National Sports Day: Common Sports Injuries, Causes and Prevention Tips

National Sports Day: Common Sports Injuries, Causes and Prevention Tips

by | Aug 29, 2026

NATIONAL SPORTS DAY: COMMON SPORTS INJURIES, CAUSES AND PREVENTION TIPS

Whether you’re an athlete, a weekend cricket player, a regular at the gym or someone who just likes to stay active sports can be a great way to keep your body healthy.. Sometimes one wrong landing, sudden twist or extra push can turn a fun game into a painful injury.

Sports injuries are common. That doesn’t mean you should ignore them. A small injury if not treated can sometimes become an issue and keep you away from the activities you enjoy.

If you’re dealing with a sports-related injury or ongoing joint pain speaking with an orthopedic specialist can help you understand what is actually happening. Dr. Chirag Arora, orthopedic surgeon in Gurgaon provides evaluation and treatment guidance for a range of orthopedic and sports-related conditions.

What Are Sports Injuries?

      In simple terms, a sports injury is any injury that happens while playing a sport exercising, working out or doing physical activity. Some injuries happen quickly. For example, you may twist your ankle while running or land in an injury after a jump. Others happen slowly because of repeated stress on the muscle, joint or tendon. Sports injuries can affect any part of the body but the knees, ankles, shoulders, elbows, hips, muscles, ligaments and tendons are especially at risk.

      Common Sports Injuries You Should Know

      1. Sprained Ankle: We’ve all seen it happen, a player lands awkwardly rolls their ankle and suddenly can’t put weight on it. An ankle sprain happens when the ligaments supporting the ankle are stretched or torn. Pain, swelling, bruising and trouble walking are signs. While a mild sprain may get better with care, major swelling or instability should not be ignored. An orthopedic visit can help determine the level of injury.
      2. Muscle Strains: A sprint, stretch or heavy workout can sometimes cause a muscle strain. Hamstrings, calves, groin muscles and the lower back are often affected. You may feel pain, tenderness, stiffness or trouble using the affected muscle.
        Allowing the injury enough time to heal is important. Going back to your sport soon can increase the chance of getting hurt again.
      3. ACL Injuries: The ACL is one of the most important ligaments in the knee and is very important for knee stability. ACL injuries are often seen in sports like football, basketball, badminton and cricket where jumping, sudden changes in direction or stopping are common. Some people feel a weird sound at the time of the injury followed by swelling and trouble putting weight on the leg.If you think you have an ACL injury, getting checked by a specialist is important. Dr. Chirag Arora, orthopedic surgeon in Gurgaon can assess knee injuries and guide patients on the best treatment options.
      4. Meniscus Tears: The meniscus acts as a cushion between the bones in your knee. A sudden twisting motion can sometimes cause it to tear. Pain, swelling, stiffness, catching or trouble bending or straightening the knee may happen. You must ignore thinking that knee pain after a game is normal soreness, if it continues it’s worth getting checked.
      5. Fractures: High-impact sports, falls and collisions can sometimes lead to broken bones. Severe pain, swelling, deformity or an inability to use the affected limb can be signs of a fracture and need quick medical attention.
      6. Tendon Injuries: Tendons connect muscles to bones and can get irritated or damaged due to repeated actions. Conditions like tennis elbow, Achilles tendon problems and patellar tendon injuries are often linked to sports and repeated physical activity.

      Why Do Sports Injuries Happen?

      Injuries don’t always come from one accident. Sometimes it’s a mix of things.

      Some common reasons are:

      1. Forgetting to warm up
      2. ⁠Using the technique
      3. ⁠Increasing workout intensity too fast
      4. ⁠Training too much
      5. ⁠Weak or unbalanced muscles
      6. ⁠Not enough flexibility
      7. ⁠Not resting enough
      8. ⁠Wearing the wrong shoes or equipment
      9. ⁠Getting back to sports too soon after an injury
      10. ⁠Sudden falls, collisions or awkward movements

      Understanding what caused an injury can be just as important as treating the injury itself.

