Sport Is Medicine — When Done Safely

Physical activity is one of the best things you can do for your health.

Moreover, But without the right preparation, warm-up,. Technique, even recreational sport can lead to painful and time-consuming injuries. Here are the five most common sports injuries we see at our Amsterdam clinic — and how to prevent each one.

1. Ankle Sprain

In addition, Common in: football, basketball, trail running, and any sport involving rapid direction changes.

In addition, Prevention: Single-leg balance exercises, ankle strengthening, and proprioception training dramatically reduce recurrence. After a first sprain, physiotherapy rehabilitation is essential — untreated sprains lead to chronic instability.

2. Hamstring Strain

Common in: sprinting sports — football, athletics, rugby.

Moreover, Prevention: Nordic hamstring curls and progressive sprint training are the most evidence-based preventive measures. Adequate warm-up and avoiding fatigue are equally important — most hamstring tears happen late in a training session.

3. Rotator Cuff Injury (Shoulder)

Moreover, Common in: swimming, overhead sports (volleyball, tennis), weightlifting.

Prevention: Balanced shoulder strengthening — including the posterior rotator cuff muscles, which are frequently neglected. For every pushing exercise, include a pulling exercise. Regularly perform external rotation strengthening with a resistance band.

4. Patellar Tendinopathy (Jumper’s Knee)

Furthermore, Common in: volleyball, basketball, football, and any sport with repeated jumping.

Furthermore, Prevention: Eccentric quadriceps loading (slow, loaded squats on a decline board) is the most effective preventive strategy. Load management — avoiding sudden spikes in jump volume — is equally critical.

5. Lower Back Strain

Common in: weightlifting, rowing, golf, and prolonged sport participation of any kind.

As a result, Prevention: Core stability training, hip mobility work, and technique coaching for heavy lifts. Learn to hinge from your hips rather than rounding your lower back when lifting — this one technical point prevents the majority of gym-related back injuries.

Prevention Starts with a Screening

As a result, At Alter Physio & Acupuncture in Amsterdam, a movement screening takes 45 minutes and gives you a clear picture of your injury risk profile. We then design a personalised prevention programme so you can keep doing the sport you love.

Book a Sports Screening

Written by Hidekazu Kuwabara, Registered Physiotherapist (BIG-registered, Amsterdam)

Hidekazu has over 10 years of clinical experience in physiotherapy and acupuncture. He specialises in musculoskeletal pain, sports injuries, and integrative East-West medicine at Alter Physio & Acupuncture, Amsterdam.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making decisions about your health or treatment.

Written by Hidekazu Kuwabara, Registered Physiotherapist (BIG-registered, Amsterdam)

Alter Physio & Acupuncture

#24 5 Common Sports Injuries in Amsterdam and How to Prevent Them