This Helps Lower Your Risk of Summer Sports Injuries

Here are 9 tips that make it less likely you'll get hurt while playing your favorite sports.

There's something about summer that makes people want to move more. Neighborhood basketball courts stay busy late into the evening, families head out for bike rides after dinner and weekend softball games and pickleball matches fill local parks. But along with all that activity comes a higher chance of getting hurt.

Every summer, doctors see more sprains, pulled muscles and overuse injuries from people jumping into activities too quickly or pushing themselves harder than their bodies are ready for. The good news is that many of these injuries can be prevented by adopting a few simple habits.

Here are some ways to help lower your risk of summer sports injuries:

1. Ease into activity slowly. A lot of injuries happen when people try to do too much too fast. If you haven't played a sport or exercised regularly in a while, start slowly and build up your time and intensity over several weeks.
2. Strength train regularly. Strong muscles help support and protect your joints. Exercises that strengthen the legs, core and shoulders may help lower the risk of strains, knee injuries and unexpected injuries.
3. Work on flexibility and balance. Stretching regularly and doing balance exercises may improve stability and coordination, which can help prevent falls and twisted ankles.
4. Warm up before you start moving. It can be tempting to jump right into a game or workout, especially when you're short on time. But cold muscles are more likely to get strained or pulled. Spend five to ten minutes walking or jogging lightly before playing sports or exercising.
5. Wear the right shoes and safety gear. Ankle sprains are one of the most common summer sports injuries, especially during activities like basketball, pickleball and soccer. Supportive shoes that fit well (and are tied tightly!) can help protect your feet and ankles. Helmets, pads, mouthguards and other protective gear are also important for biking, skateboarding and contact sports.
6. Pay attention to the playing surface. Uneven grass, wet pavement or loose gravel can lead to falls and twisted ankles. Take a quick look at the area before you start playing.
7. Stay hydrated in the heat. Hot weather can wear your body down faster than you realize. When you become dehydrated, you may feel weak, dizzy or less coordinated, which can increase your risk or falls and injuries. Drink water before, during and after activity, even if you don't feel thirsty.
8. Don't ignore pain. A lot of people try to push through pain, but pain is often your body's warning sign that something is wrong. Continuing to play through it can make a minor injury much worse. Stop and rest if you notice swelling, sharp pain or trouble moving normally.
9. Take breaks when you need them. Overuse injuries can happen when the same muscles and joints are stressed over and over without enough recovery time. Problems like tennis elbow, swimmer's shoulder and shin splints are especially common during the summer.

Summer sports and outdoor activities are a great way to stay healthy and have fun. By taking a few extra precautions, you can lower the risk of injury so you can spend more time being active and on your game.

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_{Date Last Reviewed: May 19, 2026}

_{Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor}

_{Medical Review: Andrew Overman, DPT, MS, COMT, CSCS}

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