As the temperatures rise, many of us are eager to dive into our favorite summer sports, like swimming, hiking and beach volleyball. While these activities are fantastic for physical health and social interaction, they can also come with injury risks. Here are some practical tips to help you avoid summer sports injuries, as well as guidance on what to do if you do experience one.

Tips for Preventing Injuries

1. Warm up and cool down: Always start your session with a proper warm-up. Light exercises and dynamic stretching tailored to your sport can significantly reduce your risk of injury. Likewise, cool down after your activity to help your body recover.

2. Stay hydrated: Summer heat can lead to dehydration, which increases the risk of muscle cramps and fatigue. Make sure to drink plenty of water before, during and after your activity. Consider drinks with electrolytes for longer sessions.

3. Use the right gear: Invest in quality sports gear appropriate for your activity. This includes proper footwear, which can provide support and cushioning, as well as protective gear like helmets or pads when necessary.

4. Listen to your body: Be attentive to any signs of discomfort or pain. Pushing through injuries can lead to more severe problems. If something feels off, take a break or modify your activity.

5. Gradually increase intensity: If you’re returning to sports after a break, ease back into your routine. Gradually increase the intensity and duration of your workouts to allow your body to adapt.

6. Focus on strength and flexibility: Incorporating strength training and flexibility exercises into your routine helps build resilience. Stronger muscles and flexible joints are less prone to injury.

7. Choose safe locations: When choosing a location to play sports, make sure the environment is safe. Check for hazards like uneven surfaces, traffic or other potential dangers before you begin.

8. Take breaks: Avoid excessive fatigue by taking regular breaks, especially on hot days. This will help you recharge and prevent overuse injuries.

What to Do If You Get Injured

1. Stop and assess: If you feel pain or discomfort during your activity, stop immediately. Assess the injury and determine its severity.

2. Follow the R.I.C.E method: For most minor injuries, the R.I.C.E method is effective for quick healing:

• Rest: Stop using the affected area
• Ice: Apply ice to reduce swelling. Use a cloth to prevent ice burn and ice for about 20 minutes every hour
• Compression: Use a compression bandage to help reduce swelling
• Elevation: Keep the injured area elevated above heart level to help minimize swelling

3. Seek medical care: If you experience persistent or worsening pain, swelling or inability to move the affected area, reach out to a healthcare professional for an accurate diagnosis and treatment plan. 

4. Follow a rehabilitation plan: If advised by a healthcare provider, follow a rehabilitation plan to strengthen the injured area and prevent future injuries before returning to your sport.

5. Be patient: Healing takes time. Rushing back into activities before full recovery can lead to recurring injuries.

Summer is a time to enjoy the outdoors and engage in physical activities, but staying safe is crucial. By taking preventive measures and knowing how to respond to injuries, you can savor the joys of summer sports while minimizing risks. 

WMCHealth’s Sports Medicine team can help assess your injuries, get you back to the game and keep you safe throughout your life. To learn more, visit WMCHealth.org.