Few steps to help athletes avoid injuries

MUSCAT: Sports injuries remain one of the biggest challenges facing athletes as they often forcing them to stay away from competition for long periods that can extend from several months to over a year, depending on the severity of the injury. However, experts stress that many of these injuries can be prevented through proper preparation and awareness.
Dr Mahmoud Shehabullah, Senior Sports Medicine Physician at the Ministry of Culture, Sports and Youth, highlighted that sports medicine plays a crucial role in ensuring safe participation for both professional athletes and amateurs. Shehabullah described sports medicine as “the ultimate gateway” to maintaining athletes’ health and preventing unnecessary injuries.
“ Strict sports medicine protocols must be followed at all levels. No training or sports activity should take place without proper warm-up and stretching. This is the basic principle has often been ignored despite repeated awareness efforts over the past decades,” he said,
One of the most crucial steps in injury prevention is proper physical preparation. “Athletes must maintain good fitness levels, build strong muscles through strength training and develop correct techniques and skills. Weak muscles or poor conditioning significantly increase the risk of injuries, especially during high-intensity movements,”the veteran expert added
Dr Shehabullah described core stability as the “powerhouse” of the human body. “Without a strong core, the body becomes more vulnerable to injuries, particularly during sudden movements or physical challenges. If the foundation is not strong, the body cannot withstand physical pressure.” he explained.
Pre-participation medical screening is another key factor. Dr Shehabullah noted that many athletes rely only on basic tests such as blood work or X-rays, while comprehensive screening over several days is necessary to detect potential risks early and prevent serious injuries.

Hydration and proper nutrition were also highlighted as essential elements. “Athletes are advised to drink between three to four litres of water daily to avoid cramps and fatigue. Poor dietary habits, which are common in the region, can also contribute to decreased performance and higher injury risk.” he added “Another vital element to prevent the injures is an adequate sleep. Athletes should aim for at least eight hours of sleep per night to allow the body to recover and reduce the chances of injury.” he said
Many injuries in the region are linked to poor habits such as playing on hard or unsuitable surfaces, wearing inappropriate footwear, and neglecting proper warm-up routines. “ I warned about incorrect techniques in situations like aerial challenges and landing, which can lead to serious injuries. Major injuries such as ACL (anterior cruciate ligament) tears are often non-contact injuries caused by sudden movements, poor balance, or incorrect landing. Many athletes do not realise the pressure placed on their joints. When running, the body can exert up to eight or nine times its weight on the knees or ankles,” he said.
Dr Shehabullah recommended internationally recognised injury prevention programmes such as FIFA 11+, which has proven effective in reducing injuries among football players.
“Injury prevention is always better than treatment. Sports medicine not only helps prevent injuries but also ensures accurate diagnosis, proper treatment whether conservative or surgical and a gradual rehabilitation process that allows athletes to return safely to competition.” Dr Mahmoud said
“Fitness remains the foundation of all sports,” he added. “Athletes must maintain their physical condition throughout all phases of the season including from pre-season to off-season in order to ensure long-term performance and safety.” he highlighted.
Dr Shehabullah concluded for greater education and awareness, suggesting that schools should include basic lessons on warm-up, stretching and injury prevention to build a stronger sporting culture from an early age.