Sports and recreation
Sports Injuries in Singapore, by Sport
Seventy-one sports, from badminton to bouldering to the ski trip you came home from. Find the one that reads like yours.
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Seventy-one sports is not all of them, and the name we use may not be the name you use. Tell us the sport and what the injury stops you doing, and we will tell you which of these it behaves like and who here treats it most often.
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Grouped by sport, because that is how you think about it. If the injury happened overseas, the rehabilitation still happens here.
Running
Runner's KneePatellofemoral Pain SyndromeAn ache around or behind the kneecap that shows up two or three kilometers in, is worse downhill and on stairs afterward, and is fine walking. The load going through the kneecap has outgrown what the hip and thigh are currently controlling, which is why it often starts in a week the mileage jumped.
Outside-of-Knee Pain in RunnersIliotibial Band SyndromeA sharp, burning line on the outside of the knee that comes on at a predictable distance every run and stops you rather than fading. Repeated compression of the tissue over the outer thigh bone as the knee bends and straightens, usually with the pelvis dropping on the stance leg.
Shin SplintsMedial Tibial Stress SyndromeA diffuse ache along the inner edge of the shin bone, sore to run your thumb down, that hurts at the start of a run, settles in the middle and returns after. Almost always a training-error presentation: a volume, pace or surface change stacked on top of calf muscles that have not caught up.
Marathon Build-Up Bone StressTibial or Metatarsal Bone Stress InjuryA pinpoint sore spot you can cover with one fingertip, appearing in the heaviest weeks of a marathon block, hurting earlier in each successive run and now aching at rest and at night. Bone remodeling has fallen behind the loading rate, and this is the presentation that needs medical review and imaging rather than a change of shoes.
Calf Strain in RunnersMedial Gastrocnemius StrainA sudden grab in the meat of the calf during a stride pick-up or a hill rep, often on a treadmill block after weeks of flat road running. The calf is being asked to lengthen fast under load, and the treadmill belt and the road ask for that in different amounts.
Achilles Tendon Pain in RunnersMidportion Achilles TendinopathyStiffness and pain in the cord above the heel for the first ten minutes of a run and for the first steps out of bed, easing as you warm up and worse the morning after a hard run. Tendon tissue responding to a change in load rate, commonly a shift to faster work, hills or a lower-heeled shoe.
Heel Pain in Returning RunnersPlantar Heel PainA sharp point under the front of the heel on the first steps out of bed and after sitting through a meeting, easing once you are moving. A frequent presentation in someone returning to running after years away and carrying more bodyweight than the last time they ran, because the plantar tissue is loaded by both distance and mass.
Forefoot Pain After a Shoe ChangeMetatarsalgiaBurning or a pebble-under-the-sock feeling under the ball of the foot, arriving within a fortnight of new shoes or a deliberate move toward a forefoot strike. Load has been redistributed forward onto metatarsal heads that were previously doing much less of the work.
Outer Ankle Pain from Road CamberPeroneal TendinopathyAn ache behind and below the outer ankle bone that only appears on road runs and never on the treadmill, often on the same side every time. Running the same edge of a cambered road, or the same direction on a track, tilts the foot slightly and the outer ankle tendons work harder on one side than the other.
Sit Bone Pain in RunnersProximal Hamstring TendinopathyA deep ache right on the sitting bone, worst sitting on a hard chair or driving, and provoked by hills, speedwork and long strides rather than easy jogging. Compressive and tensile load on the hamstring where it attaches to the pelvis, which is why it is sore to sit on as well as to run on.
Side-of-Hip Pain in RunnersGluteal TendinopathyPain over the bony point on the side of the hip, worst lying on that side at night and crossing your legs, and a deep ache through the second half of a long run. The gluteal tendons are compressed against the bone when the pelvis drops, so hip control matters more here than stretching does.
Deep Groin and Front-of-Hip PainFemoroacetabular Impingement Related PainA deep pinch in the front of the hip or groin, felt sitting in a low car seat and putting on socks, with a catch or click at the end of a long run. The front of the hip joint is being compressed at the end of its range, and it usually presents as a stiffness and control problem rather than a tear that has to be cut out.
Low Back and Buttock Pain in RunnersSacroiliac and Lumbar Load IntoleranceA one-sided band of pain low in the back or across the top of the buttock that builds over the last few kilometers and is worse the day after a long run. The pelvis is being asked to absorb repeated single-leg impact with less trunk and hip endurance than the distance needs.
Cramping in Heat and HumidityExercise-Associated Muscle CrampingA calf, hamstring or foot arch that locks up hard in the last few kilometers of an evening run along the park connector, or on the first run back after two weeks indoors. Neuromuscular fatigue in high heat and humidity, with pace, fluid loss and how conditioned you are to run warm all feeding into it.
Pickleball
Pickleball ElbowLateral EpicondylalgiaBurning on the outside of the elbow that bites when you grip the paddle for a two-handed dink, and again lifting a full kettle the next morning. The forearm extensor tendon is carrying a volume it has not adapted to, which is why it usually starts a few weeks after play went from once to four times a week.
Pickleball Shoulder PainRotator Cuff Related Shoulder PainA deep ache at the top of the shoulder on the overhead put-away and the high serve, and again when you roll onto that side at night. The cuff and the shoulder blade muscles are not yet holding the joint centered through repeated overhead work.
Pickleball Calf TearMedial Gastrocnemius StrainA sudden pull or pop at the back of the calf pushing off the kitchen line for a drop, and you are limping off court. The calf was asked for a fast lengthening load while cold, and in players past forty it is the most repeated injury on the court.
Pickleball Achilles PainAchilles TendinopathyStiffness at the back of the heel for the first few steps out of bed, easing as you warm up, sore again the evening after a long morning of games. The tendon is remodeling more slowly than the weekly playing volume has climbed.
Pickleball Ankle SprainLateral Ligament SprainYou backpedaled for a lob, caught the edge of your own foot and rolled the ankle outward, and it swelled over the next hour. The lateral ligaments take the load when the ankle cannot control the foot moving backward at speed.
Pickleball Kneecap PainPatellofemoral PainAn ache around the front of the kneecap that builds through a long stretch of dinking at the kitchen, and shows up again on stairs afterward. Long holds in a low ready position load the kneecap joint more than the quadriceps and hips are currently conditioned for.
Pickleball Wrist PainWrist Extensor TendinopathySoreness at the back of the wrist on flicked dinks and when you top a ball, tender to press just past the wrist crease. The wrist extensor tendons are taking hundreds of small fast snaps rather than one identifiable overload.
Pickleball Low Back PainLumbar Mechanical PainLow back tightness that arrives by the third game and again bending to pick balls out of the net. Repeated reaching low and rotating out of a half-crouch, with the hips contributing less of the movement than the spine.
Badminton
Badminton Ankle SprainLateral Ligament SprainThe ankle rolls as you land out of a forehand net lunge, and swelling over the outside of the ankle comes up within the hour. The lateral ligaments take the load at the end of a lunge the ankle could not decelerate.
Badminton Shoulder ImpingementSubacromial Pain SyndromeA pinch at the top of the shoulder on the jump smash and the high serve, with a dull ache reaching into the back seat of the car afterward. Overhead volume is outpacing the cuff and shoulder blade control that keeps the space under the acromion open.
Badminton Achilles TendinopathyMid-Portion Achilles TendinopathySoreness and a thickened feeling a few centimeters above the heel bone, tight on the first steps of the day and warm through play. Explosive push-off out of the split step loads the tendon faster than it remodels.
Badminton Ulnar Wrist PainTFCC InjuryPain on the little finger side of the wrist on tight net kills and the backhand flick, sometimes with a click turning a door handle. The triangular fibrocartilage complex is loaded in rotation, which is why gripping alone does not always reproduce it.
Badminton Jumper's KneePatellar TendinopathyPain in the tendon just below the kneecap that warms up through training and is worst going downstairs the next morning. Landing a jump smash is a high tendon load, and it is arriving more often than the tendon is being given time to adapt to.
Badminton Low Back PainLumbar Extension Rotation StrainLow back pain on the same side as your racquet arm, sharpest arching back for a high backhand clear from the rear court. The lower back is repeatedly extending and rotating to do work the hips and upper back are not sharing.
Badminton Groin StrainAdductor StrainA sharp pull high on the inner thigh at the bottom of a wide net lunge, and it nags on the next lunge rather than settling. The adductors are taking a fast lengthening load at the very end of their range.
Badminton Meniscal TearMeniscal InjuryA twinge deep in the joint line twisting out of a deep lunge, then a catch or a sense of the knee not fully straightening. The meniscus is compressed and rotated in the same movement, which is the position it tolerates least.
Tennis
Tennis ElbowLateral EpicondylalgiaPain on the bony point outside the elbow that has crept up over weeks, worst on a one-handed backhand and opening a jar. The forearm extensor tendon is carrying repeated braking load, which is why off-center contact hurts far more than clean hitting does.
Tennis Medial Elbow PainMedial EpicondylalgiaAn ache on the inner side of the elbow on the serve and the forehand snap, tender over the bump you can feel there. The forearm flexors and pronators generate the wrist snap that produces topspin and take the load for it, which is why it shows up in juniors adding hitting hours.
Tennis Shoulder PainRotator Cuff Related Shoulder PainThe serve loses height first, then the top and front of the shoulder aches, and reaching back for a seatbelt is uncomfortable. Serving volume is outpacing the cuff and shoulder blade endurance that keep the ball centered in the socket at the top of the swing.
Tennis LegMedial Gastrocnemius TearA sharp pain in the middle of the calf pushing off for a wide forehand, as though someone kicked you from behind, and then you cannot push off to walk properly. The inner head of the calf tears where muscle meets the tendon sheet, which is why bruising tracks down toward the ankle over the following days.
Tennis Wrist PainExtensor Carpi Ulnaris TendinopathyPain on the little finger side of the wrist on heavy topspin forehands and through the follow-through, sometimes with a snapping feeling as you rotate. The extensor carpi ulnaris tendon is loaded in the extreme wrist position a western grip creates.
Tennis Low Back PainLumbar Mechanical PainLow back pain on the serving side that sharpens through the kick serve and is stiff the next morning. The lower back is extending, side-bending and rotating at once while the hips and mid-back give less than they used to.
Tennis Hip PainHip Labral IrritationA deep pinch in the front of the hip or groin at the bottom of a wide open-stance forehand, and a catch pulling a shoe on. The hip is loaded repeatedly at the end of its rotation, where the rim of the socket takes the contact.
Tennis Ankle SprainLateral Ligament SprainYou planted hard to change direction on a hard court, the ankle rolled under you, and the outside was swollen by the time you came off. The lateral ligaments give way when the foot is loaded before it is flat.
Squash
Squash ElbowLateral EpicondylalgiaOutside elbow pain on the backhand drive and when you squeeze the grip for a hard rail, tender to touch afterward. High racquet head speed in a short swing loads the wrist extensor tendon very often rather than very heavily.
Squash Calf StrainMedial Gastrocnemius StrainA pull at the back of the calf lunging into the front corner, sharp enough that you stop the rally. The calf is asked to lengthen fast under full body weight at the deepest point of the lunge.
Squash Achilles RuptureAchilles Tendon RuptureA bang at the back of the ankle pushing off the T, often with a turn to see who hit you, and then no push-off at all. The tendon gives way under a sudden loaded stretch, most often in men in their forties coming back after a layoff.
Squash Low Back PainLumbar Mechanical PainLow back tightness that builds each game and bites getting out of the car afterward. Repeated deep lunging and twisting retrieval, with the spine covering the rotation the hips are not providing.
Squash Kneecap PainPatellofemoral PainAn ache behind the kneecap of the lunge leg, worse going down stairs and after sitting through a long meeting. The kneecap joint is loaded near full bend hundreds of times a match, and the quadriceps and hip are what buffer it.
Squash Shoulder PainRotator Cuff Related Shoulder PainA deep ache at the top of the shoulder from the high lob serve and overhead volleys, sore lying on that side. The cuff works at the end of its range in a compact swing with no pause between shots to reset.
Squash Wrist PainWrist Extensor TendinopathySoreness across the back of the wrist from the wristy drops and flicks the game asks for, worse the day after a long match. Small repeated snaps of the wrist under grip, with no single moment you can point to.
Squash Groin StrainAdductor and Hip Flexor StrainA pull in the groin at the bottom of a lunge into the front wall, and it tightens whenever you go wide again. The adductors and hip flexor are braking the leg at their longest point.
Table Tennis
Table Tennis Shoulder PainRotator Cuff TendinopathyA deep ache in the playing shoulder after long rallies of looping, nagging overnight rather than easing off. The cuff and shoulder blade muscles fatigue in a stroke repeated thousands of times at speed with almost no pause between.
Table Tennis Wrist PainWrist Extensor TendinopathyPain across the back of the wrist from the snap that puts spin on the ball, worst on backhand flicks over the table. The wrist extensor tendons are doing small, fast work at very high repetition.
Table Tennis Elbow PainMedial EpicondylalgiaInner elbow soreness on the forehand loop and the backhand flick, tender over the bony bump on the inside. The forearm flexors and pronators generate the spin and take the load for generating it.
Table Tennis Low Back PainLumbar Rotation StrainLow back tightness from the low crouched stance and the rotation in every stroke, worst standing up after a long practice. The lower back rotates while the hips stay relatively still in a loaded half-squat.
Table Tennis Knee PainPatellofemoral and Medial Knee PainAn ache at the front or inner side of the knee from the constant low stance and side-to-side weight transfer, and stairs afterward feel it. Long holds in a bent, rotated position load the knee at a modest but almost continuous level.
Table Tennis Calf and Heel PainAchilles TendinopathySoreness in the calf and at the back of the heel from the small continuous bounce footwork, tight first thing the next morning. The calf and Achilles never fully unload during play, so recovery has to be built into the training week rather than assumed.
Table Tennis Neck PainCervical Postural StrainNeck and upper back stiffness from tracking a fast ball with the head forward over the table, worst at the end of a training week. Sustained forward head position and eye tracking load the neck extensors at a low level for a long time.
Football / Soccer
Soccer ACL TearAnterior Cruciate Ligament TearYou planted to cut away from a defender, felt a pop, and the knee filled up within the hour and would not hold you. The anterior cruciate ligament fails when the knee rotates inward over a planted foot, most often with no contact at all.
Soccer Meniscal TearMeniscal InjuryCatching or locking in the knee after a twist on a firm pitch, with pain on a deep squat and getting out of the car. The meniscus takes compression and rotation together, and where the tear sits decides how it behaves.
Soccer Hamstring StrainHamstring Muscle StrainA grab at the back of the thigh in the last stride of a sprint or striking a long ball, and you pull up holding it. The hamstring is loaded while lengthening at top speed, and the likelihood of it happening again stays high until strength at long muscle length is rebuilt, not just running volume.
Soccer Groin StrainAdductor StrainA sharp pull on the inside of the thigh striking across the ball, and it bites again on the next pass rather than settling. The adductors brake and then accelerate the kicking leg, and they take that load at their longest point.
Soccer Ankle SprainLateral Ligament SprainA tackle from the side or a boot caught in a divot, the ankle rolls outward, and the outside swells and bruises. The lateral ligaments take the force, and the ankle's sense of its own position goes with them.
Turf ToeFirst MTP Joint SprainPain at the base of the big toe after a stud stuck in the 3G surface and the toe bent back under you, sore pushing off and going up stairs. The ligaments under the big toe joint are sprained, which is why push-off hurts far more than standing still.
Soccer Low Back PainLumbar Mechanical PainLow back ache after matches and on the drive home, usually worse on the standing leg side. Kicking is a one-sided extension and rotation repeated hundreds of times, and the lower back absorbs what the hips do not.
Goalkeeper Shoulder DislocationAnterior Glenohumeral DislocationYou landed on the arm making a diving save and the shoulder came out of joint, or felt like it slipped and went back in by itself. The front of the joint is loaded with the arm out and back, which is where the capsule and labral rim hold least.
Rugby
Rugby Shoulder DislocationAnterior Glenohumeral DislocationThe shoulder came out in a tackle with the arm out to the side, and it has felt untrustworthy reaching overhead since. The front of the capsule and the labral rim are loaded in that position, and after a first dislocation under twenty-five the rate of it happening again is high.
Rugby AC Joint SprainAcromioclavicular Joint SprainYou went to ground on the point of the shoulder in a tackle, and now there is a tender lump on top and pain reaching across your body. The acromioclavicular ligaments are sprained, and the grade of that sprain drives how it is managed.
Rugby StingerCervical Nerve Root IrritationA burning line of pins and needles down one arm straight after a tackle, with the arm heavy and weak for minutes or hours. The nerve roots in the neck are compressed or stretched at the moment of contact, and stingers that repeat warrant assessment before going back into contact.
Scrummaging Low Back PainLumbar Mechanical PainLow back stiffness that builds through a training week of scrummaging and hurts getting out of bed. The lower back holds a braced, bent and loaded position repeatedly, which is a high compressive demand.
Rugby MCL SprainMedial Collateral Ligament SprainA hit to the outside of the knee in a tackle, pain along the inner joint line, and a sense that it opens up when you turn. The medial collateral ligament takes a sideways force, and the grade sets the timeline more than the pain does.
Rugby Hamstring StrainHamstring Muscle StrainA pull at the back of the thigh chasing a kick or breaking a line, and sprinting is the one thing you cannot do afterward. The hamstring is loaded while lengthening at top speed, which is a different demand from the gym work most players already do.
Rugby Jammed FingerVolar Plate InjuryA finger caught in a jersey or on the ball, swollen at the middle joint and reluctant to straighten fully. The volar plate at the front of the joint is sprained or pulled off its attachment, and joints left to settle in a bent position commonly stay stiff.
Rugby High Ankle SprainSyndesmosis SprainPain above and in front of the ankle after a leg was trapped in a ruck and twisted outward, worse pushing off than rolling the foot in. The syndesmosis between the two shin bones is sprained, and it behaves differently from an ordinary rolled ankle.
Basketball
Basketball Ankle SprainLateral Ligament SprainYou came down from a rebound onto another player's foot, the ankle rolled, and the outside swelled and bruised over a day. The lateral ligaments and the ankle's position sense take the hit together, which is why it goes again on the next awkward landing.
Basketball ACL TearAnterior Cruciate Ligament TearA stop and pivot off a drive with no contact, a pop, and a knee that fills up and will not take weight. The anterior cruciate ligament fails when the knee rotates inward over a planted foot, and the rate is higher in female players.
Jumper's KneePatellar TendinopathyPain in the tendon just below the kneecap that builds through a week of jump work and is sharpest going down stairs the next morning. Jumping and landing load the tendon heavily, and it adapts to graded loading rather than to complete rest.
Basketball Achilles RuptureAchilles Tendon RuptureA bang at the back of the ankle pushing off for a lay-up, often with a turn to see who kicked you, and then no ability to push off at all. The tendon gives way under a fast loaded stretch, most often in recreational players in their thirties and forties.
Jammed FingerVolar Plate InjuryA finger jammed on a pass or a rebound, swollen at the middle joint and held slightly bent. The volar plate has been sprained, and it is the swelling that looks minor which leaves the joint stiff if the finger is not moved and supported.
Mallet FingerExtensor Tendon AvulsionThe ball caught the tip of your finger and now the end joint droops and will not straighten, even though it is not especially painful. The extensor tendon has pulled off the end bone, and the drooping tip rather than the pain is the finding that matters.
Basketball Heel PainPlantar FasciopathyA sharp pain under the heel on the first steps out of bed, easing during play and back afterward, worse on outdoor courts. The plantar fascia is sensitized by repeated high impact loading and is stiffest after a spell of rest.
Basketball Low Back PainLumbar Mechanical PainLow back pain that shows up in the fourth quarter and again the next morning, worse after a night of posting up and taking contact. Repeated landing and trunk bracing under contact, with the lower back covering the hips' share of the work.
Netball
Netball Ankle SprainLateral Ligament SprainLanding on one foot to take a pass, the ankle rolled outward, and swelling came up over the outside within the hour. The footwork rule means you land, stop and pivot on a loaded ankle, which is where the lateral ligaments are least protected.
Netball ACL TearAnterior Cruciate Ligament TearA stop and a pivot to receive, a pop, and a knee that swelled quickly and felt unstable. The anterior cruciate ligament takes the load when the knee rolls inward over a planted foot during a one-foot landing.
Netball Jumper's KneePatellar TendinopathyPain in the tendon below the kneecap that builds across the season and is worst descending stairs. Jumping to intercept and landing on one leg loads the tendon at a rate it has to be built up to gradually.
Netball Finger SprainPIP Joint SprainA finger jarred intercepting a hard pass, swollen at the middle joint and stiff by the next morning. The joint ligaments and volar plate are sprained, and swelling that holds the joint bent is what leaves it stiff.
Netball Shin PainMedial Tibial Stress SyndromeAn ache along the inner shin bone that starts partway through training and lingers after, tender to press along a line rather than a spot. The bone and the muscles attaching to it are adapting to repeated impact on an unforgiving court.
Netball Shoulder PainRotator Cuff Related Shoulder PainShoulder ache on the overhead shoulder pass and reaching for a rebound, and it is sore lying on that side. The cuff and shoulder blade control fatigue under high-speed overhead passing repeated through a match.
Netball Kneecap PainPatellofemoral PainA dull ache around the front of the kneecap through training and again after sitting with the knee bent. Repeated single-leg landing and braking loads the kneecap joint, and the quadriceps and hip decide how much of it the joint takes.
