Summer is the perfect time to get outdoors and stay active, but it’s also one of the most common seasons for sports-related injuries. Whether you’re hitting the pickleball court, joining a recreational league, or just running with friends, warm weather activities can quickly turn into setbacks if your body isn’t properly prepared. At Midlothian Medical and Sports Center, our physical therapists see a rise in injuries every summer, many of which could have been prevented with the right preparation and awareness.
In this post, we’ll break down the most common summer sports injuries, why they happen, and how to prevent them so you can stay in the game all season long.
Hot weather can cause dehydration, fatigue, and muscle cramps, all of which make you more prone to injuries. Add in longer days, intense workouts, or jumping back into a sport after months off, and it’s no surprise that your risk increases.
Common reasons for summer injuries include:
Some of the most frequent injuries we see during the summer months include:
1. Sprains and Strains
Ankle sprains, pulled hamstrings, and strained calf muscles are extremely common, especially during running, soccer, or tennis.
2. Tendonitis
Overuse of certain joints, such as in baseball, golf, or swimming, can cause painful inflammation of the tendons.
3. Shin Splints
Runners and walkers often deal with shin splints, which result from a sudden increase in activity or improper footwear.
4. Rotator Cuff Injuries
Throwing sports and water activities can strain the shoulder muscles, leading to tears or chronic discomfort.
5. Heat-Related Muscle Cramps
Dehydration and electrolyte imbalances can cause muscles to seize up during or after intense activity in the heat.
The best way to deal with an injury is to prevent it altogether. Here are some simple but effective tips from our physical therapy team:
1. Warm Up and Stretch First
Don’t skip a warm-up. Five to ten minutes of light cardio followed by dynamic stretching prepares your muscles and joints for movement.
2. Hydrate Before, During, and After
Dehydration increases your risk of cramps and fatigue. Always drink water before activity and continue sipping throughout.
3. Ease Back Into Activity
If you’ve been less active during the spring, don’t jump into high-intensity workouts. Start slow and gradually increase the intensity.
4. Use Proper Footwear
Old or unsupportive shoes are a leading cause of knee and foot injuries. Make sure your shoes are activity-appropriate and fit well.
5. Listen to Your Body
Pain, fatigue, or discomfort are signs to stop. Rest when needed and avoid pushing through pain, which can lead to more serious injuries.
If you suffer a minor injury, rest, ice, compression, and elevation (R.I.C.E.) can help reduce swelling and discomfort. However, if your symptoms persist beyond a few days, or if you notice limited mobility, swelling, or sharp pain, it’s time to see a professional.
Our physical therapists at Midlothian Medical and Sports Center specialize in diagnosing and treating sports injuries. Through functional physical therapy, we can address not just your pain, but the root cause, helping you recover stronger and smarter.
Unlike traditional therapy that only treats the injured area, Functional PT focuses on improving your overall movement patterns, strength, and mobility. This whole-body approach speeds up healing and reduces the risk of re-injury. Whether you’re an athlete or simply enjoy staying active, we tailor your recovery plan to your goals, fitness level, and lifestyle.
Our team uses functional diagnostics to assess how your body moves, then develops a personalized program that includes targeted exercises, hands-on treatment, and education to prevent future issues.
Summer is a time to enjoy movement, not suffer setbacks. With the right strategies and guidance, you can avoid common injuries and make the most of the season. If you’re recovering from an injury or want to improve your mobility and performance, our physical therapy team is here to help.
Schedule an appointment with Midlothian Medical and Sports Center today and let us help you move better, feel stronger, and stay injury-free this summer.