      How Can You Prevent Sports Injuries?

      You can’t completely stop injuries, you can reduce the chances.

      • Never Skip Your Warm-Up

      A few minutes of proper warm-up can get your muscles and joints ready for activity instead of jumping into a tough workout or game give your body time to prepare.

      • Focus on Your Technique

      Whether you’re lifting weights, running, playing cricket or doing any sport, technique is important. Wrong movements can put stress on your joints and muscles. If you’ve stopped exercising don’t try to go to your old intensity right away. Increase your activity gradually and let your body adjust.

      • Keep Your Muscles Strong

      Strong muscles give support and stability to your joints. A balanced workout routine that includes strength and flexibility training can help you move better and possibly lower the risk of injury.

      • Wear the Right Gear

      Good quality, sport-specific shoes and protective equipment can make a difference. Your gear should also match the activity you are doing.

      • Give Your Body Time to Recover

      Rest is not a sign of weakness, recovery is part of training. Keeping going when tired can increase the chance of overuse injuries. Make sure your body gets time to recover between intense sessions.

      • Listen to Your Body

      This might be the most important rule of all. There is a difference between soreness after a workout and pain that shows an injury. If you have lasting pain, swelling, instability or trouble moving a joint don’t just keep playing. Hope it goes away.

      When Should You See an Orthopedic Surgeon?

      Not every sports injury needs surgery. However some injuries need evaluation to avoid problems and help you get back to your normal life safely.

      Think about visiting a specialist if you have:

      • Severe or ongoing pain
      • Big swelling
      • Trouble walking or putting weight on the limb
      • ⁠Joint instability
      • ⁠Limited movement
      • ⁠A suspected break or dislocation
      • A sound followed by pain or swelling
      • Injuries that keep happening in the same area
      • Pain that doesn’t go away even after resting

      Conclusion

      Sports are meant to keep us moving, active and healthy. An injury doesn’t have to mean the end of your game. It also doesn’t mean you should ignore it.Warm up before any activity pay attention to how you perform the movements increase your strength slowly make sure you have the tools and above all pay attention to what your body is telling you.If you feel pain or there is swelling that doesn’t go away after a sports injury getting medical advice at the beginning can really help with your healing process.

      Frequently Asked Questions

      Q1. What are the most common sports injuries?

      Some common sports injuries include ankle sprains, muscle strains, ACL injuries, meniscus tears, fractures, dislocations, and tendon injuries.

      Q2. Can sports injuries be prevented?

      Not every injury can be prevented, but proper warm-up, strength training, correct technique, suitable equipment, gradual training, and adequate recovery can help reduce the risk.

      Q3. Should I continue playing if I have pain?

      If you have significant or persistent pain, it is better to stop the activity and get it evaluated rather than repeatedly playing through the pain.

      Q4. Are knee injuries common in athletes?

      Yes. Sports involving running, jumping, twisting, and sudden changes in direction can put considerable stress on the knee.

      Q5. What is an ACL injury?

      An ACL injury is damage to the anterior cruciate ligament of the knee. It commonly occurs during sudden changes in direction, jumping, landing, or twisting movements.

      Q6. Does every sports injury require surgery?

      No. Many sports injuries can be managed with rest, activity modification, physiotherapy, rehabilitation, and other non-surgical treatments. Surgery may be considered for certain severe injuries.

      Q7. How long does it take to recover from a sports injury?

      Recovery depends on the type and severity of the injury. A minor sprain may recover relatively quickly, while ligament injuries or fractures can require a longer rehabilitation period.

      Q8. When should I see an orthopedic surgeon?

      You should consider an orthopedic consultation if you have persistent pain, significant swelling, instability, difficulty walking, restricted movement, or symptoms following a serious injury.

      Q9. Can I return to sports after an injury?

      Yes, many people return to their favourite sports after appropriate treatment and rehabilitation. The timing depends on the specific injury and individual recovery.

      Q10. Who can I consult for sports injuries in Gurgaon?