Netball Low Back PainLumbar Rotation StrainLow back tightness from stopping, twisting and passing in the same instant, worst the morning after a match. The lower back rotates under a braking load that the hips and trunk are not sharing.
Volleyball
Volleyball Jumper's KneePatellar TendinopathyPain in the tendon just below the kneecap that builds through a week of blocking and spiking and is sharpest going downstairs the next day. High jump volume loads the tendon repeatedly, and it adapts to graded loading rather than to rest.
Volleyball Hitting ShoulderRotator Cuff TendinopathyThe hitting shoulder aches after every practice and the spike has lost its snap, sore reaching into a back pocket. The cuff and the shoulder blade muscles fatigue under hitting volume, and the arm usually slows down before it starts to hurt.
Volleyball Labral TearSLAP LesionA deep catch or click at the back of the hitting shoulder at the top of the swing, with a feeling of the arm dying mid-spike. The labral rim at the top of the socket is loaded where the arm is fully cocked and rotated back.
Volleyball Finger SprainPIP Joint SprainA finger bent back on a hard-driven ball at the block, swollen at the middle joint and painful to straighten. The joint ligaments and volar plate are sprained by force applied straight down the line of the finger.
Setter's WristWrist Extensor TendinopathySoreness at the back of both wrists from setting, worst on the first hundred balls of a practice and when you push up off a chair. The wrist is loaded repeatedly in extension while the fingers absorb the ball's momentum.
Volleyball Ankle SprainLateral Ligament SprainYou landed from a block over the center line onto an opponent's foot and the ankle rolled outward. The lateral ligaments take a landing the ankle cannot control when the foot is not flat.
Volleyball Low Back PainLumbar Extension StrainLow back pain on the hitting side that sharpens in the arch of the jump and hitting motion, and is stiff the next morning. The lower back extends and rotates repeatedly to do what the hips and upper back are not giving.
Volleyball Achilles PainAchilles TendinopathySoreness above the heel that is tight on the first steps of the day and warms up through practice. Jump volume is loading the tendon more often than it is being given time to remodel.
Floorball
Floorball MCL SprainMedial Collateral Ligament SprainA knee twisted in a tight turn on a fast break, sore along the inner joint line and uneasy changing direction since. The medial collateral ligament is loaded when the knee falls inward over a planted foot, and the grade sets the plan.
Floorball Meniscal TearMeniscal InjuryA twinge deep in the knee turning on a planted foot, and since then a catch or a click, with deep squatting uncomfortable. The meniscus takes compression and rotation together, which is the load it tolerates least.
Floorball Groin StrainAdductor StrainA pull in the groin on a hard crossover or a lunge to reach the ball, and it grabs each time you go wide again. The adductors brake the leg at the end of its range, which is where they are least strong.
Floorball Low Back PainLumbar Flexion Rotation StrainLow back tightness from the bent-forward stance and the rotational sweep shot, worst standing up straight after a match. The lumbar spine holds a flexed position and then rotates under load, with the hips contributing less than they could.
Floorball Ankle SprainLateral Ligament SprainAn ankle rolled on a stick, a foot or a sudden stop in the corner, swollen over the outside by the evening. The lateral ligaments take an unplanned load at speed in a confined space.
Floorball Wrist SprainWrist Ligament SprainYou put a hand down in a fall or took a stick across the wrist, and it is sore at the back of the wrist on push-ups and on shooting. The wrist ligaments and the tendons crossing them are irritated, and loading under grip reproduces it more than movement alone.
Floorball Shoulder PainRotator Cuff Related Shoulder PainSoreness in the shooting shoulder from the wind-up and from contact against the boards, aching when you reach behind you. The cuff is loaded at the end of its range in a fast rotational shot repeated through a match.
Ultimate Frisbee
Frisbee Shoulder ImpingementSubacromial Pain SyndromePain at the top and front of the shoulder on hucks and high-release throws, worse the day after a tournament. Throwing volume is outpacing the cuff and shoulder blade endurance that keep the joint centered overhead.
Layout Shoulder SubluxationAnterior Glenohumeral SubluxationYou landed a layout on the point of the shoulder and it felt like the joint slipped, or it came out and went back in by itself. The front of the joint is loaded with the arm out and forward, which is where the capsule and labral rim take the strain.
Frisbee Hamstring StrainHamstring Muscle StrainA grab at the back of the thigh on a deep cut or chasing down a disc, and sprinting is what you cannot do afterward. Repeated maximum-effort cuts give the hamstring high-speed lengthening load with very little warning.
Flick Wrist PainDe Quervain's TenosynovitisPain on the thumb side of the wrist from throwing flicks, sharp lifting a bag or turning a key, tender over the bony ridge there. The tendons that take the thumb out and back are irritated in their sheath by repeated fast wrist snapping under grip.
Frisbee Jammed FingerPIP Joint SprainA finger bent back on a pancake catch or a contested grab, swollen at the middle joint and stiff to straighten. The joint ligaments and volar plate are sprained, and the swelling is what leaves the joint stiff if the finger is simply left alone.
Frisbee ACL TearAnterior Cruciate Ligament TearA hard cut to get open, a pop, and a knee that swelled quickly and felt as though it would give way. The anterior cruciate ligament fails when the knee rotates inward over a planted foot, which is exactly what a sharp cut asks of it.
Frisbee Ankle SprainLateral Ligament SprainYou landed a layout, or caught a foot in an uneven patch of grass, and the ankle rolled outward and swelled. The lateral ligaments take the load on a landing the ankle had no chance to prepare for.
Frisbee Low Back PainLumbar Mechanical PainLow back soreness after a tournament weekend, worse after repeated layout dives and long spells in a low defensive stance. The lower back extends and rotates repeatedly while the hips stay in a half-crouch.
Cricket
Fast Bowler's Lower BackLumbar Bone Stress / Pars InjuryOne-sided low back pain in a bowler, worse arching back and through a spell, easing with a few days off and returning on the first over back. Repeated extension and rotation at high speed on the non-bowling side.
Cricket Side StrainInternal Oblique TearA sudden grab in the side of the trunk during delivery, on the opposite side to the bowling arm, painful to cough and to reach overhead. A classic fast-bowling injury and it needs a full runway back.
Cricket Throwing ShoulderRotator Cuff TendinopathyShoulder pain in the cocking or release phase of a throw from the boundary, and loss of distance before loss of accuracy. A cuff and scapular control gap under repeated high-speed throwing.
Cricket FingerVolar Plate / Mallet InjuryA jammed finger from a dropped or mistimed catch that is still swollen and will not fully straighten weeks later. Often dismissed as a sprain when the plate or tendon has been injured.
Cricket Hamstring StrainBiceps Femoris StrainA pull at the back of the thigh sprinting a quick single or chasing to the rope, usually the first sharp effort of the day. High-speed running with no build-up is the common pattern.
Spin Bowler's ElbowMedial Epicondylitis / Flexor-Pronator StrainPain on the inside of the elbow that builds across a long spell of spin, worse gripping the ball hard for a doosra or carrom ball. Repeated wrist flexion and forearm rotation under load.
Bowler's Front KneePatellar TendinopathyPain at the front of the knee on front-foot landing, worse the day after bowling and on stairs. The front leg is absorbing several times bodyweight every delivery.
Bowler's Front AnkleAnterior Ankle ImpingementA pinching block at the front of the ankle on landing and deep squatting, with a hard end feel. Repeated forced dorsiflexion at front-foot impact.
Swimming
Swimmer's ShoulderSubacromial Pain / Rotator Cuff TendinopathyPain at the front of the shoulder during the pull-through and catch, building over a training block rather than starting on one stroke. Volume climbing faster than cuff and scapular endurance.
Swimmer's Biceps PainLong Head Biceps TendinopathyA pinpoint ache at the front of the shoulder on entry and early catch, tender to press. Often follows a change to a straighter-arm catch or a new paddle size.
Breaststroker's KneeMedial Collateral Ligament OverloadPain on the inner knee during the whip kick, worse in cold water and at the end of a set. Repeated valgus and rotation load at the inside of the joint.
Swimmer's NeckCervical Rotation StrainOne-sided neck stiffness in a freestyler who breathes to the same side every stroke. Thousands of end-range rotations with no counterbalance.
Butterfly and Breaststroke Lower BackLumbar Extension OverloadLow back ache after fly or breaststroke sets, easing on freestyle. Repeated extension through the undulation with limited hip and thoracic contribution.
Swimmer's AnkleAnterior Ankle / Extensor StrainAching across the top of the foot and front of the ankle after long kick sets, sometimes with cramp. Held plantarflexion with fins or a board.
Open Water Sighting Shoulder and NeckCervicothoracic and Cuff OverloadNeck and shoulder pain that only shows up in open water, not the pool. Repeated head-lift to sight changes the stroke and the load on the cuff.
Thoracic Stiffness Limiting CatchThoracic HypomobilityAn overhead position that will not open up, so the shoulder ends up doing the extension the mid-back should. Often the true driver behind a shoulder that keeps flaring.
Hockey
Hockey Lower Back PainLumbar Flexion StrainLow back stiffness and pain from the prolonged forward-flexed hockey posture. Disc-loaded positions over long games are the driver.
Hockey Groin StrainAdductor-Related Groin PainPain in the groin on lunging to the ball and on the first sprint of a game, tender to squeeze the knees together. Repeated wide, low reaching under speed.
Hockey Hand and Stick ImpactMetacarpal Fracture / Hook of Hamate InjuryPain in the palm or the back of the hand after a stick or ball strike, with grip that fails on the follow-through. Easy to under-call as bruising when a bone has been involved.
Hockey Hamstring StrainBiceps Femoris StrainA pull at the back of the thigh accelerating out of the flexed running position. The hockey posture puts the hamstring at length before it is asked to sprint.
Hockey Knee TwistMCL / Meniscal InjuryA twist while turning on astroturf with the foot planted, followed by swelling and a knee that will not fully straighten. Turf grips more than grass and the knee takes the rotation.
Drag Flick Shoulder and TrunkRotator Cuff and Oblique OverloadShoulder or side-of-trunk pain in a drag flicker, worse as the practice count climbs. A high-speed rotational skill repeated far more often than it is conditioned for.
Hockey Ankle SprainLateral Ligament SprainRolling the ankle on a turf seam or a tackle, swelling on the outside, and a joint that still feels unreliable on turns weeks later. Confidence returns on testing, not on the calendar.
Hockey Turf ToeFirst MTP Joint SprainPain at the base of the big toe after a forced bend on a hard surface, sore to push off. Common on astroturf in flexible boots.
Golf
Golfer's ElbowMedial EpicondylitisPain on the inside of the trail elbow that bites on a fat shot and again lifting the bag out of the boot. Over-gripping and hitting off range mats load the flexor-pronator tendons faster than they adapt.
Lead Arm Outer Elbow PainLateral EpicondylalgiaSoreness on the outside of the lead elbow that shows up on the range rather than on the course, worst on the shots that catch turf early. The wrist extensors are decelerating the club head every swing and a long practice block asks a lot of them.
Lead Wrist Pain at ImpactUlnar-Sided Wrist Pain / TFCC IrritationA sharp catch on the little-finger side of the lead wrist through impact, much worse off a mat than off grass. Ground reaction is going through a wrist that has not been conditioned for it, and point tenderness at the base of the palm is worth a doctor's review.
Lead Thumb Base PainFirst Carpometacarpal Joint IrritationAn ache at the base of the lead thumb after a round, and a grumble taking a bottle cap off afterward. Grip pressure is held through hundreds of swings at a small joint that carries the whole shaft.
Golf Low Back PainLumbar Extension and Rotation OverloadTrail-side low back pain that arrives around the fourteenth hole and is worse the morning after a long range block. The follow-through asks the lumbar spine for rotation and extension that the hips and mid-back are not currently supplying.
Trail Side Neck StiffnessCervical Rotation StrainA stiff, one-sided neck after golf, noticed reversing the car out of the club car park. The head stays still while the body turns under it, and that means end-range rotation held under load on every swing.
Lead Hip PinchFemoroacetabular Impingement / Labral IrritationA deep pinch in the front or groin of the lead hip at the top of the backswing and again through impact, sometimes with a click. The lead hip rotates into its end range every swing, and a hip that is short of internal rotation meets bone before it meets the finish.
Walking Eighteen Heel PainPlantar FasciopathyStabbing heel pain on the first steps out of bed the day after walking a full round, easing once you are moving. Eight kilometers on hard fairways in flat golf shoes is a mileage jump the foot was not built up to.
Trail Running
Trail Running Ankle SprainLateral Ligament SprainRolling the ankle on a root or a loose rock at pace, then finishing the run on it because the trail head is still two kilometers away. The ligament is injured in the moment, and the position sense that should have caught the roll is what decides whether it happens again.
Outside Ankle Tendon PainPeroneal TendinopathyA line of pain along the outside of the ankle and into the foot after cambered single track and long descents. The peroneals have been working every step to hold the foot against a surface that never sits flat.
Trail Descent Knee PainPatellofemoral PainFront-of-knee pain that only appears going down, and is worse on the steps at MacRitchie than on anything flat. Every downhill step is an eccentric brake through the quadriceps and the kneecap joint takes the load it cannot absorb.
Outer Knee Pain on CamberIliotibial Band SyndromeSharp pain on the outside of the knee that turns up at a predictable point in the run and shuts it down, usually on the downhill leg of a cambered trail. A hip control and cadence problem far more often than a knee problem.
Inner Arch and Ankle PainTibialis Posterior TendinopathyAching behind the inner ankle bone and along the arch after soft, uneven ground, with the arch feeling like it is dropping late in a long run. The tendon that holds the arch is being asked to control the foot on terrain that changes under every step.
Trail Achilles TendinopathyAchilles TendinopathyStiffness at the back of the heel first thing in the morning after a block of stair climbs and steep ascents. Climbing loads the tendon at length, and a sudden switch from road to Bukit Timah is the usual history.
Forefoot Burning on Long DescentsMetatarsalgiaA hot, bruised feeling under the ball of the foot in the last hour of a long trail run, like standing on a pebble. The foot slides forward on descents and the forefoot absorbs braking load repeatedly inside the shoe.
Side of Hip Pain in Trail RunnersGluteal TendinopathyA deep ache on the outside of the hip, worse side-hilling, on single-leg stance and lying on that side at night. The abductors are holding the pelvis level on a surface that tips sideways, and the tendon is carrying compression as well as load.
Triathlon
Run Off the Bike Knee PainPatellofemoral PainFront-of-knee pain in the first two kilometers of the run leg that was not there in a standalone run. The quadriceps arrive at the run already fatigued from the bike, and the kneecap joint takes what they stop absorbing.
Swim Volume ShoulderSubacromial Pain / Rotator Cuff TendinopathyA front-of-shoulder ache that builds across a swim block and is worse the set after paddles come out. Cuff and scapular endurance has not climbed at the same rate as the meters.
Aero Position Neck PainCervicothoracic Extension StrainA burning band at the base of the neck that starts about forty minutes into a time trial position and eases the moment you sit up. Holding the head up while the trunk drops forward is a sustained end-range load, not a posture flaw.
Aero Position Low Back PainLumbar Flexion StrainLow back tightness on long rides that has you standing on the pedals every ten minutes for relief. The hips are running out of flexion and the lumbar spine is making up the difference for hours at a time.
Bike to Run Achilles PainAchilles TendinopathyHeel cord soreness that shows up after bike-to-run work rather than after either alone, and is stiffest the next morning. The calf is switching from a short, fast cycling range to full running length while already fatigued.
Outer Knee Pain on the BikeIliotibial Band SyndromePain on the outside of the knee that appears at a repeatable point on long rides and after a saddle or cleat change. Fit and pedalling pattern set how much the band is compressed at the knee on every revolution.
Sit Bone Pain in TriathletesProximal Hamstring TendinopathyA deep ache right at the sit bone, worst sitting on the saddle and on the drive phase of the run, and sore again in the car afterward. The tendon is loaded in compression on the saddle and in tension on the run, with little between.
Hot Foot in Cycling ShoesMetatarsalgia / Forefoot CompressionBurning or numbness under the ball of the foot after ninety minutes on the bike, relieved by loosening the strap. Pedal load concentrates on a small area of forefoot inside a stiff sole.
Gym & Weightlifting
Lifter's Low BackLumbar StrainA grab in the low back on the third deadlift of a top set, or an ache that has crept in across a training block. Load and technique under fatigue, not a fragile spine.
Leg Symptoms After Heavy PullingLumbar Radicular PainPain that travels past the buttock into the back of the thigh or calf after heavy deadlifts, sometimes with pins and needles into the foot. A nerve root is being irritated rather than a muscle strained, and it changes what the program should look like.
Overhead Press Shoulder PinchSubacromial Pain SyndromeA pinch at the top of the shoulder somewhere in the last third of the press, fine on the way down. The cuff and scapula are not keeping the space under the acromion in a position the load requires.
Bench Press Chest StrainPectoralis Major StrainA sharp pull or a pop at the front of the armpit coming out of the bottom of a heavy bench, with bruising showing up a day or two later. The pec is at its longest and most loaded exactly where the bar touches, and a partial tear is easy to under-call.
Chin-Up Elbow PainDistal Biceps and Brachialis TendinopathyPain in the front of the elbow crease on chin-ups and heavy curls, tender to press, worse the day after an arm block. A tendon load problem at the elbow end of the biceps, usually after volume climbed quickly.
Front Rack and Overhead Wrist PainDorsal Wrist ImpingementPain across the back of the wrist in the front rack position, on push-ups and at the bottom of a jerk. The wrist is being held at the end of extension under load, and the joint at the back of it is being compressed.
Squatter's KneePatellar Tendinopathy / Patellofemoral PainPain at the front of the knee in the hole of a squat and on stairs the next day, sometimes sore to press just below the kneecap. Tendon or joint load tolerance has been passed, and it answers to graded loading rather than rest alone.
Sumo Stance Groin StrainAdductor-Related Groin PainPain on the inside of the thigh setting up in a wide sumo or a deep goblet squat, tender when you squeeze the knees together. The adductors are acting as hip extensors in a stance they have not been strengthened in.
CrossFit
Kipping ShoulderRotator Cuff TendinopathyFront-of-shoulder pain on kipping pull-ups and toes-to-bar that is quiet on strict work. The kip loads the shoulder at end range at speed, and repetitions accumulate faster than the cuff can recover between them.
Metcon Low BackLumbar StrainLow back pain that arrives in the third round of a high-rep barbell workout, not on the first. Position holds while you are fresh and gives way once you are not, and the spine picks up what the hips stop doing.
Wall Ball and Box Jump KneePatellar TendinopathyPain just below the kneecap that builds through a week of squatting volume and is worst on the first few reps and the following morning. A tendon being asked for hundreds of fast, loaded repetitions a week.
Catch Position Wrist PainDorsal Wrist ImpingementPain at the back of the wrist catching a clean or holding the front rack, and again on handstand push-ups. Forced end-range extension under load compresses the back of the joint.
Barbell Cycling Forearm and Grip PainFinger Flexor TendinopathyForearm and palm pain after high-rep barbell cycling and hanging work, with grip that fades before the legs do. The finger flexors are the load-limiting tissue in most of these workouts and they are rarely trained directly.
Catching Finger After Heavy GrippingTrigger FingerA finger that clicks, catches or has to be straightened with the other hand in the morning, usually after a period of heavy hook grip and bar work. The flexor tendon and its sheath have thickened where the tendon turns the corner at the base of the finger.
Double-Under Calf and Achilles PainAchilles Tendinopathy / Calf StrainCalf and heel cord soreness after a workout with hundreds of double-unders, stiff on the first steps the next day. Fast, stiff, repeated bouncing is a specific tendon load and it rarely appears in the warm-up.
Ring Dip and Muscle-Up ElbowDistal Biceps TendinopathyPain in the front of the elbow on the transition of a muscle-up and at the bottom of ring dips. The elbow is loaded at full extension with the ring rotating under it, which is a harder ask than a bar that does not move.
Cycling
Cyclist's Front Knee PainPatellofemoral PainAn ache at the front of the knee that builds on sustained climbs and on big-gear work, and is worse after a saddle change. Saddle height, cleat position and cadence decide how much the kneecap joint is compressed each revolution.
Cyclist's Outer Knee PainIliotibial Band SyndromePain on the outside of the knee at a repeatable point in a long ride, often on one leg only. Usually cleat rotation and saddle height rather than anything wrong inside the knee.
Cyclist's Neck and Upper Back PainCervicothoracic StrainA burning tightness between the shoulder blades and at the base of the skull that builds after an hour on the drops. Position and duration, not damage, and the mid-back is usually the part that will not extend.
Cyclist's Low Back PainLumbar Flexion StrainLow back tightness after an hour in the saddle that has you rocking or standing for relief. Hip flexion range and trunk endurance run out before the ride does.
Handlebar PalsyUlnar Neuropathy at the WristNumbness in the little and ring fingers, or a hand that feels clumsy, after a long ride. Direct pressure on the ulnar nerve where it crosses the base of the palm on the bar.
Thumb Side Numbness on the HoodsMedian Nerve CompressionPins and needles in the thumb, index and middle finger on long rides, sometimes waking you that night. The wrist is held in extension on the hoods for hours and the nerve is compressed at the tunnel.
Hot FootMetatarsalgia / Forefoot CompressionBurning or numbness under the ball of the foot that builds after an hour and settles when you loosen the shoe. Pedal force is concentrated through a small patch of forefoot against a rigid sole.
