How to Prevent Sports Injuries

How to Prevent Sports Injuries

A Complete, Science-Led Guide To Staying Strong, Mobile and Injury-Free

Preventing sports injuries is one of the most important parts of training. Whether you are chasing PBs, building fitness, or simply trying to stay active without setbacks, injury prevention is not luck. It is strategy, science and consistency.

At U Perform, our formulations are developed with Professor Greg Whyte OBE and backed by more than 50 years of expertise in performance, recovery and soft tissue health. This guide shares everything you need to know about how to prevent sports injuries, from training habits to evidence-backed nutritional support.

Why Sports Injuries Happen

Most sports injuries occur due to three key reasons:

  • Training overload – increasing mileage, reps or intensity too quickly.
  • Weakness in soft tissues – tendons, ligaments and cartilage adapt slower than muscle.
  • Poor recovery – without enough collagen, protein, sleep or nutrients, tissues cannot repair properly.

1. Strengthen Tendons, Ligaments and Cartilage

Strong soft tissues act as your body’s shock absorbers. When they are robust, you move efficiently and reduce injury risk.

Why collagen matters for injury prevention

Bioactive Collagen Peptides® such as TENDOFORTE® and FORTIGEL® stimulate the cells inside tendons, ligaments and cartilage to rebuild and repair effectively.

  • TENDOFORTE® helped 60% of people with Achilles tendinopathy return to running within 3 months.
  • FORTIGEL® increased healthy knee cartilage and reduced exercise-induced joint pain by over 40%.

This is why Active Collagen and Active Sport Collagen are trusted by athletes at every level.

2. Build Stronger Muscles To Protect Your Joints

Muscle absorbs impact and stabilises your movement. When muscles fatigue or weaken, joints and tendons take the strain.

Protein for injury prevention

Protein supports muscle repair, reduces inflammation and strengthens soft tissues. Active Whey & Collagen provides:

  • 23g complete protein
  • Full spectrum essential amino acids
  • Over 5g BCAAs
  • 15g collagen peptides per serving

This combination supports both muscle and connective tissue recovery.

3. Improve Mobility and Flexibility

Mobility keeps tissues elastic and functional. Reduced range of motion increases strain and leads to compensation injuries.

Include dynamic warm-ups, mobility drills, stretching and strength through full range.

4. Prioritise Recovery: The Most Underrated Prevention Tool

Recovery is when your body adapts. Without it, injury risk increases rapidly.

The three pillars of recovery

  • Sleep – your number-one repair tool.
  • Nutrition – collagen, protein, vitamins and minerals rebuild tissue.
  • Managing oxidative stress – antioxidants reduce cellular damage.

Why Active Greens helps

Active Greens provides antioxidants, probiotics and adaptogens to support immunity and reduce oxidative stress, helping tissues recover faster.

5. Progress Training Gradually

  • Increase training load by no more than 10% per week.
  • Alternate hard, moderate and easy sessions.
  • Schedule rest days intentionally.
  • Avoid pushing through pain.

6. Fuel and Hydrate Properly

Low energy availability increases injury risk dramatically. Focus on daily hydration, balanced protein intake and micronutrients that support tissue repair, including collagen and greens.

7. Use Targeted Supplements Proven To Reduce Injury Risk

Injury Prevention Checklist

Daily

  • Take collagen (Active Collagen or Active Sport Collagen).
  • Add Active Greens for antioxidant support.
  • Get 7–9 hours sleep.
  • Eat protein at every meal.
  • Stay hydrated.

Weekly

  • Progress training gradually.
  • Rotate hard and easy sessions.
  • Include mobility and strength work.

Always

  • Listen to early pain signals.
  • Fuel before and after training.
  • Treat recovery as seriously as training.

Frequently Asked Questions

What is the best way to prevent sports injuries?

Combine structured training, mobility work, proper recovery and targeted nutrition to strengthen soft tissues and reduce injury risk.

Does collagen help prevent sports injuries?

Yes. Bioactive Collagen Peptides® like TENDOFORTE® and FORTIGEL® support tendon, ligament and cartilage repair and reduce injury rates.

How long does collagen take to work?

Most people see benefits within 6–12 weeks of consistent daily use.

Is collagen good for runners?

Yes. Collagen strengthens the tissues exposed to repetitive impact, including tendons and joints.

Should I take collagen before or after training?

Taking collagen 30 minutes before exercise may support collagen synthesis during loading, but consistency matters more than timing.

What is the difference between Active Collagen and Active Sport Collagen?

Active Collagen supports tendons and ligaments. Active Sport Collagen focuses on cartilage and joint health. Both help reduce injury risk.

Do greens supplements help with injury prevention?

Yes. Active Greens supports immunity, gut health and oxidative stress reduction, all of which improve recovery and reduce risk of injury.

The Bottom Line

Injury prevention is not about doing more. It is about doing the right things consistently. With smart training, intentional recovery and science-led collagen nutrition, your body becomes stronger, more resilient and better protected against injury. This is exactly what U Perform is built for.