      If you are looking for an orthopedic specialist for a sports-related injury, Dr. Chirag Arora, best orthopedic surgeon in Gurgaon, can evaluate your condition and guide you regarding appropriate treatment and recovery.

      Pickleball and Padel Injuries: A Beginner’s Guide

      Pickleball and Padel Injuries: A Beginner’s Guide

      by | Jul 16, 2026

      PICKLEBALL AND PADEL INJURIES: A BEGINNER’S GUIDE

      Pickleball and Padel are two sports that’re really popular now. People like Pickleball and Padel because they are fun, easy to play with others and good for getting exercise. A lot of people who’re new to Pickleball and Padel start playing right away without learning how to play Pickleball and Padel properly.

      The thing is, even though Pickleball and Padel are not as rough as some sports you can still get hurt if you do not play Pickleball and Padel correctly. Dr. Chirag Arora, who is a renowned orthopedic surgeon and sports injury specialist practising at Fortis Hospital Gurgaon & Nirvana Speciality Clinics, says that most injuries happen to people who are new to Pickleball and Padel because they do not warm up properly, use the wrong technique or play Pickleball and Padel too much too soon.

      In this blog, we will talk about the injuries that happen to people who play Pickleball and Padel, why Pickleball and Padel injuries happen and how you can prevent Pickleball and Padel injuries in a way.

      Why Pickleball and Padel Injuries Happen?

        When you play Pickleball and Padel, you have to move from side to side, stop and start suddenly, and use your wrists and shoulders a lot. People who are new to these sports often make mistakes like not warming up, playing for long without taking a break, using the wrong posture or grip, and not being strong enough in their core and legs.

        Common Padel Injuries in Beginners

          1. Tennis Elbow

          You can get Tennis Elbow from playing Pickleball and Padel even though it is called Tennis Elbow.

          The symptoms of Tennis Elbow are:

          • Pain on the outside of your elbow
          • Your grip is weak
          • It hurts when you lift things

          This happens because you use your wrist and forearm much when you play Pickleball and Padel.

          1. Shoulder Pain

          People who are new to Pickleball and Padel often hit the ball in a way that’s not correct which can hurt their shoulder muscles.

          The symptoms of Shoulder Pain are:

          • Pain in your shoulder when you lift your arm
          • Shoulder stiffness
          1. Ankle Sprain

          If you move quickly to the side and wear shoes that’re not good for playing Pickleball and Padel you can hurt your ankle.

          The symptoms of Ankle Sprain are:

          • Your ankle swells
          • It hurts when you walk
          • Your ankle feels unstable
          1. Knee Pain

          When you bend your knees a lot and stop and start suddenly it can hurt your knee joints.

          The symptoms of Knee Pain are:

          • It hurts when you climb stairs
          • Your knee swells
          • You hear a clicking sound
          1. Lower Back Pain

          If you do not stand up straight when you play Pickleball and Padel you can hurt your lower back.

          The symptoms of Lower Back Pain are:

          • Your lower back feels tight
          • It hurts after you play Pickleball and Padel
          • You have trouble bending

          Why Beginners Are More at Risk

          Pickleball and Padel injuries happen in the few months of playing because your muscles are not used to playing Pickleball and Padel your body is not used to moving quickly and you try to play Pickleball and Padel too hard too soon.

          Simple Injury Prevention Tips

          1. Always Warm Up

          You should warm up for a few minutes by jogging a little, moving your arms in circles, and stretching your legs and shoulders before you play Pickleball and Padel.

          1. Wear Good Shoes

          If you wear shoes that have grip, you will be less likely to hurt your ankle when you play Pickleball and Padel.

          1. Learn the Right Technique

          If you use the wrong technique, you can hurt your elbow and shoulder when you play Pickleball and Padel.

          1. Do Not Play Pickleball and Padel Too Much

          Start with sessions of 30–45 minutes when you play Pickleball and Padel.

          1. Get Stronger

          Focus on strengthening your core, legs, and shoulders so you can play Pickleball and Padel safely.