Crash ShoulderAcromioclavicular Joint SprainLanding on the point of the shoulder after coming off, now painful reaching across the body and sore to lie on, with a visible step at the top in higher grades. Grade decides the timeline and whether surgical review enters the picture.
Dragon Boat
Paddler's Low BackLumbar Flexion and Rotation OverloadLow back pain at the catch, worse in the second half of a long steady piece and worse again in the weeks before regatta. Reaching long and rotating under load hundreds of times, with the boat giving the pelvis nothing stable to work from.
Reach Phase ShoulderRotator Cuff TendinopathyAn ache in the outside shoulder at the reach and entry, building across a training block rather than from one stroke. Cuff and scapular endurance at end-range reach is the limiting tissue and pre-season rate work exposes it.
Dragon Boat Bottom Hand Wrist PainWrist Extensor TendinopathyPain at the back of the bottom-hand wrist through the drive, worse into a headwind and on the exit. The shaft is being held against water pressure with the wrist as the lever.
Top Hand Thumb PainDe Quervain TenosynovitisPain on the thumb side of the top-hand wrist that catches turning a key after training. The top hand grips and rotates the shaft on every stroke with the thumb held out, which loads those two tendons where they cross the wrist.
Paddler's Rib PainIntercostal Strain / Rib Stress ReactionA pinpoint pain on the side of the ribcage that catches on a deep breath and on the first hard rate change. High-rate rotation pulls repeatedly on the same rib attachments and this one is worth a doctor's review if it worsens with coughing.
One-Sided Pelvic Pain in PaddlersSacroiliac Joint PainA deep, one-sided ache at the back of the pelvis that has been on the same side ever since you settled into that side of the boat. Paddling is asymmetrical by design and the pelvis absorbs the rotation it does not share.
Paddler's Neck StiffnessCervical Rotation StrainNeck tightness on one side after training, worse on the outings spent watching the stroke seat rather than the water. Rotated and side-bent head position held for the length of a piece.
Bracing Leg Knee PainPatellofemoral PainFront-of-knee pain in the leg braced against the gunwale or footwell, felt getting out of the boat and on stairs afterward. That knee is held bent and loaded against the hull for the entire piece.
Rowing
Rower's Low BackLumbar Disc or Facet StrainLow back pain at the catch, or at the layback of the finish, that shows up on the ergo before it shows up on the water. Rowing repeats one narrow range thousands of times, so a small loss of hip or mid-back contribution loads the same lumbar segment every stroke.
Leg Symptoms in Long Ergo PiecesLumbar Radicular PainPain or pins and needles running into the buttock and down the leg during long, slow ergo work, easing when you stand up. Sustained loaded flexion irritates a nerve root, and it responds to how the piece is set up as much as to strength.
Rower's Rib PainRib Stress ReactionA sharply localized pain on the ribcage that hurts on a deep breath, coughing and rolling over in bed, and started in a heavy volume block. Bone stress from repeated pull through the same attachments, and it needs a doctor's review rather than a stretch.
Feathering Wrist PainWrist Extensor TenosynovitisPain and sometimes a creaking at the back of the wrist from feathering and squaring the blade, worse in rough water. Repeated forearm rotation with the wrist cocked, thousands of times per outing.
Forearm Pain Above the WristIntersection SyndromeA tender, sometimes squeaky band a few centimeters above the wrist on the thumb side, sore squaring the blade. The tendons cross each other there and repeated rotation under grip irritates them where they meet.
Catch Position Knee PainPatellofemoral PainFront-of-knee pain in the compressed catch and on the first few strokes of each piece, with a grumble on stairs afterward. The kneecap joint is loaded at deep flexion at the exact point the drive begins.
Sit Bone Pain in RowersProximal Hamstring TendinopathyA deep ache right at the sit bone, worst in the catch and sitting on a hard seat afterward. The tendon is compressed at the seat and loaded at length at the front end of the stroke.
Rower's ShoulderRotator Cuff TendinopathyShoulder ache at the finish of the stroke and on the recovery, building over a training block. The cuff holds the shoulder blade and arm together through a long lever at high repetition, and endurance is the gap.
Yoga
Sit Bone Pain in Forward FoldsProximal Hamstring TendinopathyA deep, dull ache right at the sit bone that is worse in paschimottanasana and worse again sitting on a hard chair. Repeated end-range stretching compresses the tendon against the bone, which is why more stretching does not settle it.
Yoga Wrist PainDorsal Wrist ImpingementPain across the back of the wrist in downward dog, plank and chaturanga, fine once you come off the hands. Bodyweight through an extended wrist compresses the back of the joint, and hand placement and load build change what it tolerates.
Chaturanga ShoulderRotator Cuff TendinopathyFront-of-shoulder pain lowering through chaturanga, particularly in a fast vinyasa flow where it happens dozens of times. The shoulder is being lowered past the line of the elbow under bodyweight before the cuff has the strength to control it.
Front of Hip Pinch in Deep PosesFemoroacetabular Impingement / Labral IrritationA pinch or click in the front or groin of the hip in pigeon, lotus and deep lunges, sometimes with an ache afterward that lasts the day. The hip is being taken into rotation past where the joint shape allows, and the soft tissue rim takes the contact.
Inner Knee Pain in LotusMedial Meniscal or MCL IrritationPain on the inside of the knee getting into lotus or half lotus, sometimes with a swollen feeling the next day. When the hip will not rotate, the rotation happens at a knee that is not built to provide it.
Neck Loading in InversionsCervical Compression StrainNeck ache and stiffness after shoulderstand or headstand work, sometimes with a headache the same evening. Bodyweight is passing through the neck in flexion, and shoulder strength is what should be taking it instead.
Low Back Pain in BackbendsLumbar Extension OverloadLow back soreness after wheel, camel and upward dog, felt as a pinch low down rather than a stretch. The extension is concentrating in a few lumbar segments because the hips and mid-back are not contributing their share.
One-Sided Pelvic Pain After TwistsSacroiliac Joint PainA sharp, one-sided ache at the back of the pelvis after deep twists and wide-legged folds, worse rolling over in bed. Asymmetrical end-range loading of a joint that prefers to share force between both sides.
Pilates
Pilates Neck StrainCervical Flexor FatigueFront-of-neck soreness and a shaky head position through the hundred and roll-ups, often the reason you stop before the abdominals do. The deep neck flexors are holding the head off the mat for longer than they have endurance for.
Mat Work Low Back SorenessLumbar Flexion StrainLow back ache after a mat class heavy on roll-ups, spine stretch and teaser. Repeated loaded flexion in one direction with little else in the movement diet to balance it.
Tailbone Soreness on RollingCoccydyniaTenderness right at the tailbone during rolling like a ball and open leg rocker, and again sitting on a hard chair afterward. Direct repeated pressure on a small, sensitive structure with thin padding over it.
Reformer Wrist PainDorsal Wrist ImpingementPain at the back of the wrist in the plank series, on the footbar and pushing through the straps. The wrist is loaded near full extension on a carriage that moves, so it also has to stabilize while it is compressed.
Front of Hip Pinch in Leg WorkHip Flexor Overload / Anterior Hip ImpingementA pinch or a gripping ache at the front of the hip in leg circles, footwork and single-leg stretch, sometimes with a clunk. The hip flexors are doing the work the deep abdominals should share, and the joint is being compressed at the top of the range.
Long Box and Strap Shoulder PainRotator Cuff TendinopathyShoulder ache pulling the straps on the long box and in overhead arm work on the reformer, worse as spring load goes up. The cuff is stabilizing against a spring that pulls the arm forward through the whole range.
Hamstring Pain on the ReformerHamstring StrainA pull at the back of the thigh in short spine or long spine, usually at the end of the range where the spring is heaviest. Load is being applied at the very length the hamstring is weakest at.
Foot and Arch Cramping in FootworkIntrinsic Foot OverloadCramping through the arch and under the toes in footwork on the footbar, particularly in prehensile and heel positions. The small muscles of the foot are being loaded directly for the first time and they fatigue fast.
Dance
Dancer's Snapping HipSnapping Hip SyndromeA snap or clunk at the front or outside of the hip on développé, fondu and turns, sometimes audible across the studio. A tendon moving over bone rather than damage, though a painful snap with a catching feeling needs the joint looked at.
Turnout Hip PainFemoroacetabular Impingement / Labral IrritationA deep pinch in the groin holding turnout in grand plié and arabesque, with an ache in the front of the hip after class. Turnout forced from the knee and foot instead of the hip drives the joint into its own end range.
Posterior Ankle ImpingementPosterior Ankle ImpingementA blocked, pinching pain at the back of the ankle in relevé and full pointe, with a hard end feel rather than a stretch. Structures at the back of the ankle are being compressed at full plantarflexion, sometimes by an extra bone that has always been there.
Dancer's TendinopathyFlexor Hallucis Longus TendinopathyPain behind the inner ankle bone that travels toward the big toe, worse coming down from pointe, sometimes with a creak or a catch. The tendon that holds the big toe runs through a tight tunnel there and every relevé pulls it through.
Dance Foot Stress InjuryMetatarsal Stress FracturePinpoint pain on the top of the foot that hurts on push-off and hopping, and has built over a performance season rather than arrived in one step. Bone stress from repeated loading on a foot that has not had a light week in months, and it needs a doctor's review.
Dance Landing Ankle SprainLateral Ligament SprainRolling the ankle landing a jump or coming off pointe, with swelling on the outside and a joint that feels unreliable on turns for weeks after. The ligament heals; the position sense that should have caught the roll has to be retrained deliberately.
Front of Knee Pain in PliéPatellofemoral PainAche around the kneecap in grand plié and on landing from jumps, worse the day after a long rehearsal. The kneecap joint is loaded at depth repeatedly, and forced turnout adds rotation the knee has to absorb.
Low Back Pain in ArabesqueLumbar Extension OverloadOne-sided low back pain holding arabesque and cambré, worse across a rehearsal block and easier on days off. Extension concentrating in the lumbar spine because the hip is not giving the line the rest of the range it needs.
Bowling
Bowler's ElbowMedial EpicondylitisPain on the inside of the elbow that builds across a block of games and is worst holding the ball in the stance. Cupping the wrist to hold revs on a fifteen-pound ball loads the flexor-pronator tendons on every delivery.
Bowler's ThumbUlnar Digital Nerve Irritation of the ThumbNumbness, tingling or a tender lump on the inner side of the thumb after a long block, with a callus where the thumb hole grips. Repeated pressure and friction on the small nerve running down the side of the thumb, and drilling fit is usually in the history.
Little Finger Side Wrist Pain on ReleaseUlnar-Sided Wrist Pain / TFCC IrritationA sharp catch on the little-finger side of the wrist at the release point, worse the more you try to turn the ball. The wrist is rotating under the weight of the ball at the end of the swing, and the cartilage complex on that side takes the load.
Catching Finger in BowlersTrigger FingerA finger that clicks or locks in the morning, usually the one carrying the most weight in the ball. The flexor tendon and its sheath have thickened where the tendon turns at the base of the finger after repeated hard gripping.
Slide Knee PainPatellofemoral PainFront-of-knee pain in the sliding leg, felt at the foul line and again on stairs after a league night. The slide leg goes into a deep loaded lunge and decelerates the whole body and the ball on every shot.
Slide Groin StrainAdductor-Related Groin PainPain on the inside of the thigh at the bottom of the slide, tender squeezing the knees together afterward. The legs split wide under load at the foul line and the adductors control that split.
Bowler's Low BackLumbar Rotation StrainLow back pain that builds through the second and third games and is worse the morning after league night. The four-step approach is a one-sided carry, rotation and forward bend, repeated with no left-handed version to balance it.
Backswing Shoulder PainRotator Cuff TendinopathyShoulder ache at the top of the backswing and on the pushaway, building over a tournament weekend. The cuff is decelerating a heavy ball at the end of a long lever, many times an hour.
Muay Thai
Muay Thai Shin PainTibial Stress ReactionA deep ache along the shin after pad rounds that is tender to press in one spot and sore walking down stairs. Bone responds to repeated impact by remodeling, and pain in one point rather than spread along the bone needs a doctor's review.
Blocking Elbow PainElbow Ligament and Capsular StrainElbow pain after blocking kicks or getting the arm straightened in the clinch, sore at the very end of straightening. The joint has been forced past its end range and the ligaments and capsule around it are irritated.
Knee Strike PainPatellar TendinopathyPain at the front of the knee just below the kneecap after rounds of knees on the bag and in the clinch, worse the next day. The tendon is fired hard and fast hundreds of times a round with the hip driving through it.
Instep Pain from KickingMetatarsal Stress Reaction / Dorsal Foot StrainPain and swelling across the top of the foot after heavy roundhouse work, sore to press and worse in shoes. The instep is the striking surface and the small bones and tendons across it take the impact directly.
Muay Thai High Kick Groin StrainAdductor-Related Groin PainA pull on the inside of the thigh throwing head kicks cold, or a grumble that lingers after every training day. The adductors are loaded at length and at speed, and a kick thrown before the hips are warm asks for that at their weakest point.
Knuckle and Hand Pain in StrikingMetacarpal InjuryPain and swelling over a knuckle or the back of the hand after bag work, with a grip that gives way on the follow-through. Easy to call bruising when a bone has been involved, and rotation and alignment matter for how the hand grips afterward.
Clinch Neck StrainCervical StrainNeck stiffness and headache after clinch rounds, often with soreness at the base of the skull the next morning. The neck is loaded against another person's bodyweight in end-range positions round after round.
Rotational Low Back Pain in Muay ThaiLumbar Rotation StrainLow back pain on the side you kick from, worse after a training day heavy on left kicks and teeps. High-speed rotation with the standing leg planted, repeated far more often on one side than the other.
BJJ
Kimura ShoulderGlenohumeral Subluxation or DislocationA shoulder that shifted or came out in a kimura or americana, and now feels like it might go again reaching back to put on a seatbelt. The joint has been taken past end range under torque, and the control that should catch it has to be retrained before rolling resumes.
BJJ Armbar ElbowElbow Ligament StrainElbow pain after tapping late to an armbar, sore at full straightening and pushing off the mat. The joint has been extended past its limit and the ligaments and capsule on the inside have taken the stretch.
Gi Grip Finger InjuriesPIP Volar Plate InjuryA finger jammed or bent back fighting for a collar or sleeve grip, still swollen weeks later and unable to straighten fully. Often called a sprain when the ligament at the front of the joint has been injured, and the stiffness that follows is the part that lingers.
Grip Fighting Hand and Thumb PainFinger Flexor Tendinopathy / Thumb Ligament StrainAching palms and forearms after every training day, with a thumb that hurts opening a gi collar or a jar afterward. Sustained maximal gripping on thick lapels is a load the hand tendons and thumb ligaments rarely get anywhere else.
Stacking and Guillotine NeckCervical StrainNeck tightness and headaches after rolling, sometimes with tingling into the arm the next day. Most of it is muscular from being stacked and bridged on, though arm symptoms that keep returning need assessment before more contact.
Heel Hook KneeKnee Ligament InjuryA twist, a pop or a tearing feeling in the knee from a heel hook or a leg entanglement, followed by swelling and a knee that will not fully straighten. Rotational force applied at the foot with the knee unable to move with it, which loads the ligaments directly.
Open Guard Hip PainFemoroacetabular Impingement / Labral IrritationA pinch deep in the groin playing open guard, in deep half and in long spells of inverting, with an ache in the front of the hip afterward. The hip is held at end-range flexion and rotation under another person's weight for minutes at a time.
Mat ToeLesser Toe Sprain / Plantar Plate StrainA toe caught in the mat or in a gi during a scramble, now swollen, bruised and sore to push off. Small joint, high force, and it is usually taped and ignored until the swelling stops going down.
Boxing
Boxer's FractureFifth Metacarpal Neck FractureA punch landed on the little-finger knuckle, now with swelling on the back of the hand and a knuckle that sits lower than the others. Rotation and alignment of the healed bone is what decides how the hand grips and how the fingers sit afterward.
Boxer's KnuckleExtensor Hood InjuryPain and swelling directly over a knuckle, with the tendon feeling like it slips off to the side when you make a fist. The soft tissue hood that holds the extensor tendon centered over the knuckle has been injured by repeated direct impact.
Boxer's ThumbThumb Ulnar Collateral Ligament SprainPain at the base of the thumb where it meets the hand after a hook caught wrong or a thumb that got snagged in a glove, with a weak pinch afterward. The ligament that stops the thumb splaying away has been stretched, and pinch strength depends on it.
Heavy Bag Wrist PainUlnar-Sided Wrist Pain / TFCC IrritationPain on the little-finger side of the wrist on heavy bag work, worse when the wraps have loosened and the wrist folds on impact. Impact travelling through a wrist that is not held straight loads the cartilage complex on that side.
Lead Shoulder Fatigue PainRotator Cuff TendinopathyA dull ache in the lead shoulder that shows up in the later rounds and makes the jab drop. Thousands of fast repetitions with the hands high, and the cuff and scapular muscles run out of endurance before the legs do.
Missed Hook ShoulderLabral InjuryA deep catching pain inside the shoulder after throwing a hook that missed entirely, with a feeling of something clicking on overhead reach. Nothing stopped the arm, so the labrum and capsule at the back decelerated it instead.
Rotational Low Back Pain in BoxersLumbar Rotation StrainLow back pain on the rear-hand side after rounds of heavy power work and slipping. Rotation generated at speed from a planted rear foot, repeated in the same direction all training day.
Skipping Calf and Achilles PainAchilles TendinopathyCalf and heel cord tightness that started when rope work and staying on the toes went up, stiffest on the first steps of the day. Fast, stiff, repeated bouncing is a specific tendon load and it accumulates quietly.
Rock Climbing
Climber's FingerA2 Flexor Pulley InjuryA pop or a snap at the base of the finger pulling hard on a crimp on a boulder problem, with swelling on the palm side and pain trying to crimp again. The pulley holding the flexor tendon against the bone has been overloaded, and how it is graded early decides how it is managed.
Swollen Middle Finger JointPIP Collateral Ligament Sprain / CapsulitisA finger joint that is thicker than it used to be, stiff in the morning and sore at the sides rather than the front after a bouldering block. The collateral ligaments and capsule are being loaded repeatedly in a half-crimp and they thicken in response.
Two-Finger Pocket Palm PainLumbrical StrainA sharp pain in the palm between two fingers pulling a mono or a two-finger pocket, particularly with one finger stretched away from the other. The small muscle between the tendons in the palm is loaded in a position it never sees on an open hold.
Climber's ElbowMedial EpicondylitisPain on the inside of the elbow after hard bouldering, stiff in the morning and worse on the first lock-off of the day. Repeated crimping with the elbow bent loads the flexor tendons where they attach, and indoor volume climbs faster than the tendon adapts.
Dyno and Big Reach ShoulderLabral InjuryA deep catching pain inside the shoulder after a dyno or a reach that went long, with a clunk on overhead moves since. The arm was loaded at full stretch and at speed, and the labrum and capsule at the rim of the socket took the force.
Mantle and Sloper Wrist PainUlnar-Sided Wrist Pain / TFCC IrritationPain on the little-finger side of the wrist pressing out a mantle or compressing on slopers, worse pushing up out of a chair. High force through the wrist in extension and rotation, which is where that cartilage complex is loaded most.
Bouldering Landing Ankle SprainLateral Ligament SprainComing off high on a problem and landing awkwardly on the mats, with swelling on the outside of the ankle and a joint that feels unreliable on the next climbing day. Soft, uneven mats mean the ankle lands in positions it cannot brace for.
Heel Hook Knee PainMeniscal or Hamstring Insertion InjuryA pull or a click at the back or inside of the knee pulling hard on a heel hook, sometimes with swelling the next day. The knee is bent and rotated under high tension with the foot locked in place, which loads the cartilage and the hamstring attachment together.
Hiking
Hiker's KneePatellofemoral PainFront-of-knee pain that only bites on the descent and is worse with a loaded pack, fine on the way up. Every downhill step is a braking load through the quadriceps and the kneecap joint absorbs what they cannot.
Hiking Ankle SprainLateral Ligament SprainRolling the ankle on a root or a loose step, then walking the rest of the trail out on it. Pack weight raises your center of gravity, and position sense has to be retrained deliberately or the next roll comes easier.
Hiking Heel PainPlantar FasciopathyHeel pain that starts in the last hour of a long hike and is worst on the first steps out of bed the next morning. A sudden jump in distance on hard ground in boots the foot has not been built up in.
Hiking Achilles PainAchilles TendinopathyStiffness and soreness at the back of the heel after long climbs and stair sections, stiffest first thing in the morning. Climbing loads the tendon at length while carrying extra weight, and the boot heel height changes the load again.
Forefoot Pain on Long DescentsMetatarsalgiaA bruised, burning feeling under the ball of the foot and jammed toes in the last stretch of a descent. The foot slides forward in the boot on the way down and the forefoot takes the braking load against the shoe.
Side of Hip Pain with a PackGluteal TendinopathyA deep ache on the outside of the hip that builds through a multi-day trek and is worse lying on that side at night. The abductors hold a loaded pelvis level on every step, and a hip belt sitting on the tendon adds compression.
Pack Weight Low Back PainLumbar Extension StrainLow back ache that builds hour by hour under a pack and eases the moment it comes off at camp. Load held behind the trunk pulls you into extension, and the back muscles hold that position for the whole day.
