'It’s about doing the little things every day, like strengthening, mobility, and pre-hab. It’s not glamorous, but it keeps me on the park.' - Ollie Pope
Injuries rarely come out of nowhere.
More often, they’re the result of weak links and neglected movement patterns.
Read on for some top tips on how athletes at all levels can protect themselves, from physiotherapist Dr. Emily Carter and yoga instructor Sara Malik.
What are the biggest mistakes athletes make?
Dr. Carter: "Too many only move in straight lines. Life and sport happen in 3D. Add rotation, side lunges, and balance work. Another big mistake is skipping warm-ups or going straight from desk to sprint. Your tissues need priming."
What’s the right balance between dynamic and static stretching?
Sara Malik: "Dynamic stretches before activity, static stretches after. You want your muscles switched on before training, not lulled into relaxation. After training, static holds help you to regulate the body and release tension."
What daily mobility work makes the biggest difference?
Dr. Carter: "Five to 10 minutes a day can transform tissue health. Focus on the spine, hips, and shoulders with exercises like cat‑cow, hip openers, and shoulder mobility drills. It’s about building resilience through repetition."
How can athletes balance mobility and strength training?
Sara Malik: "Mobility isn’t the opposite of strength; it’s a foundation. A squat isn’t just strength, it’s mobility in the ankles, hips, and spine. If you ignore one, the other suffers."
Are there warning signs that injuries are coming?
Dr. Carter: “Yes. Persistent tightness in the same area, reduced range of motion, or compensations like limping after training are red flags. Don’t ignore those small signal - they’re often the body whispering before it shouts."
How does consistency affect pain prevention?
Sara Malik: "Consistency beats intensity. Doing a five‑minute routine every day is more effective than one hour, once a week. Pain prevention is really about discipline, not drama."
ATHLETE INSIGHTS
England cricketer Ollie Pope had to adapt his own approach to training after suffering a shoulder injury.
"I had to change how I train," he said.
"It’s about doing the little things every day - strengthening, mobility, and pre-hab.
"If I skip them, I feel it straight away when I’m batting or throwing. It’s not glamorous, but it keeps me on the park."
For rugby star Jack Nowell, it was about taking heed of what his body was telling him.
"I’ve had to adapt loads over the years with injuries," he said.
"You learn to listen to your body more, and you build habits that protect you. It’s not just about smashing the gym, it’s about making sure you’re fit to play at the weekend."
HOW YOU CAN PREVENT PAIN
1. Add rotation and side‑to‑side movement to your warm‑ups
2. Prioritise dynamic stretches before sessions, static ones after
3. Commit to a five to 10-minute mobility session each day, with the occasional longer workout
4. Watch for warning signs: tightness, reduced range, recurring pain
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