| Summer is the perfect time to get active—whether you’re hitting the tennis courts, diving into the pool, or joining a weekend football match. But with the rise in outdoor activity also comes a spike in sports-related injuries. The good news? Most of these are preventable. Our physiotherapists share their top tips to help you stay active and injury-free this summer. Here’s what they recommend: |
1. Warm Up Properly—Every Time
One of the biggest mistakes people make is skipping the warm-up. A few quick stretches before a game just won’t cut it.
What to do instead:
Start with 5–10 minutes of light cardio (like jogging or jumping jacks) to get your blood flowing, followed by dynamic stretches targeting the muscles you’ll be using. Think leg swings, shoulder rolls, and hip circles.
2. Don’t Skip the Cool Down
Just as warming up preps your body for movement, cooling down helps it recover. This is your chance to gradually bring your heart rate down and reduce post-exercise soreness.
Try this:
Spend 5 minutes walking or gently cycling after your activity, then follow up with static stretches for major muscle groups.
3. Hydrate More Than You Think You Need To
In the summer heat, dehydration can sneak up on you fast. Dehydrated muscles are more prone to cramping and injury.
Tip:
Drink water before, during, and after your activity—even if you don’t feel thirsty. For intense exercise lasting over an hour, consider a sports drink with electrolytes.
4. Listen to Your Body
Pushing through pain isn’t brave—it’s risky. Many overuse injuries happen because people ignore early warning signs like tightness, twinges, or fatigue.
Rule of thumb:
If something doesn’t feel right, stop and rest. Address minor issues before they become major problems.
5. Mix It Up
Repetitive movements in one sport (like running, swimming, or cycling) can cause strain on the same muscles and joints. Cross-training helps balance your body and prevent overuse injuries.
Example:
If you run several times a week, try adding in some swimming, yoga, or strength training to work different muscle groups.
6. Wear the Right Gear
Wearing the wrong shoes or outdated protective equipment is a recipe for injury.
Checklist:
Replace running shoes every 300–500 miles
Use sport-specific footwear (e.g., cleats for football, court shoes for tennis)
Make sure helmets, pads, and guards are in good condition and fit properly
7. Build Strength and Stability
Strength training isn’t just for gym lovers. Building muscle support around joints (especially knees, shoulders, and ankles) is crucial for preventing sports injuries.
Pro tip from our physios:
Incorporate functional exercises like lunges, planks, squats, and resistance band work into your weekly routine.
8. Ease Into New Activities
Trying a new summer sport? Don’t go from zero to full throttle. Many injuries happen when people dive into unfamiliar activities without proper conditioning.
Advice:
Start slow, learn proper technique, and gradually build intensity and duration.
9. Get a Physiotherapy Assessment
If you’ve had a previous injury or you’re starting a new sport, a quick assessment from a physiotherapist can identify potential weaknesses or imbalances—and give you a custom prevention plan.
Our physiotherapists are ready to help
Summer should be a season of energy, enjoyment, and movement. By following these expert tips, you can protect your body, improve performance, and keep doing the sports you love all season long. IF you’re concerned about an old injury or a new pain, do book in with one of our expert physiotherapists for some tailored treatment and advice.