Trekking Pole Thumb and Wrist PainDe Quervain TenosynovitisPain on the thumb side of the wrist after days on poles, catching when you turn a doorknob at the guesthouse. Thousands of pole plants with the thumb out and the wrist tipping loads those two tendons where they cross the wrist.
Equestrian
Rider's Low Back PainLumbar Facet and Postural StrainLow back pain that builds in rising trot and is worse the day after a long schooling day. Posting is a repeated loaded hip hinge at the horse's rhythm, not yours, and trunk endurance is what holds the position.
Rider's Groin and Inner Thigh PainAdductor-Related Groin PainAching high on the inside of the thigh after sitting trot and canter work, sore for the first few strides the next day. The adductors hold the seat in place in an abducted position for the length of the ride.
Stirrup Ankle and Calf PainAnkle and Calf OverloadCalf tightness and a pinching ache at the front of the ankle from keeping weight in the heel, worse in two-point and over fences. The ankle is held near the end of its upward range under bodyweight for the whole ride.
Rider's Knee PainMedial Knee and Patellofemoral IrritationPain on the inside or front of the knee after a long ride, particularly when you have been gripping with the knee to stay steady. The knee is held bent and rotated against the saddle for hours, and gripping there is usually covering for a seat that is not stable.
Fall onto the ShoulderAcromioclavicular Sprain or DislocationComing off and landing on the point of the shoulder, now painful reaching across the body and lifting a saddle. Grade and the exact structure decide the timeline and whether surgical review comes into it.
Rein Hand Wrist and Thumb PainDe Quervain TenosynovitisPain on the thumb side of the wrist after schooling a strong horse, catching when you lift a bucket or turn a tap. Sustained grip with the thumb out against constant rein pressure loads those tendons where they cross the wrist.
Rider's Neck PainCervical StrainNeck stiffness and headache after a fall, or after riding a horse that pulls, sometimes with soreness at the base of the skull for days. The neck decelerates the head, and both a fall and constant rein resistance ask it to do that repeatedly.
One-Sided Pelvic Pain in RidersSacroiliac Joint PainA deep ache at the back of the pelvis on one side, worse mounting from the ground and rising to trot on one diagonal. An asymmetrical seat loads one side of the pelvis more than the other, ride after ride.
Ice Skating & Figure Skating
Lace BiteAnterior Ankle Tendon IrritationA hot burning line down the front of the ankle exactly where the top laces and the boot tongue sit, building about forty minutes into a skate and tender to touch in the shower afterward. The stiff tongue of the boot is compressing the tendons crossing the front of the ankle, so it is a pressure and padding problem before it is a tendon problem.
Skater's Lower BackLumbar Extension Bone StressOne-sided low back pain that bites in a layback spin, an Ina Bauer or a spiral, settles with a week off the ice and comes straight back on the first run-through. Repeated end-range arching and rotation on a spine that is asked to hold that position under speed.
Jump Landing KneePatellar TendinopathyPain at the front of the knee just below the kneecap on landing a lutz or an axel, worse the morning after a jump-heavy day on the ice and on stairs. The landing leg absorbs the whole jump through one quadriceps and one tendon, many times a day on the ice.
Fall On The Outstretched WristDistal Radius and Scaphoid InjuryA wrist that is still swollen and sore in the crease at the base of the thumb weeks after catching a toe pick and going down forward onto the palms. Ice is unforgiving and a hand-first fall loads the wrist end of the radius and the small scaphoid bone, which is worth a doctor's review when the tenderness sits in that hollow.
Skating Hip PainHip Labral and Impingement-Related PainA deep pinch in the front of the groin at the top of a spiral or a high extension, sometimes with a click coming out of it, and an ache sitting in the car home. Repeated end-range hip movement in a joint that is being pushed past where its own bony shape lets it go freely.
Blown Edge Ankle SprainLateral Ligament SprainThe ankle rolled when an edge gave way on entry, and months later it still feels untrustworthy on that same edge even though the swelling went. The ligament heals, and the position sense it feeds the rest of the leg is what has been left behind.
Boot Heel Achilles PainInsertional Achilles TendinopathyPain and thickening right at the back of the heel bone where the heel counter of a stiff boot presses, sore on the first steps out of bed and again lacing up. Compression at the insertion combined with the pushing-off demand of stroking and jumping.
Spiral and Split Groin StrainAdductor StrainA pull high in the inner thigh on a wide split jump or working a spiral higher, sharp at the time and then sore to squeeze the legs together. High-speed lengthening of the adductor while it is also trying to hold the leg up.
Ice Hockey
Skater's GroinAdductor-Related Groin PainA pull deep in the inner thigh that shows up in the first hard shifts of the night and on a wide crossover, and aches getting out of the car afterward. The skating stride loads the adductors at length over and over, and it is usually a strength and endurance shortfall rather than a single tear.
Goalie HipHip Impingement and Labral PainA deep front-of-groin pinch dropping into the butterfly, worst pushing back up to the post, and a dull ache in the hip the next day. Thousands of repetitions of forced hip rotation and flexion at end range in a joint whose shape limits how far it wants to go.
Boards ShoulderShoulder Dislocation, Subluxation or AC Joint SprainThe shoulder took a check into the boards, it popped or the top of it stepped up with a lump, and now reaching back for a puck feels unguarded. Contact drives the head of the shoulder out of the socket or shears the joint at the top of the collarbone, and what needs rebuilding afterward is the control that stops it happening again.
Hockey KneeMedial Collateral Ligament SprainThe inside of the knee took a blow or a skate caught and turned the leg out, and it is now sore to push off on that edge and to turn tight the other way. The medial ligament resists the knee folding inward, which is exactly what a collision or a caught blade does to it.
High Ankle Sprain In A SkateSyndesmotic SprainPain above the ankle joint rather than below the bony bump, sore to push off in the boot and slow to settle compared with an ordinary rolled ankle. A stiff skate holds the foot and the twist passes upward into the ligaments binding the two shin bones together, which take longer and need a different progression.
Hockey Lower BackLumbar Flexion-Rotation StrainA low back that is stiff and sore after a game, worse straightening up from the skating position and on the first few strides the next time out. Skating is done in sustained trunk flexion with rotation added at every stride, and the back does that for a full shift with no upright rest.
Whiplash After A HitCervical SprainThe neck was snapped in a hit or on the ice and the next two days brought headache, a stiff turn to one side and tightness into the shoulder blade. The neck joints and muscles took a rapid load they had no time to brace for, and any head injury alongside it is a doctor's call first.
Stick Hand Wrist PainTFCC InjuryPain on the little-finger side of the wrist after a slash or a hard board battle, catching when you turn the palm up or lean on the stick. The cartilage complex on that side of the wrist takes the twist, and it is easily written off as a bruise for months.
Skiing
Skier's ACLAnterior Cruciate Ligament TearYou sat back, the inside edge caught and the knee twisted with the ski still on, and you flew home in a brace three days later with the swelling only just going down. The boot and binding hold the lower leg while the body rotates over it, which is how the cruciate goes, and a lot of this rehabilitation is done back in Singapore weeks after the holiday ended.
Snowplough KneeMedial Collateral Ligament SprainPain on the inside of the knee from a wedge turn or a slow fall with the tip of the ski hooked inward, sore to stand with the knees together and to twist getting out of bed. The medial ligament resists the knee collapsing inward, and a wedge position puts it there all day.
Skier's ThumbThumb Ulnar Collateral Ligament SprainThe thumb was forced away from the hand in a fall with the pole strap still on, and weeks later pinching a key or holding a mug feels unstable rather than just sore. The ligament on the inner side of the thumb knuckle is what holds pinch together, and a partly healed one needs protected loading in the right position.
Fall Shoulder DislocationGlenohumeral DislocationThe shoulder came out on a fall, was put back on the mountain or in a clinic there, and now it feels loose reaching behind to put on a jacket. The socket is shallow by design, and once the rim and capsule have been stretched the control around it is what keeps it in.
Post-Operative Ski Knee or LegPost-Surgical RehabilitationYou were operated on overseas or on return, you have a protocol on a sheet of paper in another language, and it has now been three or four weeks with the knee stiff and the thigh visibly smaller. Time off the leg costs muscle quickly, and the work is staged rehabilitation against the operating surgeon's own protocol, which takes precedence.
Boot Top Shin and Ankle PainAnterior Ankle Impingement and Boot CompressionA bruised, pinching ache at the front of the ankle and across the shin where the boot cuff ends, worse driving the shins forward in a steep turn. The ski boot blocks the ankle at a fixed angle and the front of the joint takes the forward pressure of every turn.
Mogul and Crouch Back PainLumbar Extensor OverloadLow back tightness that arrives by mid-afternoon on day two of a ski week and is worst standing upright in the lift queue. Hours held in a flexed, absorbing stance with no upright break, on a back used to sitting at a desk.
Twisting Meniscal TearMeniscal TearA twist in soft snow and now the knee swells a day after skiing or squatting, catches at a certain depth and feels like it does not want to fully straighten. The meniscus is squeezed between the bones when the knee rotates under load, and what it does to your knee bend and control matters more than the words on a scan report.
Snowboarding
Snowboarder's WristDistal Radius and Scaphoid InjuryYou caught a heel edge on the first morning, went back or down onto the hands, and the wrist is still thick and sore pushing up off a chair three weeks later. Both edges throw a rider onto the outstretched hand, which loads the wrist end of the radius and the scaphoid, and stiffness sets in fast if the wrist is simply rested.
Tailbone Pain After A Heel Edge CatchCoccydyniaSitting on a hard chair or rising from one has been sore since the fall, and long flights are the worst of it. The coccyx and the soft tissue attaching to it were compressed, and the area stays sensitized long after the bruise fades.
Snowboarder's AnkleLateral Process of Talus InjuryAn ankle that was treated as a sprain on the mountain but is still sharply tender just below and in front of the outer ankle bone months later, and hurts most on uneven ground. This one is commonly missed early and is worth a doctor's review, because it behaves differently from an ordinary rolled ankle in rehabilitation.
Shoulder Landing InjuryAC Joint Sprain or Clavicle InjuryYou landed on the point of the shoulder off a rail or a jump, there is a step or a lump on top of the collarbone, and reaching across the body is what finds it. The joint at the outer end of the collarbone takes the whole impact when a rider lands shoulder first with no hand out.
Flat Landing KneePosterior Cruciate Ligament InjuryA jump landed flat with the knee driven deeply under you, and now going down stairs and kneeling feel unstable in a vague way that is hard to describe. The posterior cruciate resists the shin sliding backward, which is exactly the force of a hard flat landing or a knee striking a rail.
Toe Edge Shoulder DislocationGlenohumeral DislocationCatching a toe edge threw the arm forward and out and the shoulder came out of joint, and since then certain reaching positions make you instinctively guard it. Once the front of the capsule and the rim have been stretched, the rebuilding job is control through range rather than rest.
Backward Slam NeckCervical SprainYou went down backward hard on a heel edge, the head snapped back, and two days later the neck is stiff one way with a headache behind the eye. The neck was loaded faster than it could brace, and any loss of consciousness or ongoing headache is a doctor's assessment first.
Front Leg Knee PainPatellofemoral PainAn ache around the front of the lead knee by the end of a riding day, worse on a long traverse and on stairs that evening, and always the same leg. The front leg is held in a partly bent, turned-out position all day and the kneecap joint carries that sustained load.
Fencing
Lead Knee PainPatellar TendinopathyPain at the front of the lead knee that builds across a night of footwork on the piste and is sharpest on the recovery back out of a lunge, and it is always the same leg. The front knee decelerates every lunge and then pushes the body back, which is repeated high load through one tendon.
Fencer's AchillesAchilles Tendon Rupture or TendinopathyEither a sudden kick to the back of the ankle pushing off into a fleche, with no strength to push up on that foot after, or a slower thickening that is sore on the first few advances and then warms up. The trailing leg generates the whole attack through the calf, and the tendon is loaded fast, repeatedly, from a static en garde.
Weapon Hand Thumb and Wrist PainDe Quervain TenosynovitisPain on the thumb side of the weapon-hand wrist from finger-and-thumb blade work, catching when you turn a key or pour a kettle. Fine point control is thumb-out work held for hours, on tendons that share one tight sheath at the wrist.
Weapon Arm ElbowMedial EpicondylalgiaPain on the inside of the weapon-arm elbow that builds through bouting and is worst holding a firm grip through a long parry and riposte exchange. Repeated forearm rotation and wrist flexion under grip load where the flexor tendons attach at the elbow.
En Garde Back and Pelvic PainAsymmetric Lumbopelvic LoadingA one-sided ache at the back of the pelvis or low back on the weapon side, worse after a long night of bouting and easing on a day off. The en garde position is held rotated and side-loaded the same way every time, and the pelvis and low back absorb that asymmetry.
Lunging Hip PainHip Impingement and Labral PainA pinch deep in the front of the trailing hip at the bottom of a deep lunge, and a dull groin ache sitting afterward. Repeated end-range hip extension on one side and flexion on the other, thousands of times, in hips with their own bony limits.
Piste Ankle SprainLateral Ligament SprainThe front foot rolled outward on a fast advance or when a lunge landed off line, and since then fast footwork on that side feels tentative. Rapid changes of direction on a narrow strip with the weight already forward, and the ligament plus the position sense around it both need rebuilding.
Trailing Leg Groin StrainAdductor StrainA grab high in the inner thigh of the back leg pushing out of a wide en garde or reaching a long lunge, sore afterward to bring the legs together. The adductors are loaded while lengthening in the wide stance, which is where muscle strain happens.
Archery
Draw Shoulder PainRotator Cuff TendinopathyAn ache at the top and outside of the drawing shoulder that appears somewhere in the second half of a long round, and by the last end the draw feels heavier than the bow weight explains. The cuff works hardest holding the drawn position still, and it is the endurance of that hold rather than the pull itself that runs out.
Bow Arm ElbowLateral Elbow and Annular Ligament StrainA nagging ache on the outside of the bow-arm elbow, worse if the arm is locked out at full draw and after a high-volume week. The bow arm is held near full extension against the bow's weight for every shot, and the structures on the outside of the joint take that sustained push.
String Finger PainFlexor Tendon and Finger Joint IrritationSoreness and thickening in the first two or three fingers of the drawing hand where the string sits, with stiff, tender knuckles the morning after a big shooting day. Hooking most of the draw weight over two or three finger pads means the flexor tendons and finger joints carry a very high load on a very small area.
Between The Shoulder BladesCervicothoracic and Scapular OverloadA burning band between the shoulder blades, usually on the draw side, that shows up after about an hour and lingers into the evening. Every shot asks the muscles holding the shoulder blade down and back to work isometrically, and they fatigue before the arms do.
Tingling Down The Draw ArmCervical RadiculopathyPins and needles or a dead-arm feeling into the draw arm and the last two fingers at full draw, and sometimes at night on that side. The nerve is being irritated where it leaves the neck, and the head-turned, shoulder-loaded anchor position is the position that provokes it.
Standing Round Low Back PainLumbar Postural LoadingLow back ache that builds across a long outdoor round and is worst walking to and from the target, easing when you sit down. Hours standing with a slight lean away from the bow, holding an asymmetric load, with almost no change of position.
Bow Hand Wrist PainDorsal Wrist Extensor StrainAn ache across the back of the bow hand and wrist that is worse the more you try to keep the grip relaxed and the wrist neutral, and it lingers between shooting days. The bow's weight and torque pass straight through the base of that hand, so small alignment faults become a sustained load on the wrist extensors.
Shooting
Shooter's Trigger FingerStenosing TenosynovitisA catch, click or snap in the index or middle finger of the shooting hand, worst first thing in the morning, and sometimes it briefly locks bent. The tendon has thickened where it passes under a tight band at the base of the finger, and thousands of controlled finger flexions against resistance is the load that gets it there.
Rifle ShoulderRotator Cuff TendinopathyAn ache in the front and top of the support shoulder that builds across a long range day and is sore lifting a bag into the car afterward. Holding a rifle in position is a sustained low-level hold for the cuff, with recoil loading it repeatedly on top of that.
Cheek Weld Neck PainCervical Joint and Muscle StrainA stiff, one-sided neck with a headache creeping up the back of the skull after a day of prone or standing shooting, always to the same side. The head is held tilted and rotated into the same position for hours to get the eye behind the sight, and the neck joints on that side carry it.
Pistol Grip Wrist PainWrist Extensor StrainAn ache across the back of the shooting wrist that builds through a match and is sore gripping a steering wheel afterward. Holding the wrist locked against recoil is a sustained isometric demand on the extensors, repeated every shot.
Standing Position Low BackLumbar Extensor OverloadLow back ache that arrives partway through a standing string and is worst coming upright out of the position, easing on the drive home. The standing position holds a slight lean back with a weight out front, which is sustained extension in a back with nothing else to do.
Prone Position ElbowOlecranon BursitisA soft, sometimes squashy swelling right on the point of the elbow after prone work on a hard mat, more odd-looking than painful at first. Direct pressure on the bursa over the point of the elbow, repeated over days, and a hot, red or rapidly growing one needs a doctor rather than a therapist first.
Shotgun Mount Elbow and ShoulderSupport Arm OverloadPain in the support elbow and the front of the shoulder after a round of skeet or trap, worse on the higher, faster mounts. Each mount is a fast loaded reach from a low ready position, and a hundred of them in an afternoon is a volume the arm has not been built for.
Numb Shooting HandMedian Nerve CompressionNumbness or pins and needles in the thumb, index and middle finger that shows up after a long range day and wakes you at night. Sustained firm grip with the wrist held in one position, plus repeated recoil through the palm, irritates the nerve as it passes through the tunnel at the wrist.
Taekwondo
Kicking Foot PainMetatarsal Bone Stress and Dorsal Foot StrainA focal, bony ache along the top of the instep of the kicking foot after a heavy week of pads and board breaking, sore to press on one spot and worse at the next class. Repeated high-force impact through a narrow area of the forefoot on a foot that has no shoe absorbing anything.
Taekwondo High Kick Groin StrainAdductor StrainA grab high in the inner thigh throwing an axe kick or a fast head-height dollyo chagi, especially cold, and then sore to squeeze the legs together. The adductors are being lengthened at speed while also controlling the leg, which is the classic strain situation.
Turning Kick KneePatellofemoral and Pivot-Related Knee PainPain around the front and inside of the support knee when pivoting on the ball of the foot for a roundhouse, and a grumble on stairs for a day or two after sparring. The support leg rotates under body weight on a planted foot, and the kneecap joint and inner structures take that twist.
Blocking and Kicking Shin PainTibial Bone Stress and Periosteal IrritationA tender line along the front or inside edge of the shin that hurts to press and hurts more in each following class, having started as just soreness after clashes. Repeated direct impact plus the pounding of jumping and footwork, faster than bone can adapt.
Taekwondo Landing Ankle SprainLateral Ligament SprainThe ankle rolled landing from a jumping kick or stepping on an opponent's foot in sparring, and weeks later it still gives way on a fast turn. The ligament healed but the position sense and the speed of the muscles protecting it did not come back on their own.
Kicking Low Back PainLumbar Extension-Rotation StrainA one-sided low back ache that shows up on high kicks and spinning kicks and is worst arching back the day after training. High kicking is lumbar extension with rotation, and the back does the work that a stiff hip cannot.
Pivot Toe InjuryFirst Metatarsophalangeal Joint SprainThe big toe joint was jammed or bent back pivoting barefoot on a mat, and now push-off in poomsae and stepping through a stance are what find it. The joint is forced past its range under body weight, and it stays stiff and sore for far longer than the moment suggests.
High Kick Hamstring StrainHamstring StrainA sharp pull at the back of the thigh or right up at the sit bone on a fast high kick, often the first hard kick of the class. Kicking loads the hamstring at its longest while it is braking the leg, and a cold, unprepared hamstring is where that fails.
Judo
Judoka's FingerVolar Plate and PIP Joint InjuryFingers that are thick, stiff and knobbly in the mornings, one of them still unable to fully straighten months after it was caught in a sleeve during kumi kata. Gripping the gi puts enormous force through the finger joints and the plate on the palm side, and the stiffness that follows is treatable long after the injury.
Ukemi ShoulderShoulder Dislocation or SubluxationThe shoulder came out or shifted when a throw landed badly and the arm was trapped, and now bridging out from under someone feels unsafe with the arm overhead. Being thrown while gripping puts the arm in the exact position the joint is least stable in, and the rebuild is control at end range.
Judo Armbar ElbowElbow Hyperextension and Ligament StrainThe elbow was straightened out in juji gatame and you tapped late, and weeks later it will not fully straighten or lock out and aches at the end of range. The joint was forced past extension, and swelling plus capsule irritation is what holds the last few degrees hostage.
Throwing KneeACL or Collateral Ligament InjuryThe knee twisted with the foot planted while defending an uchi mata or being turned in osoto gari, it swelled that evening, and now it feels like it could give way stepping sideways. A fixed foot with the body rotating over it is the mechanism for cruciate and collateral injury, whatever the throw was called.
Mat Neck PainCervical Sprain and LoadingA stiff, sore neck after randori, worse turning to one side, and heavy at the base of the skull from bridging and from being driven down onto the tatami. The neck is loaded in compression and end-range rotation in newaza, then again in every landing.
Kuzushi Low BackLumbar Flexion-Rotation StrainLow back pain that builds through a night of throws and is worst the next morning bending to put socks on. Breaking balance and lifting a resisting opponent is repeated loaded bending and twisting, often with the legs doing less of it than they should.
