Sports medicine tips from an expert who keeps elite athletes in the game
Whether you're a seasoned athlete, a weekend warrior, or simply someone who loves staying active, injuries can throw a wrench in your plans. Former athlete and respected orthopedic surgeon Brian Wolf, MD, MS, understands these challenges firsthand.
Now the director of University of Iowa Sports Medicine and head team physician for UI Athletics, Wolf brings his extensive experience with knee, shoulder, and elbow injuries to offer practical tips for preventing injuries and keeping your moving.
Common Sports Injuries
Whether you’re an elite-level or everyday athlete, commonly treated sports injuries may include:
- Sprains and strains, which are common in sports that involve running, jumping, and quick directional changes.
- Knee injuries, including ACL (anterior cruciate ligament) and meniscus tears, which are often seen in soccer, basketball, and skiing.
- Shin splints, or pain along the shin bone, are typically from overuse in running and dancing.
- Shoulder injuries, such as rotator cuff tears, which frequently occur in sports requiring overhead motions like tennis and swimming.
- Achilles tendon injuries in runners and in sports requiring quick starts and stops.
Tips to preventing sports injuries
Dynamic stretching before exercise—such as leg swings, arm circles, and lunges—prepares the muscles and joints for movement, Wolf says. After workouts, static stretching, like holding hamstring or calf stretches for 20–30 seconds, helps you maintain flexibility and prevent tightness.
Footwear should provide good arch support, cushioning, and stability, tailored to the specific demands of your sport. Worn-out soles lose their shock-absorbing capabilities, so replace your athletic shoes regularly.
Use proper techniques for your sport to avoid unnecessary strain and overuse injuries. Working with a coach or trainer can prevent bad habits from developing.
Strength training reduces the risk of injuries. Core-strengthening exercises like planks and bridges enhance stability, while lower-body strength training like squats and deadlifts build leg muscles and support knee stability. Shoulder and upper-body workouts like overhead presses strengthen the rotator cuff and surrounding muscles to prevent shoulder injuries.
Stay in the game
Don't let injuries hold you back—recover faster, perform stronger, and feel your best.
The role of rest days and recovery
Rest is an essential component of any training program. Overtraining leads to fatigue, decreased performance, and an increased risk of injuries. Best practices for recovery include:
- Active recovery. Low-intensity activities like yoga or walking help maintain mobility while allowing muscles to heal.
- Foam-rolling and stretching. These techniques help alleviate muscle tightness and improve circulation
- Sleep. Aim for seven to nine hours of sleep every night to promote muscle repair and overall well-being
One of the biggest myths Wolf encounters is the belief that rest alone can heal all injuries.
"Rest is crucial, but proper rehabilitation is what leads to a full recovery," he says.
Another misconception? Pushing through pain is a sign of toughness.
"Persistent pain is your body's way of saying something is wrong. Listen to your body."
When to seek medical attention for an injury
Consult a health care professional if:
- Your pain persists beyond a few days despite rest and treatment
- You have significant swelling, bruising, or instability in a joint
- Your injury results in an inability to bear weight or perform everyday activities While minor aches are normal, persistent pain shouldn't be ignored. Seeking professional advice early can prevent minor issues from becoming chronic problems.
Apply elite athlete strategies to everyday training
Whatever your sport or athletic ability, Wolf recommends consistency in strength and flexibility training, listening to one's body, and making injury prevention a priority. By implementing these expert-backed sports medicine tips, you’ll optimize your performance, avoid setbacks, and stay in the game.