cannot bear weight on a leg without limping
- A joint looks deformed, unstable or very swollen
- Pain wakes you up at night or is present even at rest
- There is clicking, locking or giving way in the knee or ankle
- You suspect a stress fracture (localised bone pain that worsens with impact)
- You’ve been self-treating for 2 weeks with no improvement
Early diagnosis often means:
- Shorter rest period
- Simpler treatment (therapy instead of surgery)
- Lower chance of long-term problems
Prevention: How can you protect your joints and bones
Warm up properly:
- 5–10 minutes of light cardio (walking, easy jog, cycling)
- Dynamic stretches (leg swings, arm circles, hip circles)
- Gradual build-up to your working pace or weight
Follow the 10% rule:
Increase mileage, intensity, or weights by no more than ~10% per week, especially if you’re a beginner or returning after a break.
Respect pain signals:
- Mild “muscle burn” during exercise is normal.
- Sharp pain, joint pain, or pain that gets worse with each session is not normal.
- Take 1–3 days off and cross-train (e.g., swimming, cycling); if it persists, get evaluated.
Work on strength and mobility:
- Runners: Focus on strengthening your hips, glutes, core, and calves.
- Gym-goers: Balance pushing and pulling exercises; train both the front and back of the body.
- Add stretching or mobility work for tight areas (hamstrings, calves, hip flexors, chest).
Get your shoes and surfaces right:
- Replace running shoes every 500–800 km (depending on body weight and surface).
- Choose shoes that suit your foot type and activity.
- Avoid suddenly switching from the treadmill to hard roads without a transition.
Support bone health:
- Ensure adequate calcium and vitamin D intake.
- Don’t crash-diet while doing high-impact training.
- For women with irregular periods or suspected low bone density, discuss with a doctor.
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Sprains, strains and stress fractures are not just “sports problems for athletes”. They are extremely common in everyday runners, walkers, and people who hit the gym after long desk jobs.
The good news:
- Most of these injuries can be prevented with sensible training and attention to form.
- When they do occur, early recognition and proper treatment usually lead to full recovery.
The bad news:
- Ignoring pain, self-treating for weeks, or “pushing through” can convert a small sprain or stress fracture into a chronic problem or major injury.
If your body is sending you pain signals that persist beyond a few days, don’t treat it as a test of willpower. Treat it as information, and let an orthopaedic or sports medicine specialist guide you back to safe, pain-free movement.
Medical disclaimer: This article is for general educational purposes only. It does not replace a physical examination or individual medical advice. If you have persistent pain, swelling, difficulty in movement, or suspect a sports injury, please consult an orthopaedic surgeon or sports medicine specialist for personalised evaluation and treatment.