Easy Ways to Avoid a Sports Injury this Summer

Here in the Chicagoland area, one of the best parts of summer is getting back into outdoor sports. However, it’s easy to take on too many games or practices at once, leading to injuries.

Luckily, there are several easy ways to stay safe when playing sports this summer and avoid injury to your feet, knees, or hips. Here are some of the best.

Three Easy Ways to Avoid Sports Injuries this Summer

1. Stretch before and after every workout

Regardless of the sport you’re playing, maintaining a good range of motion in your joints is essential. That’s why stretching is so important – keeping your muscles flexible and strong enhances your range of motion.  

When you skip a warmup stretch, you give the muscles a chance to shorten and become tight, which means that they’ll be weak when it comes time to play.

We recommend working through a variety of dynamic warm-up stretches and movements. Pick a set of five to six exercises such as lunges and jumping jacks for about 30 seconds each. Once the warm-up is complete, the heart rate should be elevated, and the skin should feel warm.

Stretching after activity will help to relax muscles, lower heart rate, and alleviate future muscle soreness. Simply put, those who stretch feel better.

2. Wear proper, well-fitted shoes

With so many athletic shoes on the market, it can feel impossible to know which one to choose. 

Since they’re designed with features like extra cushioning, everyday running shoes can be used in most league sports. But if you’re playing a sport that requires a particular type of athletic shoe, such as soccer or football, invest in a well-fitted pair of cleats.

Wearing the wrong type of shoe for your sport can lead to injuries. Here are a few things to keep in mind while looking for your next pair:

• The size, width, and shape of the shoes should match the shape of your feet
• Immediate comfort matters – if they’re squeezing or pinching, the fit won’t improve
• Try your shoes on at the end of the day when feet are swollen, and wear the same socks you’ll be playing in for the most realistic fit

If you wear orthotics, now is the best time to get refitted.

3. Start and progress slowly

If you haven’t maintained your level of fitness, don’t start at the highest level. Instead, ease back into the sport by starting at a lower point than what you left off and working back up gradually. Choosing not to do so can lead to injury – and you staying a benchwarmer.

In addition to easing back into things, there are several other ways to ensure you don’t injure yourself this season:

• Always complete a warm-up (including dynamic stretches) and active recovery (e.g., foam rolling, walking)
• Eat well, choosing lean proteins, fruits, and vegetables for energy
• Drink plenty of water to stay hydrated, especially on hot days
• Rest when you need to to keep the body healthy and avoid extra stress

Good luck with your games this summer, but be sure to keep these sports injury prevention tips in mind! If you do sustain an injury, our doctors will help. Contact us today.