Top 5 Summer Sports Injuries & How to Avoid Them

laurenmariahunt
Jul 1
3 min read

Summer is the perfect time to get active - whether you’re paddleboarding at the beach, hitting the tennis courts, or training for a triathlon. But with increased activity comes an increased risk of sports injuries. Here at LMH Optimal Therapy, we see a seasonal surge in injuries that are often preventable with the right care and preparation.

In this blog, we break down the top 5 most common summer sports injuries, what causes them, and - most importantly - how to avoid them so you can stay active and injury-free all season long.

1. Ankle Sprains

Common in: Running, tennis, hiking, beach volleyball

What happens: An ankle sprain occurs when the ligaments that support the ankle stretch beyond their limits and tear. Uneven terrain and quick direction changes (especially on sand) are major culprits in the summer.

How to avoid it:

Warm up properly and strengthen your ankle stabilisers through balance training.
Wear supportive footwear suitable for your sport.
Avoid sudden increases in activity intensity or duration.

Treatment tip: If you do sprain your ankle, early sports massage or chiropractic treatment can speed recovery and reduce the chance of recurrence.

2. Lower Back Strain

Common in: Golf, kayaking, paddleboarding, gardening

What happens: Twisting, bending, or lifting improperly can strain the muscles and ligaments in your lower back.

How to avoid it:

Strengthen your core and maintain proper form during activity.
Avoid repetitive movements without breaks, especially on water or uneven ground.
Lift with your legs, not your back!

Treatment tip: Chiropractic adjustments can restore spinal alignment, while deep tissue massage relieves muscle tension and promotes healing.

3. Rotator Cuff Injuries

Common in: Swimming, tennis, cricket, surfing

What happens: The rotator cuff is a group of muscles and tendons that stabilise the shoulder. Repetitive overhead motions can lead to inflammation or tears.

How to avoid it:

Warm up your shoulders with dynamic stretches and light resistance exercises.
Gradually build up activity duration and intensity.
Cross-train to avoid overuse of the same muscle groups.

Treatment tip: Sports therapy sessions can reduce inflammation and help correct imbalances before they lead to chronic issues.

4. Knee Pain (Runner’s Knee or Patellar Tendinitis)

Common in: Running, cycling, football

What happens: Overuse and poor biomechanics can stress the knee joint and surrounding tendons, leading to pain and swelling - especially around the kneecap.

How to avoid it:

Focus on proper running or cycling form.
Include strength training, especially for the glutes, hamstrings, and quads.
Don’t ignore pain - early intervention prevents long-term problems.

Treatment tip: Manual therapy and corrective exercises from a qualified sports therapist can address movement dysfunction and reduce knee pain quickly.

5. Hamstring Strains

Common in: Sprinting, football, water sports

What happens: A sudden stretch or overload of the hamstring muscles at the back of your thigh can cause tears - ranging from minor to severe.

How to avoid it:

Never skip your warm-up or cooldown.
Incorporate dynamic stretches before activity and static stretches afterward.
Build hamstring strength through eccentric loading exercises.

Treatment tip: Sports massage therapy accelerates recovery and reduces scar tissue formation. Chiropractic care can address related hip and pelvic imbalances.

Stay Active & Injury-Free with LMH Optimal Therapy

Whether you're a seasoned athlete or simply making the most of the longer evenings, summer should be about enjoying movement - not recovering from injury. At LMH Optimal Therapy, our expert team is here to provide personalised treatment plans to keep you in top form.