Preventing Musculoskeletal Injury

Musculoskeletal (MSK) injuries—like sprains, strains, fractures, and overuse conditions—are among the most common reasons people miss work, school, or athletic activity. Luckily, many can be prevented.

Below is a summary of the most effective approaches based on high-quality research.

Children & Teens: Keep It Short and Smart

Young athletes in cutting, jumping, and contact sports (e.g., soccer, basketball, gymnastics, football codes, skiing) face the highest injury risk. Fortunately, the solution is both quick and easy.

Neuromuscular training (NMT)

NMT is exercise designed to improve the connection between the brain, nerves, and muscles, to help the body move more efficiently and safely. NMT often includes activities like balance drills, plyometrics, agility exercises, and strength work. It teaches the body and brain to work together more effectively for better movement and stability.

✅ NMT has been shown to significantly reduce injury risk by improving balance, coordination, landing mechanics, and lower-limb control [1].
✅ Short sessions are effective: 10–15 minutes, 2–3 times per week, longer sessions have no extra benefit [2].
✅ NMT has been shown to reduce lower-limb injuries by nearly 50% in youth soccer players [1].

💡 Pro tip: Integrating NMT into warm-ups will support injury prevention without taking extra time.

Adults: Strength is Protection

For adults, structured resistance training is the most effective way to prevent injury.

✅ Strength training reduced injuries by up to 66% [3].
✅ Sport-specific strengthening significantly reduces overuse injuries—for example, shoulder and elbow programs in climbers [4].
✅ Strength training protects against both acute injuries and chronic overuse conditions.

🔑 Bottom line: Progressive resistance training is both performance-enhancing and the most effective way to prevent injury in adults.

Older Adults: Preventing Falls and Preserving Independence

Falls are the leading cause of fractures and hospitalisations in older adults, but they can be significantly reduced with appropriate exercise.

✅ Exercise programs reduce fall-related fractures by 61% and serious injuries by 43% [5].
✅ Multicomponent programs (strength, balance, and aerobic exercise) show benefits even in those aged 80+, and in institutionalised populations [6,7].
✅ 2–3 sessions per week can yield significant gains in mobility, strength, and independence [6,8].

💡 Safe movement is a lifelong skill—staying active can preserve independence and prevent hospital visits.

Key Takeaways

🧒 Youth: NMT warm-ups of 10–15 min, 2–3×/week reduces injury without major time demands.
💪 Adults: Strength training reduces injuries by over 50%
👵 Older Adults: Programs combining strength, balance, and aerobic exercise lowers the risk of falls and hospitalizations.

Injury prevention isn’t about doing more—it’s about doing what works. These strategies are simple, scalable, and backed by top-level evidence.

References:

1.Pasanen K et al. Br J Sports Med, 2022. [PMID: 351467]

2.Steffen K et al. Br J Sports Med, 2020. [PMID: 32520644]

3. Lauersen JB et al. Br J Sports Med, 2018;52(24):1557–63.

4. de Oliveira Y et al. Front Sports Act Living, 2023.

5. El-Khoury F et al. BMJ, 2013;347:f6234.

6. Cadore EL et al. Age (Dordr), 2014;36(2):9710.

7. Baez-Lugo S et al. BMC Geriatrics, 2024. doi:10.1186/s12877-024-04927-0

8. Cabanillas-Cruz J et al. Healthcare, 2024. [PMC12196961]