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Sports Injury Prevention Programme

Strength, balance, plyometrics and warm-up — neuromuscular protocols that reduce sports injuries.

Written by: Saygı Hospital Health Guide Editorial Board
Last updated:

This content has been compiled by the Saygı Hospital Health Guide Editorial Board and is periodically reviewed by a specialist physician.

References (5)

This content is for informational purposes only and does not constitute medical advice. You can book an appointment at our Fizik Tedavi ve Rehabilitasyon department. Book Appointment →

What is Sports Injury Prevention Programme?

Sports injury prevention programmes are evidence-based exercise protocols developed for athletes; they aim to reduce non-contact ACL tear, hamstring strain, ankle sprain and groin strain injuries.

The most known programmes include FIFA 11+ (football), PEP (Prevent injury and Enhance Performance, female football), Knee Programme (for ACL) and Sportsmetrics.

Sessions involve dynamic warm-up, strengthening, plyometrics, balance and agility exercises; performed 2-3 times a week and applied for the entire season they show 30-80% injury reduction.

Symptoms

Indications: female football and basketball players (high ACL risk)
Indications: marathon runners (hamstring and ITB)
Indications: handball, volleyball (jump-related)
Indications: tennis, badminton (ankle sprain risk)
Indications: ski, snowboard (knee injury risk)
Indications: youth and adolescent athletes (during growth)
Indications: post-injury return-to-sport phase

Risk Factors

Female sex (5-fold higher ACL injury risk)
Earlier ACL or ankle sprain history
Q-angle wide and weak quadriceps
Limited dorsiflexion of ankle
Low core stability
Inadequate warm-up and intense fatigue
Hard ground (tartan, artificial turf)

When to See a Doctor?

If you experience any of the following symptoms, seek medical attention promptly:

  • Sports prevention programmes should be designed by a sports physician and physiotherapist
  • Should be started in pre-season and applied throughout the season
  • Pre-existing injury or pain should be evaluated before exercise
  • Programme adherence should be checked monthly

Treatment Methods

01
FIFA 11+ programme (15-20 min, 2-3 times a week)
02
PEP programme (female athlete-specific, ACL-focused)
03
Plyometric training (jumping exercises, 8-12 weeks)
04
Eccentric hamstring exercises (Nordic hamstring)
05
Balance and proprioception training (BOSU, wobble board)
06
Core stabilisation and gluteal strengthening exercises

Which Department to Visit?

You can visit our Fizik Tedavi ve Rehabilitasyon department for these complaints. Our specialist physicians will create the most suitable treatment plan for you.

Learn About Fizik Tedavi ve Rehabilitasyon Department

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Health Disclaimer: The information on this page is prepared for general informational purposes only. It does not replace medical diagnosis and treatment. Please consult your physician for your complaints. Saygı Hospital does not accept responsibility for actions taken based on the information on this page.