          1. Drink Plenty of Water

          If you do not drink water, you can get muscle cramps when you play Pickleball and Padel.

            When to See a Doctor?

            You should see an Orthopedic Specialist near you if:

            • Your pain lasts more than 5–7 days
            • Your swelling gets worse
            • You cannot move your joint properly
            • Your pain affects your daily life

            Early treatment can prevent long-term damage when you play Pickleball and Padel.

            Expert Advice from Dr. Chirag Arora

            Dr. Chirag Arora says that most Pickleball and Padel injuries can be prevented. The key is to warm up, train slowly, use technique, and listen to your body when you play Pickleball and Padel.He also says that ignoring pain can turn into a bigger problem later when you play Pickleball and Padel.

            Role of Orthopedic Care in Pickleball and Padel Injuries

            Nowadays Orthopedic care focuses on:

            • Treating Pickleball and Padel injuries without surgery
            • Teaching injury prevention
            • Diagnosis using imaging
            • Minimally invasive procedures if needed
            • With the right care most Pickleball and Padel injuries heal without surgery.

            Recovery Tips for Beginners if you get hurt:

            • Rest the injured part
            • Apply ice to reduce swelling
            • Avoid playing Pickleball and Padel until pain reduces
            • Start physiotherapy if advised

            Conclusion

            Pickleball and Padel are sports for fitness and fun but beginners need to be careful when they play. Most injuries happen because of preparation not because of Pickleball and Padel itself.

            Dr. Chirag Arora, top orthopedic surgeon in Gurgaon, emphasizes that awareness and prevention are the ways to stay safe and enjoy the game of Pickleball and Padel. If you feel pain or discomfort while playing, consult a doctor early to avoid long-term problems and stay active for years.

            Frequently Asked Questions

            Q1. How do doctors choose the right knee replacement implant?

            Tennis elbow, ankle sprain, shoulder pain, and knee pain are most common.

            Q2. Is Pickleball safe for beginners?

            Yes, but only if you warm up and play with correct technique.

            Q3. Why does my elbow hurt after playing Pickleball?

            It is usually due to repetitive wrist movement causing tennis elbow.

            Q4. How can I prevent ankle sprains in Padel?

            Wear proper shoes and avoid sudden uncontrolled movements.

            Q5. How long do sports injuries take to heal?

            Mild injuries may heal in 1–3 weeks, depending on care.

            Q6. Should I stop playing if I feel pain?

            Yes, continuing to play can worsen the injury.

            Q7. Can physiotherapy help sports injuries?

            Yes, it is one of the most effective treatments for recovery.

            Q8. When should I visit an orthopedic doctor?

            If pain lasts more than a week or affects movement.

            Q9. Who is the best doctor for sports injuries?

            Experts like Dr. Chirag Arora specialize in diagnosing and treating sports-related injuries effectively.

            Q10. How do I book an appointment with Dr. Chirag Arora?

            You can book an appointment with Dr. Chirag Arora, orthopedic doctor in Gurgaon, at Nirvana Clinic or at Fortis Hospital.

            An Orthopaedic’s Guide to Preventing Sports Injuries

            An Orthopaedic’s Guide to Preventing Sports Injuries

            by | Apr 17, 2025

            Being active and playing sports is great, but sports injuries can stop anyone, from casual players to serious athletes. As an Orthopaedic surgeon who treats these injuries often, I know how much they can affect your goals and health. Prevention is always better than care, instead of getting hurt. Luckily, taking smart steps based on medical knowledge can lower your chances of getting hurt. This blog offers simple, proven tips to help you stay active, reach your fitness goals, and most importantly, avoid injuries.

