Bracket Busters: The 5 Worst Habits Leading to Sports Injuries
March Madness is here, and whether you're hitting the court or just getting active, one thing can bring your game to a screeching halt—injuries. Many sports injuries aren’t just bad luck; they’re often the result of bad habits.
At FYZICAL Therapy & Balance Centers, we see the same mistakes leading to avoidable injuries. Here are the top five habits that can sideline you and how physical therapy can help keep you in the game.
1. Skipping Warm-Ups Why it’s a problem:
Jumping straight into intense activity without properly warming up can lead to strained muscles, joint injuries, and decreased performance. Cold muscles are less flexible and more prone to sudden tears.
PT Solution:
- Leg swings – to loosen up hip flexors
- Arm circles – to prep shoulders
- Lunges with rotation – to activate multiple muscle groups
Pro Tip: A 5–10 minute warm-up before play can significantly reduce injury risk.
2. Overtraining & Ignoring Rest Why it’s a problem:
Too much training without adequate rest leads to overuse injuries like stress fractures, tendinitis, and muscle fatigue. Many athletes push through pain, only to worsen the problem.
PT Solution:
- Follow the 10% rule—increase intensity or duration by no more than 10% per week.
- Use a balanced training schedule that includes rest days.
- Learn body awareness—pain is a signal, not something to push through!
3. Using the Wrong Playing Surface Why it’s a problem:
Not all playing surfaces are created equal! Playing basketball on concrete instead of a wooden court, running on hard pavement instead of a track, or training on uneven grass can increase the risk of stress fractures, joint pain, and ankle sprains. Hard or unstable surfaces increase impact forces on your knees, hips, and back, leading to overuse injuries.
PT Solution:
- Play on shock-absorbing surfaces whenever possible (wood courts, rubberized tracks, or well-maintained turf).
- If you must train on hard surfaces, use proper shock-absorbing footwear and orthotics to reduce stress on your joints.
- Strengthen ankles and knees with balance exercises like single-leg stance drills, resistance band work, and plyometrics to improve stability.
4. Neglecting Strength & Mobility Training Why it’s a problem:
Many athletes focus only on their sport-specific skills and neglect full-body strength and mobility, leading to muscle imbalances and joint instability.
PT Solution:
- Core strength improves balance and prevents back injuries.
- Hip and glute activation helps with knee stability.
- Mobility drills improve flexibility and range of motion.
5. Poor Recovery & Hydration Habits Why it’s a problem:
Dehydration and lack of post-game recovery can lead to muscle cramps, fatigue, and longer healing times for minor injuries.
PT Solution:
- Drink water and electrolytes before, during, and after activity.
- Use foam rolling and stretching for recovery.
- Sleep at least 7–9 hours to allow muscle repair.
Stay in the Game with PT!
Breaking these bad habits can prevent injuries and improve performance. If you’re dealing with aches, pains, or past injuries, a physical therapist can help you move better, recover faster, and stay active longer.
๐ Schedule a free injury prevention screening at FYZICAL Therapy & Balance Center today!
๐ Call (440) 740-8877 or email mentor@fyzical.com to book your appointment.