Common Summer Injuries and Pre-season Prevention

As the temperatures rise and the sun beckons, people eagerly embrace the great outdoors, engaging in various summer activities. However, the summer season also brings with it an increased risk of certain injuries.  Here are some common summer injuries how to equip yourself with pre-season prevention strategies to ensure a safe and active season.


Sprains and Strains

The warm weather invites individuals to participate in sports and recreational activities, increasing the likelihood of sprains and strains. Common injuries include ankle sprains, hamstring strains, and shoulder strains. To prevent these injuries, it’s crucial to engage in proper warm-up routines before any physical activity. Incorporating dynamic stretches and exercises that mimic the movements of the chosen activity can help prepare the muscles and joints, reducing the risk of sprains and strains.

Heat-Related Illnesses

With the intensity of the summer sun, heat-related illnesses such as heat exhaustion and heatstroke become a concern. To prevent these conditions, it’s essential to stay hydrated by drinking plenty of water throughout the day. Additionally, individuals should be mindful of the time spent outdoors, take breaks in the shade, and wear appropriate clothing to shield themselves from the sun’s rays.

Sunburn and Dehydration

Extended periods of sun exposure can lead to sunburn and dehydration, impacting overall well-being. Encourage the use of sunscreen with a high SPF, protective clothing, and hats to shield the skin from harmful UV rays. Adequate hydration is key in preventing dehydration, and individuals should be advised to drink water regularly, especially during outdoor activities.

Overuse Injuries

Overuse Injuries

The enthusiasm for summer activities may lead to overuse injuries, affecting joints and muscles. Stress on the same set of muscles without proper rest can result in conditions such as tendonitis and stress fractures. Implementing a well-rounded exercise routine that includes strength training and cross-training can help distribute the workload across different muscle groups, reducing the risk of overuse injuries.

Water-Related Injuries

Swimming and water sports are popular summer activities, but they come with their own set of risks. Drowning, muscle cramps, and injuries from slips and falls can occur. Emphasise the importance of swimming in designated areas with lifeguards, wearing appropriate safety gear, and avoiding risky behaviours in the water.

Pre-season Prevention Strategies

Comprehensive Warm-up and Stretching:

  • Engage in dynamic warm-up exercises tailored to the specific activity.
  • Incorporate stretching to improve flexibility and reduce the risk of muscle and joint injuries.


  • Encourage individuals to drink water consistently throughout the day.
  • Limit the intake of caffeinated and alcoholic beverages, as they can contribute to dehydration.

Proper Equipment and Attire:

  • Ensure that individuals use appropriate footwear and equipment for their chosen activities.
  • Advise on the use of protective gear such as helmets, knee pads, and sunscreen.

Rest and Recovery:

  • Stress the importance of adequate rest and recovery to prevent overuse injuries.
  • Suggest incorporating rest days into the weekly exercise routine.

Educational Workshops:

  • Host workshops on injury prevention, covering topics such as proper technique, body mechanics, and recognising the signs of overexertion.
Pre-Season Prevention Strategies

Pre-Season Prevention Strategies

Promoting awareness of common summer injuries and implementing effective pre-season prevention strategies is essential for the well-being of individuals engaging in summer activities. By fostering a culture of safety and incorporating these preventative measures, you can enjoy an active and injury-free summer season.

Are you ready to experience the full potential of your body’s movement? Transcend Health is here to help, where our dedicated team of experienced physiotherapists in Newcastle are committed to helping you achieve optimal physical health and well-being. Contact us today or book online.

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