Collar Grip Wrist PainTFCC InjuryPain on the little-finger side of the wrist that bites when you take a deep collar grip or turn the palm up, and clicks when you rotate the forearm. The cartilage complex on that side takes the twist when a grip is fought with a rotated forearm under load.
Rib and Chest Wall Pain After Being PinnedCostal and Intercostal StrainA sharp catch in the side of the ribcage that is worse taking a deep breath, coughing or rolling over in bed, dating from a heavy osaekomi or a hard landing. The rib joints and the muscles between the ribs were compressed and loaded, and severe or breathless pain after a chest impact is a doctor's call first.
Karate
Punching Knuckle PainMetacarpophalangeal Joint and Capsular InjuryThe two big knuckles of the seiken are thickened and sore to press, worse after bag or makiwara work, and making a tight fist first thing is stiff. Repeated high-force impact through two small joints, with the skin and capsule taking it directly, and a knuckle that is still swollen and cannot make a full fist deserves a doctor's review.
Punch Impact Wrist PainWrist Sprain and Dorsal ImpactionPain across the back of the wrist on contact, mostly when a punch lands slightly off line on the bag, and sore afterward doing push-ups. When the wrist is not stacked behind the knuckles the force bends it back on impact, and the joints at the back of the wrist take that load.
Stance Knee PainPatellofemoral PainAn ache around the kneecap after a long kata class in zenkutsu dachi and kiba dachi, worse on stairs that evening, and always the front leg. Deep stances hold the knee bent and turned under body weight for long periods, which is sustained load through the kneecap joint.
Snapping Punch ElbowElbow Extension OverloadAn ache at the back and outside of the elbow after high-volume punching in air, worse the harder you snap the technique out. A punch thrown to full extension with nothing to stop it means the joint itself absorbs the end of the movement, hundreds of times a class.
Punching Volume ShoulderRotator Cuff TendinopathyA deep ache in the front and outside of the shoulder that builds across a week of heavy punching and is sore reaching into a back pocket. The cuff decelerates every punch, and it is the volume of rapid repetitions rather than any one of them that overloads it.
Mawashi Geri Groin StrainAdductor StrainA pull high in the inner thigh throwing a fast roundhouse, particularly high or when tired at the end of class, then sore to bring the legs together. The adductor is loaded while lengthening as the leg opens and travels, which is where it tears.
Hip Snap Low Back PainLumbar Rotation StrainA one-sided low back ache after kata, worst on the sharp hip rotation of gyaku zuki and on arching back the next morning. When the hips do not rotate freely the lumbar spine supplies the rotation instead, repeatedly and at speed.
Front Kick Toe InjuryFirst Metatarsophalangeal Joint SprainThe big toe joint is sore and stiff after mae geri on a pad or a mis-timed contact, worst pushing off into the next stance. The toe is forced back beyond its range at the moment of impact, and the joint stays irritable well after the swelling goes.
Silat
Kuda-Kuda Knee PainPatellofemoral PainA deep ache around and under the kneecap held in a low kuda-kuda through jurus practice, worse standing up out of it and on stairs that night. Long holds in a deep, turned-out stance put sustained compression through the kneecap joint with no rest phase.
Sweep and Takedown AnkleLateral Ligament SprainThe ankle rolled being swept in tanding, or planting hard on a fast langkah change, and since then quick lateral footwork feels unreliable on that side. The ligament heals in weeks, and the reflex control that protects it needs to be trained back deliberately.
Wide Stance Groin StrainAdductor StrainA pull high in the inner thigh dropping into a wide low stance or stepping out fast in langkah, then sore to squeeze the knees together. The adductors are loaded at their longest in wide footwork and asked to brake the movement at the same time.
Jurus Low Back PainLumbar Rotation and Flexion StrainLow back tightness after a long jurus class, worst coming upright from the low postures and first thing the next morning. Sustained low, rotated positions with fast direction changes load the lumbar spine in flexion and rotation together.
Kuncian Wrist PainWrist Sprain and Capsular IrritationA wrist that aches and feels weak taking body weight after a locking drill went past where you expected, still sore weeks later pushing up off the floor. The joint was taken past its range under leverage, and the capsule and small ligaments stay sensitized.
Blocking Shin PainTibial Bone Stress and Periosteal IrritationA tender spot or line along the shin that hurts to press and is worse in each following class, having begun as bruising from tendangan clashes. Repeated direct impact and hard footwork on an unyielding floor, ahead of what the bone has adapted to.
Elbow Strike and Lock PainElbow Sprain and Extension OverloadAn elbow that will not quite straighten out and aches at the end of range after a hard sparring night of siku strikes and being locked. The joint was loaded at or past full extension, and the capsule swelling is what limits that last stretch of movement.
Barefoot Heel PainPlantar FasciitisA sharp stab under the heel on the first steps out of bed, easing as you move and returning after standing, and it started after a run of barefoot training on a hard floor. The tissue under the arch takes high repeated tension with no cushioning, and it is a load tolerance problem rather than an inflamed heel spur.
Wushu
Nandu Landing KneePatellar TendinopathyPain just below the kneecap on landing a jumping nandu, worst the morning after a full taolu run-through and on descending stairs. Landings from height are absorbed by one quadriceps and one tendon, and a routine stacks several of them into ninety seconds.
Backbend Low Back PainLumbar Extension Bone StressA one-sided low back pain that bites at the top of a bridge or a deep arch, settles with a week of easier training and returns on the first hard routine back. Repeated end-range extension, often with rotation added, loads the small joints and the bone at the back of the spine.
Kicking and Splits Hip PainHip Impingement and Labral PainA deep pinch in the front of the groin at the top of a high kick or sinking into a split, sometimes clicking, and a dull ache sitting afterward. End-range hip movement repeated at speed in a joint whose own bony shape sets where it can go.
Twisting Jump Landing AnkleLateral Ligament SprainThe ankle rolled landing a butterfly twist or coming out of a spin slightly off line, and now the same landing feels untrustworthy even though the swelling has gone. Landing while still rotating means the foot can meet the floor turned in, and the ligament and its position sense both need rebuilding.
Weapon Routine ShoulderRotator Cuff TendinopathyAn ache at the top and front of the shoulder after broadsword or spear work, worse on the fast overhead changes of direction and sore reaching up the next day. The cuff decelerates a weighted implement at the end of every fast arc, hundreds of times a practice.
Weapon Spin Wrist PainWrist Extensor and Capsular StrainPain across the back of the wrist from staff and sword spins, worst on the flicking changes of direction and sore gripping anything heavy afterward. A weighted implement swung on a long lever means the wrist absorbs a large repeated torque at each turnaround.
Sit Bone Pain From SplitsProximal Hamstring TendinopathyA deep, localized ache right on the sit bone, worst sitting on a hard chair and stretching into a front split, and it has crept up over a training block. The hamstring tendon is compressed against the bone at end-range hip flexion, and stretching into it tends to keep it going.
Forefoot Pain On Landing and PivotingMetatarsalgiaA bruised, pebble-under-the-ball-of-the-foot feeling after routines with repeated landings and pivots on hard floor, worse barefoot. Load concentrated under the forefoot at every landing and every turn, on a foot with thin shoes and no time between repetitions.
Sepak Takraw
Spiking Groin StrainAdductor StrainA pull high in the inner thigh throwing a bicycle kick or a roll spike, sharp at the point of contact and then sore to bring the legs together. The kicking leg is whipped overhead through a huge range while the adductors both lengthen and brake it.
Roll Spike Low Back PainLumbar Extension-Rotation StrainA one-sided low back ache that shows up on spiking and is worst arching backward the next morning, easing across a week away from the net. The roll spike is a full-speed arch with rotation, taken to end range and repeated all night.
Net Landing Ankle SprainLateral Ligament SprainThe ankle rolled coming down from a spike, sometimes onto an opponent's foot under the net, and since then jumping off that leg feels tentative. One-legged landings from height with the body still rotating, and the reflex control protecting the ankle needs training back.
Tekong Hip Flexor PainHip Flexor Strain and TendinopathyA pulling ache in the front of the serving hip that builds across a long serving set and is sore lifting the knee to get out of a car. Serving is repeated fast high hip flexion from a fixed base, many more times than any other player kicks.
Instep Pain From Striking The BallDorsal Foot and Metatarsal Bone StressA focal bony ache on the top of the foot where the rattan ball strikes, sore to press on one spot and worse each training day. A hard, unforgiving ball hit repeatedly through a small area of the midfoot, with nothing absorbing the impact.
Pivot and Landing KneeMeniscal TearThe knee twisted on a planted foot reaching for a feed, and now it swells the day after playing, catches at a certain depth and dislikes squatting. The meniscus is compressed between the bones when the knee rotates under load, and how the knee moves matters more than the words on a report.
Heading and Watching Neck PainCervical Extension StrainA stiff, aching neck and upper back after a long night at the net, worse looking up and turning to one side. Heading the ball and tracking it overhead means repeated fast extension of the neck, held there while the body moves underneath it.
Kicking Hamstring StrainHamstring StrainA sharp pull at the back of the thigh on a fast overhead kick or the first sprint to a loose ball, usually early in training. Overhead kicking asks the hamstring to brake the leg at its longest, which is where a cold hamstring gives way.
Padel
Padel ElbowLateral EpicondylalgiaPain on the outside of the elbow that started a few weeks into playing three or four times a week, worst on backhand volleys and now sore lifting a full kettle. The forearm extensors work hard to stabilize a short, stiff racket against repeated off-center contact, and it is a tendon load tolerance problem rather than inflammation.
Overhead Padel ShoulderRotator Cuff TendinopathyAn ache in the top and front of the hitting shoulder from bandejas and smashes, worse the day after a long social game and sore reaching to a high shelf. Repeated overhead hitting with the arm decelerating each swing, on a cuff that plays more often than it trains.
Padel Wrist PainWrist Extensor and Ulnar-Sided StrainSoreness across the wrist that is worst on the vibora and on wrist-led flicks off the back glass, and it lingers between games. Padel asks the wrist to generate and absorb a great deal of the shot, and the short racket passes more of the impact straight into it.
Padel AchillesAchilles Tendinopathy or RuptureEither a distinct kick to the back of the ankle pushing off for a short ball, with no power to go up on that toe afterward, or a slower thickening that is stiff on the first points and warms up. The court is short and the game is all fast first steps, which loads the tendon rapidly and often after years away from sport.
Twisting Padel KneeMeniscal TearThe knee twisted reaching sideways in a tight corner, and now it swells after playing, catches on deep bending and grumbles on stairs. A short court means constant turning on a planted foot, and the meniscus is squeezed as the knee rotates under load.
Backing To The Glass Ankle SprainLateral Ligament SprainThe ankle rolled running backward toward the glass or changing direction off the side wall, and weeks later it still feels loose on fast lateral steps. Moving backward and sideways in a small space with the eyes on the ball, and the position sense around the ligament needs deliberate retraining.
Padel Low Back PainLumbar Extension-Rotation StrainLow back tightness after two hours on court, worst on the overhead smashes and on getting out of the car afterward. Overhead hitting is arching and rotating at speed, and it is repeated far more in padel than the players expect from a game they consider gentle.
Padel Heel PainPlantar FasciitisA stabbing pain under the heel on the first steps out of bed, easing as you walk and coming back after sitting, and it began after adding a third game a week. Hundreds of short hard steps and stops on a firm court, with the tissue under the arch loaded faster than it can adapt.
Lawn Bowls
Delivery Knee PainPatellofemoral PainAn ache around the kneecap of the front leg that builds across a long roll-up and is worst standing up out of the crouch and on stairs that evening. The delivery is a deep, weighted single-leg lunge held still while the arm swings, repeated a hundred times an afternoon on the same leg.
Delivery Low Back PainLumbar Flexion OverloadLow back stiffness that builds through an afternoon on the rink and is worst straightening up between deliveries and getting out of a chair later. Repeated loaded bending to near the ground with a weight in one hand, on a back that is upright and still for the rest of the day.
Bowling Arm ShoulderRotator Cuff TendinopathyAn ache at the top and outside of the bowling shoulder that arrives in the later ends and is sore reaching behind to a seatbelt afterward. A weighted pendulum swing repeated all afternoon is a high cumulative load on a cuff that has no off-season strength work behind it.
Thumb Base Pain Holding The BowlFirst Carpometacarpal Joint OsteoarthritisA deep ache at the base of the thumb where it meets the wrist, sore gripping the bowl and worse the next morning opening a jar or turning a tap. The joint at the base of the thumb carries the pinch and grip load of a heavy bowl, and it is a very common site of wear in this age group.
Bowling Hand Wrist PainDe Quervain TenosynovitisPain on the thumb side of the wrist delivering with the thumb spread around the bowl, catching when you turn a key or lift a kettle. The tendons running to the thumb share a tight sheath at the wrist, and repeated thumb-out gripping with the wrist cocked irritates them there.
Step and Crouch Hip PainGluteal Tendinopathy and Hip Flexor StrainA deep ache in the front of the groin or on the point of the hip after an afternoon of deliveries, sore lying on that side at night. The stepped delivery is repeated deep hip flexion on one leg with the pelvis held level by the other side, which loads both the flexors and the gluteal tendons.
Watching The Jack Neck PainCervical Extension and Rotation StrainA stiff, aching neck by the end of a game from looking down the rink and following the bowl, with tightness up into the back of the head. The neck is held in slight extension and rotation for long stretches with very little movement in between, which loads the small joints at the back.
Standing Heel PainPlantar FasciitisA sharp pain under the heel on the first steps in the morning and again after sitting through tea, and it started after a run of long games on the green. Hours of standing and walking on flat shoes loads the tissue under the arch, and it is a load tolerance problem rather than something that has torn.
Softball & Baseball
Thrower's ShoulderLabral and Rotator Cuff InjuryA deep pain in the back of the shoulder at the top of the throwing motion, with loss of distance before loss of accuracy, and a dead-arm feeling on the second day of a tournament. Overhead throwing takes the shoulder to the extremes of rotation at very high speed, and the rim of the socket and the cuff take that repeatedly.
Thrower's ElbowMedial Elbow OverloadPain on the inside of the throwing elbow at ball release, worse on long throws from the outfield and on a breaking pitch, sometimes with tingling into the little finger. The inside of the elbow takes enormous tension as the arm accelerates, and it is where a growing volume of throwing shows up first.
Windmill Pitcher's ShoulderBiceps and Anterior Shoulder PainPain in the front of the shoulder and down into the biceps in a softball windmill delivery, worst at the bottom of the circle at release and after a long outing. The underhand circle loads the front of the shoulder and the biceps at high speed with the arm long, which is a different demand from overhand throwing.
Catcher's KneePatellofemoral PainA deep ache around and behind the kneecaps after a full game squatting behind the plate, worst standing up out of the crouch and on stairs that night. Hours of deep knee flexion under body weight puts high sustained compression through the kneecap joint with almost no rest phase.
Sliding and Base Ankle SprainLateral Ligament SprainThe ankle rolled or jammed sliding into a base or rounding one at speed, and weeks later it still feels wary turning hard on that side. Fixed base, moving body, and after the ligament has healed the reflex control around it still needs rebuilding.
Jammed Glove Hand FingerVolar Plate and Finger Joint InjuryA finger that was jammed catching a hard throw or taking one off the bat, still swollen and unable to fully straighten weeks later. The plate on the palm side of the joint and the capsule around it were injured, and the stiffness that follows responds to treatment long after the event.
Batting Side and Back PainOblique Strain and Lumbar Rotation StrainA grab low in the side of the trunk on a hard swing, painful to cough and to reach overhead afterward, or a one-sided low back ache after a batting cage day. Batting is maximal trunk rotation from a braced pelvis, and the obliques and lumbar joints take that at full speed.
Batter's Bottom Hand Wrist PainTFCC and Ulnar-Sided Wrist InjuryPain on the little-finger side of the bottom hand from checked swings and jammed contact, catching when you turn the palm up or open a door. The cartilage complex on that side of the wrist absorbs the twist and the shock of the handle, and it is easily dismissed as a bruise for months.
Lacrosse
Lacrosse Shooting ShoulderRotator Cuff TendinopathyAn ache in the top and back of the shooting shoulder that builds across a week of heavy shooting practice, with the first few shots the next time out feeling weaker rather than sore. Overhand shooting is repeated fast rotation with the cuff decelerating a weighted crosse at the end of every shot.
Cradling Wrist PainWrist Extensor and Capsular StrainA nagging ache across the back of the wrist from constant cradling, worse on the top hand and sore gripping anything the next day. Cradling is continuous small-range wrist rotation under the weight of the stick and ball, sustained for the whole time you are on the field.
Slash Check Hand InjuryExtensor Tendon and Hand InjuryThe back of the hand or a finger took a hard stick check, and now one finger will not fully straighten at the tip or the knuckle even though the bruise has gone. The tendons that straighten the fingers run just under the skin on the back of the hand, and a direct blow can injure one without any obvious wound.
Dodging Knee InjuryAnterior Cruciate Ligament TearThe knee gave way on a hard dodge or a plant-and-cut with nobody touching you, it swelled within the hour, and now it feels unreliable changing direction. A planted foot with the body rotating over a knee that is falling inward is the mechanism, and it happens without contact far more often than people expect.
Cutting Ankle SprainLateral Ligament SprainThe ankle rolled cutting on turf or landing awkwardly in a crowd, and months on it still feels unsure on hard changes of direction. The ligament heals quickly, and the position sense and the speed of the muscles that protect it are what get left behind.
Face-Off Hip PainHip Impingement and Labral PainA deep pinch in the front of the groin in the face-off crouch and driving off it, and a dull ache sitting afterward. A low, wide, rotated position held and then exploded out of, repeatedly, in a joint with its own bony limits.
Shooting Low Back PainLumbar Extension-Rotation StrainA one-sided low back ache after a shooting-heavy practice, worst on the hardest overhand shots and on arching back the next morning. Shooting is high-speed rotation with extension, and the lumbar spine supplies whatever the hips and thoracic spine do not.
Dodging Groin StrainAdductor StrainA pull high in the inner thigh on a sharp change of direction or a long stride out of a dodge, then sore to bring the legs together. The adductor is loaded while lengthening as the leg reaches wide and brakes the body, which is where it tears.
Handball
Jump Shot ShoulderRotator Cuff and Posterior Shoulder PainA deep ache in the back of the throwing shoulder at the cocked position of a jump shot, with the ball leaving the hand slower by the end of a tournament day. Repeated maximal rotation at high speed with the cuff braking the arm, in a sport that throws harder and more often than most.
Jump Shot Landing KneeAnterior Cruciate Ligament TearThe knee gave way landing from a jump shot or planting to beat a defender, it swelled within the hour, and it now feels unreliable cutting off that leg. A single-leg landing with the knee falling inward and the body still rotating is a well-known mechanism in this sport, and most of these happen without contact.
Blocking Finger InjuryFinger Sprain and Volar Plate InjuryA finger jammed backward blocking a shot or catching a hard pass, still thick and unable to fully straighten weeks later. The joint was forced past its range and the plate and capsule on the palm side were injured, and the stiffness that follows is treatable well after the event.
Six Meter Line Ankle SprainLateral Ligament SprainThe ankle rolled landing in the crowded area at the six meter line, often on another player's foot, and now it feels loose on fast lateral steps. Landing from a jump into contact with the foot already turned, and the reflex control protecting the ligament needs training back deliberately.
Throwing and Diving Low BackLumbar Extension-Rotation StrainA one-sided low back ache after a match, worst on the hardest shots and on arching back the next morning, and it lifts with a week of light training. Throwing is repeated extension with rotation at speed, and dives and contact add load the back had no chance to brace for.
Goalkeeper Groin StrainAdductor StrainA pull high in the inner thigh throwing a leg out wide for a low save, then sore to squeeze the legs together and to get out of a car. Saves ask the adductors to lengthen and brake at speed from a standing start, which is exactly how they tear.
Throwing ElbowMedial Elbow OverloadPain on the inside of the throwing elbow at release, worse on the harder shots and after a weekend of back-to-back matches. The inside of the elbow takes very high tension as the arm accelerates the ball, and rising throwing volume is what brings it on.
Wrist Snap and Resin Grip PainWrist Flexor and Extensor StrainAn ache across the wrist of the throwing hand from the final snap of every shot and from gripping a resined ball, sore the next day turning a doorknob. The wrist generates the last part of the shot and the sticky ball increases how hard it has to hold on, so both sides of the forearm are loaded.
Sailing
Hiking Out Lower Back PainLumbar Extensor OverloadA deep burn across the low back halfway through a long windward beat, hiked out over the side deck, that eases the moment you come inboard. A sustained isometric hold rather than a single injuring movement, so it usually reads as an endurance gap in the trunk and hip flexors.
Sailor's KneePatellofemoral PainPain under the kneecap from holding a bent-knee hiking position against the toestraps, worst the day after a windy race and going down stairs. The quadriceps works at a long length for hours with no chance to unload, and the kneecap sits under constant compression while it does.
Winch-Grinding ShoulderRotator Cuff TendinopathyShoulder pain that arrives on the second or third grind of a beat, with a heavy dead arm afterward, almost always the same side at the pedestal. Repeated high-force pushing in front of the body without the cuff and scapular endurance to match it.
Sheet-Handling Trigger FingerStenosing TenosynovitisA finger that clicks, catches or locks bent in the morning after a weekend of rope work, and has to be straightened with the other hand. Repeated hard gripping on sheets thickens the tendon sheath where it passes the base of the finger.