            Common Sports Injuries

            Some of the common sports injuries could be:

            • Sprains & Strains – A sprain happens when the tough bands around your joints (ligaments) get stretched too far or even tear. This usually occurs when you suddenly twist, fall, or get hit in a way that bends your joint too much. Possible symptoms could be immediate, often sharp pain, along with swelling, bruising, tenderness, and difficulty in moving or bearing weight, with severity ranging from a mild stretch to a complete ligament tear. Strains are injuries where muscles or the tendons connecting them to bones get stretched or torn, usually from overstretching, sudden strong muscle contraction, or doing the same movement too many times.
            • Joint Injuries – Joint injuries, particularly in the knee, are common in sports because the knee is a complicated joint that handles a lot of force and twisting. These injuries often involve the strong bands called ligaments (like the ACL, MCL, PCL, and LCL), which can tear from sudden stops, turns, or hits. This causes pain, swelling, makes the knee feel wobbly, and makes it hard to move. Another common knee problem is a tear in the cartilage cushions called menisci, which can happen from twisting or getting hit. This can lead to pain, swelling, a clicking feeling, and sometimes the knee can even get stuck.
            • Muscle Injuries– Muscle injuries extend beyond strains to include contusions (bruises), which result from direct impacts to a muscle, damaging tissue and blood vessels and leading to localized pain, swelling, and the visible discoloration of a bruise. More significant are severe muscle tears, which occur due to sudden, powerful contractions or extreme overstretching. These injuries are characterized by sharp, immediate pain, a noticeable loss of strength in the muscle, and sometimes a physical gap or indentation that can be felt within the muscle tissue.
            • Dislocations– Dislocations occur when bones in a joint are forced out of their normal alignment due to significant impact or falls, causing intense pain, visible deformity, immobility, and often requiring medical intervention to realign the joint.  
            • Fractures – A fracture is a break or crack in a bone. In sports, these injuries can occur acutely from a forceful impact, resulting in immediate pain, swelling, and difficulty using the affected area. Alternatively, fractures can develop gradually due to repetitive stress on a bone, known as stress fractures, which cause pain that worsens over time.

            Tips to Prevent Sports Injuries

            1. Always Warm-Up Properly: Before you start any sport or exercise, take some time to get your body ready. This means doing light movements and stretches that get your blood flowing and your muscles warm.
            2. Use Good Technique: Learning the right way to do things in your sport is very important. Whether it’s how you throw a ball, run, or lift weights, using the correct form makes sure you’re using your body efficiently and not putting too much pressure on one part. A coach or instructor can help you with this.
            3. Increase Slowly: Don’t try to go from doing nothing to playing intensely every day. Your body needs time to get stronger and adjust to new activities. Gradually increase how often you play, how long you play, and how hard you push yourself. This helps prevent overuse injuries.
            4. Wear the Right Protective Gear: Depending on your sport, this could include helmets, pads, braces, and supportive shoes. These things are designed to absorb impact and protect vulnerable parts of your body from injury. Make sure your gear fits well and is in good condition.
            5. Stay Well Hydrated and Eat a Balanced Diet: Your muscles and bones need water and nutrients to function properly and recover. Being dehydrated or not eating well can make you more prone to fatigue and injury. Think of it as giving your body the right fuel to perform and repair itself.
            6. Listen Carefully to Your Body: Pain is your body’s way of telling you something isn’t right. Don’t ignore aches and pains, especially if they’re sharp or persistent. Pushing through pain can make a small problem much worse. Rest when you need to.
            7. Get Enough Rest and Recovery: Your body needs time to repair and rebuild after exercise. Make sure you’re getting enough sleep and incorporating rest days into your training schedule. This prevents overtraining, which can weaken your body and make you more susceptible to injuries.
            8. Don’t Hesitate to Seek Professional Advice: If you have recurring pain, are starting a new sport, or want personalized advice on preventing injuries, you can consult Dr. Chirag Arora, Sports Injury surgeon in Gurgaon for expert advice.

            Conclusion

            Enhancing an active lifestyle and participating in sports offers significant benefits. However, sports injuries can unfortunately interrupt these pursuits. By understanding common injuries and consistently applying preventative measures like proper warm-up, good technique, gradual progression, using protective gear, staying hydrated, listening to your body, and prioritizing rest, you can substantially reduce your risk of being sidelined. Taking these proactive steps is key to enjoying your favorite activities safely and maintaining a healthy, active life for years to come.