It’s Time to Get Ready for Summer Sports
The fields are filling up with early-morning practices. Running trails are busy again. The community lacrosse league just posted its game schedule. All signs point to one thing: summer sports season is almost upon us!
We know how tempting it is to jump straight into games, tournaments, and long training sessions, especially if you’ve been taking it easy. But doing too much too quickly is one of the most common causes of sports injuries, so it’s important to slide into the season with a plan.
Why Preparing for Summer Sports Matters
Your muscles, joints, and connective tissues adapt to the level of activity you give them. If you’ve been less active throughout the winter and spring, then there’s a good chance your tissues have lost strength and endurance. Jumping straight into high-intensity activity can overload these tissues before they are ready, raising your risk of:
- Muscle strains
- Tendon injuries (such as tennis elbow)
- Ligament sprains (such as an ankle sprain)
- Stress injuries in bones and joints (such as runner’s knee)
However, proper preparation helps your body gradually adapt to the added stress of a lively sports season. Conditioning your muscles, tendons, and ligaments before you start strenuous training helps ensure they can effectively absorb force and stabilize your joints. This reduces strain on vulnerable areas such as the knees, shoulders, ankles, and lower back.
Preparation also improves coordination and balance, which play a key role in preventing falls, awkward landings, and sudden twisting injuries.
In short, spending a few weeks preparing before the season begins can reduce injury risk and improve overall performance.
How to Prepare Your Body For Summer Sports
Start With Gradual Activity Progression
One of the biggest causes of injury we see at Ability Physiotherapy is increasing activity too quickly. You have to give your body time to adapt. We suggest:
- Beginning with shorter training sessions
- Increasing intensity slowly over several weeks
- Adding rest days between harder workouts
- Rotating different activities to avoid overloading the same muscles
Improve Mobility
Limited mobility can place extra strain on your joints and muscles, but dynamic stretches and targeted mobility drills can keep your joints moving well during activity.
The specific areas you’ll want to focus on will depend on the demands of your sport and any limitations in your own body. Our team can develop a mobility plan for your needs.
Build Strength in Key Muscle Groups
You don’t just need good mobility. Strong muscles help absorb impact during running, jumping, and rapid direction changes. Strength training can also improve muscle coordination, helping prevent awkward movements that can lead to injury.
Athletes can benefit from a focus on areas like the glutes, core, and rotator cuff, although a personalized program from our team will really help you get the results you’re looking for.
Train Balance and Body Control
Balance exercises improve proprioception, which is the body’s ability to sense joint position and movement. Better proprioception improves reaction time and joint stability, reducing your risk of sudden injuries on the field.
Our team can lead you through the right drills for your needs, such as single-leg balance or agility exercises.
Warm Up Before Activity
When you do begin preseason training, don’t skip your warm-ups! Warm muscles move more efficiently and are less prone to strain. A good warm-up should take about 10 minutes and include:
- Light jogging or brisk walking
- Dynamic stretching
- Sport-specific movements
- Gradual increases in intensity
Address Pain Early
Now’s the best time to address any minor aches or pains–before they become a more significant injury.
Our physiotherapists can perform an in-depth assessment to pinpoint any muscular imbalances or biomechanical issues that may affect your performance later in the summer. We’ll then create a targeted care plan to address them directly, using techniques such as:
- Manual therapy to improve joint movement
- Therapeutic exercise programs tailored to your sport
- Acupuncture to relieve muscle tension
- Movement retraining to correct inefficient patterns
- Balance and stability training
Exercise of the Month
Lunges
(Legs, Glutes, Core)
Stand tall with your feet hip-width apart. Step one foot backward and lower your back knee toward the floor, keeping your front knee aligned over your ankle. Push through your front heel to return to the starting position. Alternate legs with each rep. 3 Sets, 10 Reps (each leg).
Let Us Help You Stay Strong This Summer
A few simple steps now can help see you through the summer sports season. Schedule an appointment with Ability Physiotherapy today to learn more about how we can help you enjoy all that summer has to offer.
Healthy Recipe: Grilled Chicken & Quinoa Power Bowl
Fuel your preseason training with this simple, protein-packed bowl designed to support muscle recovery and sustained energy.
Ingredients (Serves 2)
- 2 boneless, skinless chicken breasts
- 1 cup dry quinoa
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 avocado, sliced
- 2 tbsp olive oil
- Juice of 1 lemon
- Salt, pepper, garlic powder to taste
Instructions
- Cook quinoa according to package directions. Set aside to cool slightly.
- Season chicken with olive oil, garlic powder, salt, and pepper. Grill over medium-high heat for 6–7 minutes per side until cooked through. Slice.
- Divide quinoa into bowls. Top with sliced chicken, tomatoes, cucumber, and avocado.
- Drizzle with lemon juice and a little extra olive oil. Serve immediately.
🏃 Summer Sports Readiness Checklist
Check off what you’ve already done to prepare for the season. Our physiotherapists can help with anything you’re missing!
Ready to Have Your Best Summer Season Yet?
Don't wait for an injury to slow you down. Our team at Ability Physiotherapy is here to help you prepare, perform, and stay strong all season long. Schedule your physiotherapy assessment today.
Sources
https://www.sciencedirect.com/science/article/abs/pii/S1466853X22000529