Tiller Wrist PainTFCC IrritationPain on the little-finger side of the wrist steering with an extended tiller, worse pushing down through the heel of the hand while hiked out. The ulnar side of the wrist is taking a compressed, twisting load in a position it holds for the whole leg.
Sail-Watching Neck PainCervical Extension StrainA stiff, aching neck after hours looking up at the telltales and the head of the main, and a dull headache at the base of the skull by the drive home. Sustained neck extension with rotation, held rather than repeated, which is why it builds late in the day.
Deck-Movement Ankle SprainLateral Ligament SprainA rolled ankle crossing a pitching deck, or a foot caught under a toestrap through a tack, swollen over the outside bone within the hour. The ligaments on the outside of the ankle are loaded fast while the foot is already committed, which is also why the balance side of it needs retraining.
Gybe ShoulderGlenohumeral SubluxationA shoulder that felt like it slipped out and went back when a loaded sheet or the boom pulled the arm away from the body during a gybe, and has felt loose reaching overhead since. The joint has been taken past its available range under load, and the apprehension that follows is a control problem more than a strength one.
Kayaking & Canoeing
Paddler's WristWrist Extensor TenosynovitisA hot, swollen ache across the back of the wrist on the control hand, sore to cock the wrist back, and worse after a long paddle with a feathered blade. Every stroke asks that wrist to rotate and extend under load, so the tendon sheaths are irritated by volume rather than by one bad stroke.
Control-Hand Thumb PainDe Quervain TenosynovitisPain on the thumb side of the wrist gripping the shaft and feathering the blade, with a catch turning a key afterward. Repeated thumb-out gripping and wrist deviation on the hand that does the rotating.
Paddling ShoulderSubacromial Pain SyndromeA pinch at the front and top of the shoulder at the catch phase of a high-angle stroke, and an ache lying on that side at night. Thousands of repetitions above shoulder height with a seated trunk, on a cuff that is fatiguing before the arms do.
Seated Rotation Back PainLumbar Discogenic PainA low back that tightens progressively over a long paddle and is at its worst getting out of the boat and standing up straight. Rotation under load from a seated position, with the pelvis held still, loads the lumbar discs in a way standing rotation does not.
High Brace ShoulderAnterior Shoulder InstabilityThe shoulder that went somewhere it should not have during a high brace or a failed roll, and now feels unsafe with the arm out and turned back. The arm was overhead and externally rotated at the moment force arrived, which is the position that loads the front of the joint.
Kneeling Canoe KneePatellofemoral PainPain at the front of the knee from long stretches kneeling in a C-boat, and a stiff, sore knee for the first few minutes after standing up. Deep knee flexion under body weight compresses the kneecap against the thigh bone for as long as you stay down there.
Cockpit Buttock and Leg PainDeep Gluteal Nerve IrritationA deep ache in one buttock that spreads down the back of the thigh after an hour in a tight cockpit, and eases within minutes of walking. Prolonged sitting with the hips flexed and compressed irritates the nerve where it runs under the gluteal muscles.
Paddle-Grip ElbowMedial EpicondylitisPain on the inside of the elbow that builds across a day on the water and is sore gripping a bag afterward. Sustained hard grip plus forearm rotation loads the flexor-pronator tendons where they attach at the elbow.
Stand-Up Paddleboarding
SUP Lower Back PainLumbar Postural FatigueA band of low back ache that builds after the first twenty minutes standing and paddling, worst into a headwind when you are leaning into every stroke. Standing rotation with a braced trunk for a long time, on a back that has not built endurance in that position.
Single-Side Paddling ShoulderRotator Cuff TendinopathyAn ache at the top of the shoulder on the side you favor, showing up on the reach forward rather than the pull, and sore to lift a bag afterward. Uneven stroke counts between sides, so one cuff gets the volume and the other does not.
Board-Gripping Arch PainPlantar FasciitisPain under the heel and along the arch, sharpest on the first steps off the board and the first steps out of bed the next day. Barefoot toe-gripping on a moving deck keeps the plantar tissue under tension the whole time you are standing.
Paddle-Shaft Wrist PainWrist Extensor StrainA sore, weak wrist on the top hand that nags when you pour a kettle the next morning. The top hand drives the shaft forward while the wrist is cocked back, and that combination is what the tendons object to.
Fall-Onto-Board ShoulderAC Joint SprainA tender lump on the top of the shoulder after landing on the rail or on hard water, painful to reach across the body and to lie on. Direct force down onto the point of the shoulder sprains the small joint between collarbone and shoulder blade.
Downward-Gaze Neck PainCervical Flexion StrainA tight, burning neck and upper shoulders from watching your feet and the nose of the board instead of the horizon. Held neck flexion with the arms working in front of you, which loads the muscles between the shoulder blades at the same time.
Soft-Knee Stance Knee PainPatellofemoral PainA dull ache at the front of both knees from standing in a slight crouch on chop for an hour, and stiffness getting off the board. A small angle of knee bend held continuously is more demanding on the kneecap than a big one held briefly.
Launch and Landing Ankle SprainLateral Ligament SprainA rolled ankle stepping off the board onto uneven seabed, rock or a slippery ramp, with swelling over the outside of the ankle. The foot lands committed on an unknown surface, and the outside ligaments take the whole correction.
Wakeboarding & Water Skiing
Edge-Catch KneeACL InjuryA knee that gave way with a pop when the heel edge caught and the board kept going, followed by swelling that filled the joint within a couple of hours. Both feet are strapped to one board, so a rotational force at the hip has nowhere to go except through the knee.
Ski Split KneeMedial Collateral Ligament SprainPain on the inside of the knee after the skis separated in a fall and one leg went out sideways, sore to stand with the knee slightly bent. The inside ligament resists the leg being forced away from the midline, which is exactly what a split does to it.
Deep-Water Start ShoulderGlenohumeral SubluxationThe shoulder that was wrenched when the boat took up and you held the handle a fraction too long, and has felt unreliable overhead since. The arm is loaded in front of the body at speed while the trunk is still in the water, which is a poor position to absorb a sudden pull.
Landing Compression Back PainLumbar Axial LoadingLow back pain that appears the evening after a day of wake jumps and is worst bending forward to pick something up. Repeated hard landings compress the spine through a flexed trunk, and the back extensors fatigue before the set does.
Handle-Catch WristTFCC TearPain on the little-finger side of the wrist since a fall where the handle twisted the hand as it was ripped away, with a click turning a doorknob. A forced rotation of a loaded wrist injures the cartilage and ligament pad that sits between the ulna and the small wrist bones.
Start-Position Hamstring StrainProximal Hamstring StrainA sharp grab high at the back of the thigh near the sit bone during a deep-water start, sore to sit on a hard seat afterward. The hamstring is asked to work at close to its longest length against the pull of the boat, which is where strains happen.
Face-First Crash NeckCervical Acceleration StrainA neck that stiffened up the day after a hard face-first crash at speed, with a headache and pain turning to reverse the car. The head is thrown through a fast range while the trunk decelerates on the water, and the deep neck muscles are what protests afterward.
Handle-Grip ElbowMedial EpicondylitisPain on the inside of the elbow after a long set behind the boat, sore to grip and to turn a key. Holding on against a constant pull loads the flexor tendons at the elbow for the whole time you are up.
Water Polo
Water Polo Shooting ShoulderRotator Cuff TendinopathyShoulder pain in the cocked position of a shot, with distance dropping off before accuracy does, and an ache at night on that side. Throwing from an unstable base with no ground contact means the cuff and shoulder blade do the work legs and trunk would normally share.
Eggbeater KneeMedial Knee OverloadPain on the inside of the knee that builds through a training block of eggbeater and is worst rising vertically to shoot or block. Repeated alternating rotation with the knee bent and loaded from the inside, which is not a pattern the knee meets anywhere on land.
Eggbeater Groin StrainAdductor StrainA pulling pain in the groin that came on during a long treading drill and now bites on the first hard sprint of a set. The adductors work continuously at the end of their range in eggbeater, and they strain when that range is reached at speed.
Blocking FingerFinger Sprain or Volar Plate InjuryA finger jammed backward blocking a shot, still swollen and thick weeks later, and reluctant to straighten fully. The ligament plate at the front of the middle joint is injured when the finger is forced back, and it is often waved off as a knock.
Vertical Wrestling Back PainLumbar Facet IrritationLow back pain in a center forward who spends the game being leaned on, worse arching back and after a heavy set of defensive work. Sustained extension and rotation against an opponent, held rather than moved through.
Overhead Load ShoulderLabral or SLAP InjuryA deep click or catch in the shoulder at the top of the wind-up, with a sense that something is moving inside the joint rather than around it. Repeated high-speed overhead loading can irritate the cartilage rim at the edge of the socket where the biceps tendon anchors.
Treading Hip PainHip Labral IrritationA pinch deep in the front of the groin at the top of each eggbeater cycle, sometimes with a click, and stiffness getting out of the pool. Repeated rotation with the hip flexed loads the rim of cartilage at the front of the socket.
Grappling Neck PainCervical StrainA stiff, sore neck through a tournament weekend, worse on one side, from being held, pulled and pushed under the water. Repeated forced side bending and rotation of a neck that is already working to keep the head up.
Scuba Diving
Tank-Lifting Back PainLumbar StrainLow back pain that started hoisting a full cylinder off the bench and onto your back on a rolling deck, and is worst bending forward the next day. A heavy load lifted at arm's length with a twist, on an unstable surface, which is the least forgiving combination there is.
Kitting-Up ShoulderRotator Cuff TendinopathyShoulder pain swinging a rig on and off, and reaching behind to the valve or the dump, sore at night after a diving weekend. Loaded reaching behind the body is the hardest position for the cuff, and a full rig repeats it several times a day.
Finning Neck PainCervical Extension StrainAn aching neck and base of the skull after a long drift dive spent trimmed flat and looking forward and up. The head is held in extension against the weight of a hood and regulator for the whole dive, which is a duration problem, not a movement one.
Finning Calf and Achilles PainAchilles TendinopathyA tight, sore Achilles and calf for two or three days after a hard current dive, stiffest on the first steps in the morning. Stiff fins load the calf through a long lever with the ankle pointed, repeatedly, with no unloading phase.
Boat-Ladder KneePatellofemoral OverloadKnee pain climbing a swaying ladder fully kitted, one leg at a time, worse on the lead leg and on stairs that evening. Single-leg step-ups carrying twenty-plus kilograms of gear, on a moving ladder, with the knee bent and loaded.
Gear-Handling Wrist PainWrist Extensor StrainA sore wrist from carrying tanks by the valve, tightening straps and holding a camera rig out in front of you all dive. Repeated hard grip with the wrist cocked back, under load, across a full diving day.
Twinset Mid-Back PainThoracic Postural StrainA deep ache between the shoulder blades from walking any distance in twins or a sidemount rig, easing as soon as the kit comes off. The thoracic spine and its muscles hold a weight behind the body, so the load is constant and the position does not vary.
Current-Finning Groin StrainAdductor StrainA pulling ache in the groin after finning hard against current, sore to bring the legs together and to get out of a car. Wide, forceful flutter kicking loads the adductors at length for long stretches.
Freediving
Duck-Dive ShoulderSubacromial Pain SyndromeA pinch at the front of the shoulder on the arm pull of a duck dive and on the first strokes of the descent, sore lying on that side. Forceful overhead pulling with the arms fully extended, repeated across a training day on a fatiguing cuff.
Monofin Lower Back PainLumbar Extension OverloadLow back pain that builds through monofin work and is worst arching back afterward, usually more on one side. The undulation is driven from the lumbar spine when the hips and thoracic spine are not contributing their share.
Ascent Neck PainCervical Extension StrainA stiff neck and a nagging ache at the base of the skull after a day of deep dives spent looking up the line on the way back. Held extension of the neck under drag, repeated dive after dive.
Bifin Ankle and Midfoot PainMidfoot and Ankle OverloadSoreness across the top of the foot and front of the ankle after long bifin sets, and a tender spot where the footpocket ends. Stiff blades transmit force through the midfoot while the ankle is held pointed, so the load concentrates at one line across the foot.
Footpocket Arch PainPlantar FasciitisCramping and then persistent arch pain during kicking, and a sharp heel on the first steps out of the water. The foot grips inside the pocket to keep the fin on, which keeps the plantar tissue and the small foot muscles under continuous tension.
Rib and Side Pain from Stretching WorkIntercostal StrainA sharp catch at the side of the ribcage that came on during flexibility work at low lung volume, painful to cough, sneeze or take a full breath. The muscles between the ribs have been loaded at the end of their range, and they behave like any other strained muscle.
Undulation Groin PainAdductor and Hip Flexor StrainA deep pull at the front of the groin during monofin undulation, worse on the upbeat of the kick. The hip flexors and adductors drive the cycle and they strain when the hip is repeatedly taken to end range under load.
Line-Hauling ElbowMedial EpicondylitisPain on the inside of the elbow from pulling on the line and hauling buoys and gear in and out of the boat, sore to grip afterward. Repeated hard gripping with the palm turned down loads the flexor tendons where they attach at the elbow.
Surfing
Paddler's ShoulderRotator Cuff TendinopathyShoulder pain on the reach and catch of a paddle stroke, showing up on the paddle out rather than on the wave, and an ache at night on that side. Hundreds of overhead pulls from a prone position with the shoulder blade pinned against the board.
Prone Paddling Back PainLumbar Extension OverloadA tight, aching low back after a long paddle out, worst standing up straight on the beach afterward. Lying arched on the board with the chest up is sustained lumbar extension, and the muscles holding it fatigue before you get to the lineup.
Lineup Neck PainCervical Extension StrainA stiff, burning neck after a long surf spent lying on the board with the head craned up watching the set. Held neck extension against gravity for the whole time you are prone, which is most of a surf.
Pop-Up KneePatellofemoral PainPain at the front of the knee on the back leg, sore after a long surf and on stairs the next day. The pop-up and the crouch that follows load the kneecap in deep flexion and rotation, wave after wave.
Bottom Turn Ankle SprainLateral Ligament SprainA rolled ankle on the front foot during a hard bottom turn or a bad landing off a small air, swollen over the outside bone. The foot is planted and rotating under a fast weight shift, and the outside ligaments take the correction.
Push-Up Wrist PainDorsal Wrist ImpingementPain at the back of the wrist pushing up off the board during the pop-up, and a pinch loading the hand flat. The wrist is driven into full extension with body weight through it, repeatedly, on a moving surface.
Wipeout ShoulderAnterior Shoulder InstabilityA shoulder that came out or nearly came out when a wave caught the arm overhead and turned it back, and now feels unsafe in that position. Water force on an abducted, externally rotated arm loads the front of the joint, and the guarding that follows is a control problem.
Surfer's HipHip Labral IrritationA deep pinch in the front of the hip on the back leg through turns, sometimes with a click, and stiffness sitting in the car after a surf. Repeated rotation on a flexed, loaded hip irritates the cartilage rim at the front of the socket.
Skydiving
Canopy-Gathering Finger InjuryFinger Fracture or Joint InjuryA finger that caught in a line while you were gathering the canopy on the landing field, now swollen, bruised and unwilling to bend or straighten fully. A line loading a finger sideways can break bone or tear the joint structures, so it is worth a doctor arranging imaging before it is treated as a simple sprain.
Skydiving Landing Ankle SprainLateral Ligament SprainA rolled ankle on a downwind or off-heading landing, swollen over the outside bone, and still not trusting uneven ground weeks later. The foot contacts with forward speed and the ankle rolls before the leg can correct, which leaves both ligament and balance work to do.
Hard Landing Back PainLumbar Compression StrainLow back pain from the evening of a landing you took standing up instead of rolling, worst bending forward and getting out of a chair. The spine absorbs a vertical impact through a flexed trunk, and the extensor muscles and joints take the load together.
Opening Shock ShoulderGlenohumeral SubluxationA shoulder wrenched at line stretch, often on a hard opening or a line twist fight, and unreliable reaching up since. The risers load an arm that is already up and turned out, which is the position the front of the joint is least able to hold.
Opening Neck StrainCervical Acceleration StrainA stiff neck and headache the day after a hard opening, worse turning to look over your shoulder. The head is thrown forward as the harness decelerates the body, and the deep neck muscles are what has to work afterward.
Landing Twist KneeMeniscal InjuryA knee that twisted on a sliding landing and now catches, clicks or will not fully straighten, with swelling that came on over a day rather than instantly. Rotation on a loaded, bent knee is the mechanism that pinches the meniscus between the joint surfaces.
Harness Groin PainAdductor StrainGroin soreness after a long day of jumps, aggravated by the leg straps under canopy and by getting out of the car. The legs work against the harness to hold body position, and the adductors are loaded at length while they do it.
Braced Landing WristWrist SprainA wrist that took body weight on a hand during a poorly executed roll, sore to push up from a chair and to bear weight flat. A fall onto an outstretched hand loads the wrist in full extension, and pain that persists past a few weeks needs assessment rather than waiting.
Indoor Skydiving
Tunnel Flying ShoulderRotator Cuff TendinopathyShoulder pain at the front and top after flying at Sentosa, sore to lift the arm out to the side the next day. The arms are held out and turned back against a high-speed airflow, which is a sustained load on the cuff in the position it likes least.
Airflow Wrist PainWrist Extensor OverloadSore, tired wrists after a block of tunnel time, worse cocking the wrist back and gripping. The hands are used as control surfaces, so the wrist is held extended against constant pressure for the whole flight.
Head-Up Neck StrainCervical Extension StrainA stiff, aching neck the evening after tunnel flying, worse looking up and turning. Holding the head up and back against the airflow is a sustained isometric load on the neck extensors, and it is what most first-timers feel the next day.
Arch Position Back PainLumbar Extension OverloadLow back soreness after learning the arch, worst standing up straight and easing when you sit. Held lumbar extension against pressure, repeated in short bursts, on a back that has not trained that position.
Extended Arm Elbow PainElbow Hyperextension StrainAn ache at the back or inside of the elbow after flying with the arms pushed out straight against the flow. The airflow holds the elbow at or slightly past full extension, and the structures at the joint line are loaded there for minutes at a time.
Wall Contact Finger InjuryFinger SprainA finger jammed or bent back against the tunnel wall or the net, swollen at the middle joint and stiff to bend. A sideways or backward force on an extended finger sprains the joint ligaments, and swelling that stays past two weeks is worth assessing.
Net Landing KneeKnee Contusion and Patellofemoral PainKnee pain from dropping onto the net or the wall edge at the end of a flight, sore to kneel and to bend under load. Direct impact on the front of the knee plus a kneeling landing, which irritates both the soft tissue over the kneecap and the joint behind it.
Paragliding
Launch Run Ankle SprainLateral Ligament SprainA rolled ankle during the launch run on a rough, sloping take-off, swollen over the outside bone by the time you land. Running downhill on uneven ground while looking up at the wing, which removes the visual cues the ankle normally uses.
Landing KneeKnee Ligament SprainKnee pain since a fast, flared-late landing where the leg took the impact slightly turned, and it now feels unsteady on uneven ground. Impact plus rotation through a bent knee loads the ligaments and the joint together, and the instability that lingers is often a control issue.
Brake-Toggle ShoulderRotator Cuff TendinopathyAn ache at the top of the shoulders on a long flight spent with the arms up on the toggles, sore reaching overhead afterward. The arms are held up and slightly forward for hours, which is a low-load, long-duration demand the cuff has to be conditioned for.
Harness Lower Back PainLumbar Postural StrainLow back ache that sets in around the second hour in a reclined pod harness and is worst standing up after landing. An unchanging, semi-reclined seated position with no chance to move loads the same lumbar structures continuously.
Wing-Watching Neck PainCervical Extension and Rotation StrainA sore, stiff neck after a long thermalling flight spent looking up at the wing and around for traffic. Repeated and sustained neck extension with rotation, against the weight of a helmet.
Toggle-Grip ElbowLateral EpicondylitisPain on the outside of the elbow after flying in active air, sore lifting a mug and gripping the next day. Sustained gripping with the wrist held steady loads the extensor tendons where they attach at the outside of the elbow.
Landing Fall WristWrist SprainA wrist that took the weight when a landing turned into a fall, still sore to push up from a chair and to bear weight flat. A fall onto an outstretched hand loads the wrist at full extension, and persistent pain there deserves assessment rather than time.
Seated Landing Tailbone and Pelvis PainCoccygeal and SI Joint PainPain low in the pelvis or at the tailbone since a hard seated landing straight onto the harness, worst sitting on a firm chair and rising from it. A vertical impact through the pelvis irritates the sacroiliac joints and the coccyx and the soft tissue attaching to them.
Obstacle Course Racing
Grip Failure ElbowMedial EpicondylitisPain on the inside of the elbow that arrived after a block of rig and monkey bar work, and now bites on the first hang of a training day. Repeated maximal gripping while hanging loads the flexor tendons at the elbow through their full range under body weight.
Rope Climb ShoulderRotator Cuff TendinopathyShoulder pain pulling overhead on a rope or a rig, sore lying on that side at night, and weaker on the second lap than the first. Repeated loaded overhead pulling with the shoulder blade poorly controlled at the top of the reach.
Monkey Bar FingerFinger Sprain or Flexor Pulley StrainA finger that has been sore and slightly swollen at the middle joint since a slip on a rig, worse gripping small holds and better on a fat bar. Body weight caught suddenly on one or two fingers loads the joint and the structures holding the flexor tendon to the bone.
Wall Climb KneePatellofemoral Pain and ContusionPain at the front of the knee after a race full of walls, part bruise from the wood and part deep ache under the kneecap on stairs. Repeated high step-ups and drops load the kneecap heavily, and the direct contact adds an irritated fat pad and skin on top of it.
Trail and Drop-Landing Ankle SprainLateral Ligament SprainA rolled ankle on rutted trail or landing off a wall onto soft ground, and an ankle that has never felt the same since the first one. Fatigued, wet running on uneven terrain, and each sprain leaves the balance system slower to protect the joint than the ligament is to heal.
Bucket Carry Back PainLumbar StrainLow back pain that started during a loaded carry uphill and is worst bending forward the next morning. A heavy load held in front of the body while running fatigues the back extensors, and the trunk then flexes under load whether you intend it or not.
Mixed Terrain Shin PainMedial Tibial Stress SyndromeA line of soreness along the inside edge of the shin that warms up during a run and hurts again afterward, worse on road and hard trail. A rapid rise in running volume on varied surfaces, loading the tibia and the muscles attaching to it faster than they adapt.
Ring and Rig Elbow StrainDistal Biceps StrainPain in the front of the elbow after hard pulling on rings, a rope or a sandbag, sore to bend the elbow against resistance and to turn a doorknob. The biceps tendon at the elbow is loaded hardest when the arm straightens under a grip you will not let go of.
Calisthenics
False Grip ElbowMedial EpicondylitisPain on the inside of the elbow that came in with front lever and false grip work, sore on the first pull of a set and easing as you warm up. Straight-arm loading with the wrist flexed puts the flexor tendons at the elbow under high tension for the whole hold.
Handstand Wrist PainDorsal Wrist ImpingementA pinch at the back of the wrist at the top of a handstand and in a planche lean, fine on parallettes and sore on the floor. Full wrist extension under body weight compresses the back of the joint, which is why raising the heel of the hand often changes it immediately.
Ulnar Wrist Pain in Weight BearingTFCC IrritationPain on the little-finger side of the wrist in handstands and press work, with a click turning the palm up under load. Weight bearing with the forearm rotated compresses the cartilage pad between the ulna and the small wrist bones.
Muscle-Up Transition ShoulderRotator Cuff TendinopathyA catch and then an ache at the front of the shoulder through the transition, with the second rep worse than the first. The shoulder moves fast from a loaded overhead position into internal rotation, and the cuff has to control it every time.
Planche and Straight-Arm Shoulder PainLabral or Biceps Anchor IrritationA deep front-of-shoulder pain in planche leans and straight-arm ring work, poorly localized and worse the longer the hold. Sustained straight-arm loading pulls hard at the biceps anchor on the rim of the socket.
Bar Hang Finger and Palm PainFlexor Tendon and Pulley OverloadSore, thick-feeling fingers and a tender palm after a high-volume week of hangs and pull work, stiff to make a fist in the morning. Body weight through a closed grip loads the flexor tendons and their pulleys, and volume rises faster than those tissues adapt.
Front Lever Lower Back PainLumbar Extension OverloadLow back pain in front lever and hollow-body work, and a back that aches standing up after a long floor block. The pelvis tips and the lumbar spine extends when the trunk cannot hold position, so the joints take what the muscles are not.
Handstand Neck and Upper Trap PainCervical Extension StrainA stiff neck and tight upper shoulders after handstand and headstand practice, worse looking up. The neck is held in extension to keep the floor in view while the shoulders push, and it fatigues before the arms do.
Cheerleading
Base Wrist PainDorsal Wrist ImpingementPain at the back of the wrist holding a flyer's foot overhead, worst at the top of an extension and when pushing up from the floor. The wrist is loaded at full extension with another person's weight through it, hit after hit.
Base Shoulder PainRotator Cuff TendinopathyShoulder pain in the lockout of an extension and in the dip that starts it, with the arm heavy by the end of practice. Repeated overhead pressing of a live, moving load, where the cuff has to hold position while the weight shifts.
Stunt-Lifting Back PainLumbar StrainLow back pain in a base or back spot that builds across a practice of full-outs and is worst bending forward afterward. Repeated lifting and catching in front of the body, with the trunk taking the load whenever the legs run out of range.
Flyer's Extension Back PainLumbar Facet IrritationLow back pain in a flyer holding a scorpion, needle or bow and arrow, one-sided and worse arching back. Repeated end-range extension and rotation while balancing on one leg concentrates load on the small joints at the back of the spine.
Cradle-Landing Ankle SprainLateral Ligament SprainA rolled ankle landing out of a cradle or a basket toss, swollen over the outside bone, and an ankle that keeps going over after the first time. The foot lands fast and often off balance, and repeated sprains leave the ankle slower to react than it is weak.
Tumbling Wrist PainTFCC IrritationPain on the little-finger side of the wrist in round-offs and back handsprings, with a click and a weak feeling pushing off the floor. The hand lands turned out and weight bearing at speed, compressing the cartilage pad on the ulnar side of the wrist.
Tumbling and Toss Landing KneeACL InjuryA knee that gave way with a pop on a landing off a toss or a tumbling pass, swelling up inside the joint within a couple of hours. A landing that is slightly rotated with the knee close to straight loads the cruciate ligament in the position it tolerates least.
Catching FingerFinger Sprain or Volar Plate InjuryA finger bent backward catching a flyer, still swollen and thick a month later and unwilling to straighten fully. The ligament plate at the front of the middle joint is injured when the finger is forced back, and it is commonly written off as a jam.
Gymnastics
Gymnast's WristDorsal Wrist ImpingementA pinch at the back of the wrist in handstands, vault blocks and floor tumbling, worse the harder the surface and eased by a wrist wrap. Weight bearing at full wrist extension compresses the back of the joint thousands of times a week.
Tumbling Elbow PainElbow Loading StrainPain in the elbow on back handsprings and vault blocking, sore to straighten fully and to take weight on the arm. Repeated high-speed loading of an almost straight arm compresses and distracts the joint in the same movement, and a young athlete with this pattern needs assessment rather than a wrap.
Gymnast's Lower BackLumbar Bone Stress or Facet IrritationOne-sided low back pain that is worst arching back and on the walkover and dismount, settles with a few days off and returns on the first hard tumbling day. Repeated end-range extension and rotation at speed, often in a growing athlete.
Bars and Rings ShoulderRotator Cuff TendinopathyShoulder pain at the bottom of a swing and in the support position on rings, sore lifting the arm sideways the next day. Loaded overhead and straight-arm positions taken to the end of available range, repeatedly, with the cuff controlling both ends.
Dismount Ankle SprainLateral Ligament SprainA rolled ankle sticking a landing slightly off line off beam or vault, swollen over the outside bone the same day. High-impact landings from height with little room to step out of the fall.
Landing Heel PainHeel Fat Pad and Plantar Fascia OverloadBruised, sharp heel pain on landings and on the first steps in the morning, worse barefoot on the floor. Repeated high-force barefoot landings load the heel pad and the plantar fascia together, and volume is usually the driver.
Leap and Split Hamstring PainProximal Hamstring TendinopathyA deep ache right at the sit bone during split leaps and oversplits, and sore sitting on a hard bench afterward. The hamstring tendon is compressed against the bone at end-range hip flexion, and stretching it further tends to keep it irritated.
Bar Grip Hand and Finger PainFlexor Tendon and Pulley OverloadSore, stiff fingers and a tender palm after a heavy bars week, worse making a fist first thing and better once warm. Grip lock and repeated swinging load the flexor tendons and pulleys, on top of skin that is already taking a beating.
Pole Fitness
Invert and Shoulder Mount PainRotator Cuff TendinopathyShoulder pain pulling into an invert or a shoulder mount, sore at night on that side, and weaker on the second attempt. Loaded overhead pulling with the shoulder blade poorly positioned, repeated across a long class.
Pole Grip Wrist PainWrist Extensor TendinopathyAn aching wrist and forearm after spin work and hand-grip climbs, sore to cock the wrist back and to grip a bottle cap. Holding body weight on a rotating pole means the wrist resists both grip force and twist at the same time.
Cup Grip ElbowMedial EpicondylitisPain on the inside of the elbow that came in with elbow grip and cup grip tricks, and now hurts on the first climb of a class. High grip force with the forearm rotated loads the flexor tendons where they attach at the elbow.
Inversion Neck PainCervical StrainA stiff, sore neck the day after a class full of inverts and drops, worse turning to one side. The neck holds position against body weight while upside down, and often takes contact from the pole as well.
Back-Arch Trick Back PainLumbar Facet IrritationLow back pain in Jade, Ayesha and other deep-arch shapes, one-sided and worse arching back afterward. Repeated end-range extension with rotation loads the small joints at the back of the spine, and it is the hold rather than the entry that does it.
Leg-Hang and Split Groin PainAdductor StrainA pulling pain in the groin in Jade splits and strong leg-hang grips, and soreness bringing the legs together afterward. The adductors are asked to grip hard at the very end of their available range, which is where they tear.
Split Work Sit Bone PainProximal Hamstring TendinopathyA deep, local ache right at the sit bone in splits and high leg extensions, and sore sitting on a hard chair for long. The hamstring tendon is compressed against the bone at end-range hip flexion, and more stretching tends to keep it going.
One-Sided Pelvis PainSacroiliac Joint PainA sharp point of pain just beside the tailbone on one side, worse in single-leg holds and standing on that leg, from always inverting on your strong side. Highly asymmetric loading over months, which the sacroiliac joint tolerates poorly.
Aerial Silks
Climbing ShoulderRotator Cuff TendinopathyShoulder pain on the reach and pull of each climb, sore lying on that side at night, and heavier on the third climb than the first. Repeated loaded overhead pulling with the shoulder blade under-controlled at the top of the reach.
Single-Arm Hang Shoulder PainLabral or Biceps Anchor IrritationA deep, hard-to-point-to pain in the front of the shoulder in single-arm hangs and straight-arm shapes, worse the longer the hold. Full body weight hanging from a straight arm pulls at the biceps anchor on the rim of the socket.
Wrapping ElbowMedial EpicondylitisPain on the inside of the elbow after a class of climbs and wraps, sore gripping and carrying a bag home. Sustained hard grip with the forearm rotated loads the flexor tendons at their attachment, and the silk needs more grip than a bar does.
Fabric Grip Wrist PainWrist Flexor and Extensor OverloadSore, tired wrists after aerial work, aching on both sides of the joint and weak gripping the next morning. The wrist holds body weight in a closed grip while the fabric shifts, so both the flexors and extensors work continuously.
Back Balance and Drop Back PainLumbar Extension OverloadLow back pain in back balances and after drops, worst standing up straight and easing when you sit. End-range extension held against body weight, then loaded suddenly at the end of a drop.
Foot Lock Midfoot PainMidfoot Compression and Ligament StrainA bruised, tender band across the top or arch of the foot after foot-lock work, sore to push off walking the next day. Body weight hangs through a narrow strip of fabric across the midfoot, which compresses the small joints and ligaments there.
Aerial Split Sit Bone PainProximal Hamstring TendinopathyA deep ache at the sit bone in straddles and splits in the air, and sore sitting on a hard chair afterward. The hamstring tendon is compressed against the bone at the end of hip flexion, and the added body weight in the air increases it.
Neck Hang and Inversion Neck PainCervical StrainA stiff, sore neck after inversions and neck-hang shapes, with an ache into the upper shoulders the next day. The neck controls the head against body weight while inverted, and takes fabric pressure at the same time.
Skateboarding
Bail Wrist InjuryWrist Sprain or FractureA wrist that took the whole fall on an outstretched hand, swollen and sore to push up from a chair, and not settling after two or three weeks. A fall onto an extended wrist loads the small wrist bones and ligaments hard, and the ones that keep hurting need a doctor to arrange imaging rather than more time.
Skater's ThumbThumb UCL SprainPain at the base of the thumb on the web side since a slam, weak pinching a key and opening a bottle, with a loose feeling pushing against it. The thumb is forced away from the hand in a fall, which sprains the ligament that gives pinch its stability.
Roll-Away Ankle SprainLateral Ligament SprainA rolled ankle landing with the foot half on the board, swollen over the outside bone, and giving way again months later. The outside ligaments are loaded fast, and each repeat sprain leaves the ankle slower to react rather than simply weaker.
Heel Bruise from Flat LandingsHeel Fat Pad ContusionA deep, bruised heel since a primo or a flat landing off a set, sharp on the first steps and worse in thin-soled shoes. The fat pad that cushions the heel bone is compressed beyond what it can absorb, and thin skate soles offer it nothing.
Slam ShoulderShoulder Dislocation or AC Joint SprainA shoulder that came out, or a tender lump on top of it, after landing directly on the shoulder or on an outstretched arm. Direct impact on the point of the shoulder sprains the collarbone joint, while a fall on a turned-out arm loads the front of the ball joint.
Elbow Point Swelling After a SlamOlecranon BursitisA soft, swollen egg on the point of the elbow a day or two after landing on it, sore to lean on and to bend fully. The small fluid sac over the tip of the elbow is irritated by direct impact, and it fills rather than the joint itself.
Landing Knee PainPatellar TendinopathyPain at the front of the knee just below the kneecap after a day of stairs and drops, worse the day after and on stairs. Repeated hard landings load the patellar tendon at speed, and tendons object to a jump in volume more than to a single bad landing.
Ollie and Landing Back PainLumbar Compression StrainLow back pain that builds through a long street day and is worst bending forward the next morning. Repeated jumping and landing through a flexed trunk compresses the spine, and the back extensors fatigue long before you stop skating.
Inline Skating
Fall Wrist InjuryWrist Sprain or FractureA wrist that caught the fall on an outstretched hand, swollen and sore to bear weight flat, and no better after a few weeks. Falls forward at speed load the wrist at full extension, and persistent pain there needs a doctor to arrange imaging rather than waiting it out.
Rolled Skate Ankle SprainLateral Ligament SprainA rolled ankle when a wheel caught a crack or a kerb and the boot went over with the leg, swollen over the outside bone. The stiff boot transmits the twist rather than absorbing it, so the ligament load arrives fast and high.
Boot-Top Shin PainAnterior Tibial OverloadA sore, tight line down the front of the shin after a long skate, with a tender band right at the top of the cuff. The muscles at the front of the shin work against the boot to control the ankle, and the cuff itself adds a pressure point.
Skating Stance Knee PainPatellofemoral PainA dull ache at the front of the knee after an hour in a low skating crouch, and stiffness for the first few minutes after taking the skates off. A continuously bent, loaded knee keeps the kneecap compressed against the thigh bone the whole way round.
Forward Lean Back PainLumbar Postural StrainLow back ache that builds through a long skate and is worst standing up straight afterward. A flexed, held trunk position with the legs pushing sideways loads the same lumbar structures for the whole skate, without a rest phase.
Push-Off Groin PainAdductor StrainA pulling ache in the groin that builds through a skate and is sore bringing the legs together and getting out of the car. The push is sideways and the adductors work at length to bring the leg back under the body every stride.
Boot Compression Foot NumbnessTarsal Tunnel SyndromeNumbness, burning or pins and needles in the sole and toes that comes on partway through a skate and eases once the boot is off. Pressure on the nerve as it passes the inside of the ankle, from lacing and cuff tension in a stiff boot.
Elbow Swelling After a FallOlecranon BursitisA soft swelling on the point of the elbow a day or two after landing on it, sore to lean on a desk and to bend fully. Direct impact irritates the fluid sac over the tip of the elbow, which then fills, separate from the joint itself.
Trekking & Mountaineering
Trekking Descent Knee PainPatellofemoral PainKnee pain that only shows up going down, on the Kota Kinabalu descent or the long drop back toward Lukla, and is fine on the way up. Downhill walking with a pack asks the quadriceps to control body weight while lengthening, which is where the kneecap load is highest.
Outside Knee Pain on DescentIliotibial Band SyndromeA sharp, focal pain on the outside of the knee that comes on at a predictable point of every descent and stops soon after you do. Repeated bending and straightening under load compresses the tissue on the outside of the knee, so it is a control and volume problem rather than a tight band.
Pack Shoulder and Upper Back PainCervicothoracic and Cuff OverloadBurning across the tops of the shoulders and between the shoulder blades by the afternoon of a long trekking day, easing within minutes of dropping the pack. Straps load the shoulder girdle continuously for eight hours, and the muscles holding the shoulder blades fatigue first.
Pack and Helmet Neck PainCervical Postural StrainA stiff, aching neck with a headache at the base of the skull after days under a pack, worse looking up at the route. The head is held forward of the body to counterbalance the load, and the neck extensors hold that position all day.
Pack-Carrying Lower Back PainLumbar Extensor FatigueLow back ache that arrives in the last two hours of each day on the trail and is worst standing up from a rock. The pack shifts the load behind the spine and the extensors work continuously to hold the trunk upright, with no unloaded phase.
Trekking Ankle SprainLateral Ligament SprainA rolled ankle on loose scree, wet rock or the tall uneven steps on the Kinabalu trail, swollen over the outside bone and still guarded days later. A fatigued, pack-loaded leg on an unpredictable surface, where the correction arrives later than the roll.
Multi-Day Heel and Arch PainPlantar FasciitisSharp heel pain on the first steps out of the tent each morning, easing after a few hundred meters and returning at the end of the day. A sudden jump from Singapore walking volumes to eight hours a day under load, on tissue that adapts slowly.
Forefoot Pain on DescentMetatarsalgiaA burning, bruised feeling under the ball of the foot on long descents, as though there is a pebble under the sock, with tender toes in stiff boots. Body weight plus pack slides forward onto the forefoot on every downhill step, and boot lacing that lets the foot move makes it worse.
Sport guides
What we focus on, sport by sport
The injuries each sport produces, what a physiotherapist or hand therapist works on for them, and the tests that decide when you go back. Tested, not dated.
Tell us the sport and what it stops you doing
What happened, when, and what you cannot do yet. We will tell you which of these it looks like, which therapist treats it most often and which clinic they are at. Every first visit is one 45-minute Assessment & Treatment at $230, nett, no GST.
Typical presentations only, not a diagnosis. Your surgeon's or doctor's advice takes precedence, and anything new, severe or not settling should be reviewed by a doctor. Clinical content on this page was reviewed by Louise Yow, Principal Physiotherapist & Director (physiotherapy), and Nigel Chua (hand therapy), on 6 October 2026.
Gym, cricket, golf and badminton also injure the trunk: a pec strain or torn pec major on the bench, an intercostal muscle strain on the swing, and a side strain on the serve or the delivery.
Kicking and cutting sports also bring groin pain, and swimming and climbing bring teres major strains at the back of the armpit.
More sports, and the injuries they cause
Thirteen more sports: what each one loads, and every injury we see from it, linked to the page that covers it in full.
We also keep a full guide for each of these sports, listing every injury by body part: running, dance, volleyball, yoga, the gym and weightlifting, baseball and softball, Muay Thai and boxing, pickleball, CrossFit, padel, Pilates, spin class, gymnastics and trampoline, martial arts and dragon boat and paddling.
Fencing
Fencing is a lunge sport played on one side. The front leg lands the lunge and the back leg drives it, hundreds of times in a bout, always the same way round, while the weapon hand holds its grip for the whole evening. We see the front knee and the back calf and Achilles most, and we test each leg on its own, because the lunging leg is often the stronger one and the injured one.
| Where | Injury | How fencing usually causes it |
|---|---|---|
| Wrist | Wrist tendon pain (tenosynovitis) | Hours on the grip with the wrist held firm |
| Elbow | Tennis elbow, on the outer elbow | Gripping the weapon for a full bout |
| Shoulder | Rotator cuff tendon pain | Holding the weapon arm out in front, bout after bout |
| Lower back | Low back strain | The en garde stance, held low and turned to one side |
| Hip | Hip impingement or labral tear | The deep hip bend of the front leg at the end of a lunge |
| Groin | Groin strain (adductor strain) | Recovering from a long lunge |
| Thigh | Hamstring strain | The front leg reaching out into a full lunge |
| Knee | Kneecap pain (patellofemoral pain) | Landing the lunge on a bent front knee |
| Knee | Patellar tendon pain (jumper’s knee) | Lunge volume through a competition day |
| Knee | Meniscus tear | Twisting on the front knee as the lunge lands |
| Calf | Achilles rupture | The back foot driving a lunge or a fleche. A pop at the back of the heel needs a doctor the same day |
| Calf | Calf strain | Pushing off the back foot |
| Ankle | Rolled ankle (lateral ankle sprain) | The front foot landing on its edge after a lunge |
| Foot | Bruised heel (fat pad bruise) | The front heel striking the piste on every lunge |
| Foot | Heel pain (plantar fasciitis) | Hours of footwork on the piste |
Field and floor hockey
Hockey is played stooped, with the stick and a hard ball at ankle height. Field hockey on water-based turf and indoor floor hockey in a school hall load the same places: the lower back and hip flexors from the low stance, and the hands, fingers and shins from the ball and the stick. Most of the hockey hands we see come in after a ball struck the fingers on the grip, and we check the hand bones before anything else. Floorball, with its plastic ball and lighter stick, has its own entry below.
| Where | Injury | How hockey usually causes it |
|---|---|---|
| Hand and finger | Broken finger (phalanx fracture) | A ball or stick striking the fingers on the grip |
| Hand | Broken hand bone (metacarpal fracture) | A hit ball driven into the back of the hand |
| Hand | Hook of hamate fracture | The end of the stick jarring into the heel of the hand on a mistimed hit |
| Wrist | Wrist tendon pain (tenosynovitis) | Reverse-stick play and drag flicks, with the wrist turned under |
| Head | Concussion. See a doctor first | A raised ball or a high stick to the head |
| Lower back | Low back strain | Playing bent over for the full match |
| Lower back | Stress fracture of the lower back (spondylolysis) | Bending and twisting in the stance, mostly in teenage players |
| Hip | Hip flexor strain (iliopsoas) | Sprinting out of the stooped stance |
| Groin | Groin strain (adductor strain) | Lunging wide for the ball on the reverse side |
| Thigh | Hamstring strain | Sprinting while bent forward |
| Thigh | Dead leg (thigh bruise) | A hit ball or a stick on the thigh |
| Knee | ACL tear | Cutting or pivoting on turf |
| Knee | Kneecap pain (patellofemoral pain) | Hours in the bent-knee stance |
| Lower leg | Bruised shin bone (periosteal contusion) | The ball or a stick on the shin, or just above the guard |
| Ankle | Rolled ankle (lateral ankle sprain) | Cutting on artificial turf |
Floorball
Floorball is played bent over. The stance stays low for the whole match, so the groin, the hip flexors and the lower back hold a position most adults never hold for an hour, and then sprint out of it. The rest of the list comes from the stick and the ball, in a crowded indoor court.
| Where | Injury | How floorball usually causes it |
|---|---|---|
| Hand and finger | Broken finger (phalanx fracture) | A stick across the fingers in a scramble for the ball |
| Hand | Broken hand bone (metacarpal fracture) | A stick strike to the back of the hand |
| Wrist | Wrist sprain (scapholunate ligament injury) | A stick check to the wrist, or a fall onto the hand |
| Lower back | Low back strain | Holding the crouched stance through a match |
| Groin | Groin strain (adductor strain) | Reaching wide from a low stance while stickhandling |
| Hip | Hip flexor strain (iliopsoas) | Driving out of the low stance, again and again |
| Thigh | Hamstring strain | Sprinting on the break |
| Knee | ACL tear | Cutting or pivoting on a planted foot |
| Knee | Inner knee ligament sprain (MCL) | Contact to the outside of the knee in a challenge |
| Knee | Meniscus tear | Pivoting on a bent knee |
| Knee | Kneecap pain (patellofemoral pain) | Hours in the bent-knee stance |
| Lower leg | Bruised shin bone (periosteal contusion) | The ball or a stick on the front of the shin |
| Calf | Calf strain | Sprinting and sudden starts |
| Ankle | Rolled ankle (lateral ankle sprain) | Cutting on a grippy indoor court |
| Ankle | Ankle that keeps giving way (chronic ankle instability) | One sprain after another, with the balance never retrained in between |
Hiking
The way down is where the knees work hardest. A long descent asks them to brake your body weight and the pack on every step, for hours, on roots, rock and wet steps, whether that is MacRitchie on a Sunday or the last day coming off Kinabalu. A heavy pack and a multi-day trek bring the back, the shoulders and the feet into it.
| Where | Injury | How hiking usually causes it |
|---|---|---|
| Wrist | Wrist fracture (distal radius) | A slip on the descent onto an outstretched hand |
| Wrist | Scaphoid fracture | The same fall, with pain at the base of the thumb that is easy to take for a sprain |
| Shoulder | Rucksack palsy (brachial plexus compression) | Heavy pack straps pressing on the nerves above the collarbone |
| Lower back | Low back strain | Carrying a heavy pack for hours |
| Hip | Outer hip pain (gluteal tendinopathy) | Climbing with a pack |
| Hip | Hip flexor strain (iliopsoas) | Steep ascents, one high step after another |
| Knee | Kneecap pain (patellofemoral pain) | Long descents |
| Knee | Outer knee pain (ITB syndrome) | Repeated descending, mile after mile |
| Knee | Meniscus tear | A twist on uneven ground |
| Knee | Knee arthritis flare | A long descent on a knee with osteoarthritis |
| Calf | Achilles tendon pain (tendinopathy) | Steep ascents |
| Calf | Calf strain | Steep ascents |
| Lower leg | Shin splints (medial tibial stress syndrome) | A jump in distance before a big trip |
| Ankle | Rolled ankle (lateral ankle sprain) | Rolling on roots and rocks |
| Ankle | Ankle fracture | A fall on the trail |
| Ankle | Peroneal tendon pain, on the outer ankle | Hours on uneven ground |
| Foot | Heel pain (plantar fasciitis) | Long days on the trail |
| Foot | Metatarsal stress fracture | A sudden rise in distance on a multi-day trek |
| Foot | Ball of the foot pain (metatarsalgia) | Long descents in stiff boots |
| Foot | Pain on the top of the foot (extensor tendinopathy) | Boot laces tied tight over the tendons |
Ice skating
Ice skating injuries are mostly falls, onto a surface harder than a gym floor with nothing to grip on the way down. In a beginner the hand goes out and the wrist takes it; in figure skating the jumps land on one leg and the spins arch the back; in ice hockey the stride pushes out sideways and the groin takes the strain. The skating injury we see most often is the wrist fracture from a first or second visit to the rink, and we test grip strength and the wrist’s turn before you go back on the ice.
| Where | Injury | How ice skating usually causes it |
|---|---|---|
| Hand and finger | Cut flexor tendon, after repair | Another skater’s blade over a hand on the ice. A deep cut that will not stop bleeding needs the emergency department now |
| Wrist | Wrist fracture (distal radius) | A fall onto an outstretched hand, mostly in beginners |
| Wrist | Scaphoid fracture | The same fall, with pain at the base of the thumb that is easy to take for a sprain |
| Elbow | Elbow or radial head fracture | A fall onto the hand or the elbow |
| Shoulder | Broken collarbone (clavicle fracture) | A fall onto the shoulder |
| Shoulder | Dislocation or instability | A fall with the arm outstretched |
| Head and neck | Concussion. See a doctor first | A fall backwards with the head hitting the ice |
| Lower back | Tailbone injury (coccydynia) | Sitting down hard on the ice |
| Lower back | Stress fracture of the lower back (spondylolysis) | Layback spins and jump landings in young figure skaters |
| Hip | Bruised hip bone (hip pointer) | A fall onto the side of the hip |
| Groin | Groin strain (adductor strain) | The sideways push of the ice hockey stride |
| Knee | Kneecap pain (patellofemoral pain) | Skating with the knees bent for hours |
| Knee | Patellar tendon pain (jumper’s knee) | Landing figure skating jumps |
| Ankle | Ankle fracture | A fall with the blade caught in the ice |
| Foot | Pain on the top of the foot (extensor tendinopathy) | Skate laces tied tight over the tendons at the front of the ankle |
Kayaking
Kayaking is a seated rotation sport. Your trunk turns to drive each stroke, your hands never fully let go of the shaft, and on a feathered paddle the wrist twists on every stroke, whether that is a morning round Pulau Ubin or a week of sea kayaking abroad. That is why the thumb side of the wrist sits at the top of this list.
| Where | Injury | How kayaking usually causes it |
|---|---|---|
| Wrist | De Quervain’s tenosynovitis, on the thumb side | Twisting the wrist to feather the paddle |
| Wrist | Intersection syndrome, above the back of the wrist | The same feathering, stroke after stroke |
| Wrist | ECU tendon pain, on the little-finger side | Feathering with a tight grip |
| Elbow | Tennis elbow, on the outer elbow | Gripping the shaft for hours |
| Shoulder | Rotator cuff tendon pain | Repeated paddling |
| Shoulder | Dislocation or instability | A high brace in surf or whitewater |
| Shoulder | Shoulder impingement | Paddling volume |
| Neck | Neck strain | Hours of paddling with the head held still |
| Chest wall | Rib muscle strain (intercostal strain) | Trunk rotation on every stroke |
| Lower back | Low back strain | Rotating hard while seated |
| Hip | Hip flexor strain (iliopsoas) | Sitting for hours with the hips bent |
Dragon boat paddlers load the same wrists, shoulders and lower back from one side of the boat, with a single blade and a crew timing every stroke; our dragon boat and paddling injuries guide lists them by body part.
Powerlifting
Powerlifting is three lifts, done heavy, for years. The low-bar squat folds the shoulders, elbows and wrists into a position they then hold under the heaviest weight of the week. The bench loads the chest and the front of the shoulder at the bottom of every rep, and the deadlift asks for the lower back and, on a mixed grip, the biceps of the underhand arm.
| Where | Injury | How powerlifting usually causes it |
|---|---|---|
| Wrist | Pain on the back of the wrist (dorsal impingement) | Holding the low-bar squat with the wrists bent back |
| Elbow | Golfer’s elbow, on the inner elbow | Gripping the bar in the low-bar squat |
| Elbow | Distal biceps tendon rupture | The underhand arm on a mixed-grip deadlift. A pop at the front of the elbow needs a doctor the same day |
| Elbow | Triceps tendon pain or tear | Locking out a heavy bench |
| Chest | Pec major strain or tear | Lowering a heavy bench press |
| Shoulder | Weightlifter’s shoulder (distal clavicle osteolysis) | Bench press volume over months |
| Shoulder | Rotator cuff tendon pain | Holding the bar low on the back in the squat |
| Shoulder | Biceps tendon pain at the front of the shoulder | The same low-bar position |
| Lower back | Low back pain from lifting | Max-effort deadlifts and squats |
| Lower back | Slipped disc | Rounding the back under a heavy load |
| Lower back | SI joint pain | Pulling with one side working harder than the other |
| Hip | Hip impingement or labral tear | Squatting to depth |
| Groin | Groin strain (adductor strain) | The wide stance of a sumo deadlift |
| Pelvic floor | Leaking under load | Bracing under a maximal lift |
| Knee | Kneecap pain (patellofemoral pain) | Squat volume |
| Knee | Patellar tendon pain (jumper’s knee) | Heavy squats |
For the same three lifts trained in a commercial gym, and for the Olympic lifts, our gym and weightlifting injuries guide lists every injury by body part.
Skateboarding
Skateboarding injuries are mostly falls. The hand goes out, the wrist takes the landing, and the elbow and collarbone take whatever the wrist could not; fractures make up about half of skateboarding injuries to bones, joints and muscles (Fountain and Meyers, Sports Medicine, 1996). The ankles take the rest, on landings and on bails off the board.
| Where | Injury | How skateboarding usually causes it |
|---|---|---|
| Hand and finger | Broken finger (phalanx fracture) | A fall onto the hand |
| Wrist | Wrist fracture (distal radius) | A fall onto an outstretched hand |
| Wrist | Scaphoid fracture | The same fall, with pain at the base of the thumb that is easy to take for a sprain |
| Wrist | Wrist sprain (scapholunate ligament injury) | A fall onto the hand |
| Elbow | Elbow or radial head fracture | A fall onto the hand or the elbow |
| Elbow | Elbow dislocation | A fall onto an outstretched arm |
| Shoulder | Broken collarbone (clavicle fracture) | A fall onto the shoulder |
| Shoulder | AC joint sprain or separation | Landing on the point of the shoulder |
| Head and neck | Concussion. See a doctor first | A fall backwards with the head hitting the ground. The neck is often hurt in the same fall |
| Lower back | Tailbone injury (coccydynia) | A backward slam onto the tailbone |
| Hip | Bruised hip bone (hip pointer) | A fall onto the side of the hip |
| Knee | Inner knee ligament sprain (MCL) | A twisting bail |
| Knee | ACL tear | Landing a trick with the knee twisted |
| Knee | Meniscus tear | Twisting on a bent knee |
| Ankle | Rolled ankle (lateral ankle sprain) | Landing tricks |
| Ankle | Ankle fracture | A bail at speed |
| Foot | Bruised heel (fat pad bruise) | Landing heel-first from height |
Squash
A squash court is four walls and a ball that does not stop. The game is lunge after lunge into the corners with the knee bent deep and the trunk turned, and the racket is swung from the wrist in a space too tight for a full swing. Players over 30 coming back to the court are the ones we see most with Achilles and calf injuries.
| Where | Injury | How squash usually causes it |
|---|---|---|
| Wrist | ECU tendon pain, on the little-finger side | Wrist-driven boasts and drop shots |
| Elbow | Tennis elbow, on the outer elbow | A backhand led by the wrist |
| Shoulder | Rotator cuff tendon pain | Overhead drives |
| Lower back | Low back strain | Deep lunges with the trunk turned |
| Lower back | Slipped disc | Bending and twisting under load |
| Groin | Groin strain (adductor strain) | Lunging into the corners |
| Hip | Hip impingement or labral tear | Deep hip bend in the lunge |
| Thigh | Hamstring strain | Lunging and pushing back to the T |
| Knee | Meniscus tear | A deep lunge with a twist |
| Knee | ACL tear | Pivoting and stopping hard |
| Knee | Kneecap pain (patellofemoral pain) | The number of lunges in a match |
| Calf | Achilles rupture | An explosive lunge, mostly in players over 30 |
| Calf | Calf strain (tennis leg) | Pushing off for a short ball |
| Calf | Achilles tendon pain (tendinopathy) | Lunge volume |
| Ankle | Rolled ankle (lateral ankle sprain) | Changing direction |
| Foot | Heel pain (plantar fasciitis) | Hours on court |
Surfing and wakeboarding
Surfing is mostly paddling. You lie on the board with the neck arched back and the arms turning over for most of an hour, for a few seconds standing up, so the shoulders and the neck carry the surf trip. Wakeboarding is the other way round: the boat or the cable does the pulling, the handle loads the arms, and the injuries come from landings and falls at speed with both feet fixed in bindings. After a surf trip we see shoulders first, and we test the rotator cuff and the shoulder blade before paddling volume goes back up.
| Where | Injury | How surfing and wakeboarding usually causes it |
|---|---|---|
| Wrist | Wrist fracture (distal radius) | A wakeboard fall onto an outstretched hand |
| Wrist | Wrist sprain (scapholunate ligament injury) | A fall onto the hand, on the water or the board |
| Elbow | Tennis elbow, on the outer elbow | Gripping the wakeboard handle against the pull |
| Shoulder | Rotator cuff tendon pain | Paddling out, stroke after stroke |
| Shoulder | Shoulder impingement | Paddling volume on a surf trip |
| Shoulder | Dislocation or instability | A wipeout with the arm overhead, or the handle pulled at a bad angle |
| Shoulder | Broken collarbone (clavicle fracture) | A wakeboard landing on the shoulder |
| Head and neck | Concussion or neck injury. See a doctor first | Hitting the board, the bottom or the reef. Numbness or weakness after a neck injury needs 995 |
| Neck | Neck strain | Holding the head up while paddling face down |
| Lower back | Low back strain | Arching the back to paddle for hours |
| Knee | ACL tear | Landing a wakeboard jump with the feet fixed and the knee twisted |
| Knee | Inner knee ligament sprain (MCL) | The back knee buckling inward on the board |
| Knee | Meniscus tear | Twisting on a bent knee as you stand up |
| Ankle | Rolled ankle (lateral ankle sprain) | Landing on the edge of the board |
Table tennis
Table tennis is fast and small. The ball weighs 2.7 grams, so the load comes from repetition: the forehand topspin is a turn from the legs through the trunk into the playing arm, many hundreds of times a training night, out of a half-squat stance. The shoulder of the playing arm, the lower back and the wrist lead this list. We test the playing shoulder against the other side, because table tennis players often have a strong arm with a tired cuff.
| Where | Injury | How table tennis usually causes it |
|---|---|---|
| Wrist | ECU tendon pain, on the little-finger side | Wrist-led backhand flicks |
| Wrist | Little-finger side wrist pain (TFCC injury) | Turning the wrist through the backhand flick |
| Wrist | De Quervain’s tenosynovitis, on the thumb side | A tight grip with the wrist driving the shot |
| Elbow | Tennis elbow, on the outer elbow | Backhand volume |
| Elbow | Golfer’s elbow, on the inner elbow | Forehand topspin volume |
| Shoulder | Rotator cuff tendon pain | The forehand topspin, repeated through a training block |
| Shoulder | Shoulder impingement | The arm finishing high on the follow-through |
| Shoulder | Biceps tendon pain at the front of the shoulder | The forehand loop |
| Trunk | Side strain (abdominal muscle strain) | Turning hard through the trunk on the forehand |
| Lower back | Low back strain | Rotating from a half-squat |
| Lower back | Slipped disc | Bending and twisting at the table |
| Knee | Kneecap pain (patellofemoral pain) | Hours in the half-squat stance |
| Knee | Patellar tendon pain (jumper’s knee) | Footwork volume |
| Calf | Calf strain | Pushing off for a wide ball |
| Ankle | Rolled ankle (lateral ankle sprain) | Fast side-to-side footwork |
| Foot | Heel pain (plantar fasciitis) | Hours up on the toes |
Triathlon
Triathlon stacks three sports onto one body. The swim loads the shoulders, the bike holds the neck and back in the aero position for hours, and the run asks the legs to work on top of both.
| Where | Injury | How triathlon usually causes it |
|---|---|---|
| Hand | Handlebar palsy (ulnar nerve compression at the wrist) | Hours of pressure on the handlebars through the heel of the hand |
| Wrist | Wrist fracture (distal radius) | A bike crash onto an outstretched hand |
| Shoulder | Rotator cuff tendon pain | Swim volume |
| Shoulder | Shoulder impingement | The catch at the front of each swim stroke |
| Shoulder | Broken collarbone (clavicle fracture) | A bike crash onto the shoulder |
| Neck | Neck pain from posture | Holding the head up in the aero position |
| Lower back | Low back strain | The aero position after the swim |
| Hip | Outer hip pain (gluteal tendinopathy) | Run volume |
| Hip | Femoral neck stress fracture. See a doctor first | High training volume without enough food to support it |
| Thigh | Hamstring strain | Run speed work |
| Knee | Outer knee pain (ITB syndrome) | Bike fit, plus run volume |
| Knee | Kneecap pain (patellofemoral pain) | The bike-to-run transition |
| Knee | Patellar tendon pain (jumper’s knee) | Hill running |
| Lower leg | Shin splints (medial tibial stress syndrome) | Run volume |
| Lower leg | Tibial stress fracture | Load added across all three sports |
| Calf | Achilles tendon pain (tendinopathy) | Running off the bike |
| Calf | Calf strain | Running off the bike |
| Foot | Heel pain (plantar fasciitis) | Run volume |
| Foot | Metatarsal stress fracture | Run volume |
Ultimate frisbee
Ultimate is a running game with a dive at the end of it. Cutting on grass loads the knees and ankles, and the layout, a full-length dive for the disc, lands you on an outstretched hand or the point of the shoulder. Your fingers take the disc at speed, and the forehand flick works the inner elbow.
| Where | Injury | How ultimate frisbee usually causes it |
|---|---|---|
| Hand and finger | Jammed finger (PIP sprain or volar plate injury) | Catching the disc on the fingertips |
| Wrist | Scaphoid fracture | Landing a layout on an outstretched hand |
| Wrist | Wrist fracture (distal radius) | Landing a layout on an outstretched hand |
| Elbow | Golfer’s elbow, on the inner elbow | Forehand flick volume |
| Shoulder | AC joint sprain or separation | A layout landing on the point of the shoulder |
| Shoulder | Broken collarbone (clavicle fracture) | A layout landing on the shoulder |
| Shoulder | Dislocation or instability | A layout with the arm outstretched |
| Shoulder | Rotator cuff tendon pain | Overhead hammer throws |
| Groin | Groin strain (adductor strain) | Changing direction |
| Thigh | Hamstring strain | Sprinting cuts |
| Knee | ACL tear | Cutting, and landing from a layout or a jump |
| Knee | Inner knee ligament sprain (MCL) | Cutting |
| Knee | Meniscus tear | Pivoting |
| Calf | Calf strain | Sprinting |
| Calf | Achilles tendon pain (tendinopathy) | Sprint volume |
| Ankle | Rolled ankle (lateral ankle sprain) | Cutting on grass |
Where we are
Clinics across Singapore
ORCHARD
400 Orchard Road #12-12
Orchard Towers, S238875
NS22 Orchard MRT
Physiotherapy and hand therapy in Orchard →
WhatsApp 8800 1830TAMPINES
9 Tampines Grande #01-20
Asia Green, S528735
EW2DT32 Tampines MRT
Physiotherapy and hand therapy in Tampines →
WhatsApp 8780 9608SERANGOON
265 Serangoon Central Drive #04-269
S550265 · Lift C only
NE12CC13 Serangoon MRT
Physiotherapy and hand therapy in Serangoon →
WhatsApp 8892 4121TANJONG PAGAR
10 Anson Road #02-77A
International Plaza, S079903
EW15 Tanjong Pagar MRT
Physiotherapy and hand therapy in Tanjong Pagar →
WhatsApp 8227 7074JURONG EAST
2 Venture Drive #02-02
Vision Exchange, S608526
NS1EW24 Jurong East MRT
Opening 25 October 2026
Physiotherapy and hand therapy in Jurong East →
WhatsApp 8242 7340The rest of the condition library
Four ways into the same clinic. If what happened to you is not on this page, it is on one of the others: orthopedic and trauma injuries, grouped by what happened rather than by the name on the report; sports and training injuries, grouped by the sport; work and repetitive strain injuries, grouped by the job; and pregnancy, postnatal and women's health. There is also the full A to Z of everything we treat.
What our patients say
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