How To Prevent Summer Sports Injuries With Simple Stretching Tips

Nothing beats summer in Canada for getting outside and staying active; whether you’re hitting the soccer field, cycling along scenic trails, or rallying on the tennis court. However, with the return of warm-weather sports comes a rise in muscle strains, joint pain, and other preventable injuries. 

The good news? A few simple stretching habits can go a long way in keeping your body safe, flexible, and ready for action.

Why Stretching Matters More in Warmer Months

Warm weather can trick us into thinking our bodies are ready to perform at their best without much preparation. Muscles feel looser, joints seem more flexible, and the risk of injury can feel far away. However, that relaxed sensation can be misleading, especially when jumping straight into a game or workout without proper stretching.

Ankles and Knees Take the Biggest Hit

According to a study, ankle sprains are the most common type of ankle injury in sports, with the ankle being the second most common injured body site after the knee (Fong et al., 2007). These injuries often happen when the body isn’t properly warmed up, especially during quick pivots, awkward landings, or unexpected direction changes.

Stretching Sets the Tone for Safe Movement

Stretching encourages circulation, wakes up the nervous system, and increases mobility – all of which are important to injury prevention in summer sports. It’s a simple habit that gives your body the prep it needs to move better and recover faster.

Simple Stretching Tips Before You Hit the Field

A proper warm-up doesn’t just wake up your muscles; it prepares your entire body for movement, balance, and coordination. Starting with a few minutes of light activity and the right stretches can significantly lower your risk of injury while improving your performance, no matter the sport.

Start With Light Movement

Before you stretch, it’s important to get your blood flowing. Cold muscles don’t stretch well and are more prone to strain. Begin with 5 to 10 minutes of light cardio: a brisk walk, gentle jogging, or even jumping jacks. This raises your core temperature and signals your body that it’s time to move.

Active vs. Static Stretching – Know the Difference

Active (or dynamic) stretches involve moving through a range of motion and are best done before activity. Static stretching (where you hold a position for a set time) is more effective after exercise, during your cool-down.

For your warm-up, stick to dynamic movements that mimic the activity you’re about to do. This helps prepare your muscles, joints, and connective tissues for the demands ahead.

Dynamic Stretches for Popular Summer Sports

Here are sport-specific stretches to help Canadian athletes prep properly:

For Runners:

• Leg swings (forward and sideways): Stand beside a wall or railing for support and swing one leg at a time forward and back, then side to side. Helps loosen hips, glutes, and hamstrings.
• Hamstring sweeps: Step forward with one heel, sweep your hands down toward the toes while keeping your back straight. Alternate legs to warm up the hamstrings and calves.

For Cyclists:

• Hip circles: Hands on hips, feet shoulder-width apart – rotate your hips in a circular motion, both directions. Prepares the hips and lower back.
• High knees: March in place, lifting your knees to hip height while pumping your arms. Activates the hip flexors and warms up the core.

For Tennis & Pickleball Players:

• Arm circles: Hold arms out and rotate in small, then larger circles, forward and backward. Loosens shoulders and prepares for swinging motions.
• Trunk rotations: Stand with feet hip-width apart and twist your torso side to side gently. Warms up the spine and obliques.

For Soccer Players:

• Walking lunges with a twist: Step into a lunge and gently twist your torso toward your front leg. Warms up quads, hips, and core.
• Calf raises with arm reach: Rise onto your toes while raising arms overhead, then lower slowly. Warms up the calves and improves balance.

How Long and How Often

For each dynamic stretch, aim for 8 to 10 repetitions or 20–30 seconds. You don’t need to overdo it; your goal is to loosen and activate, not exhaust yourself before the activity starts.

Building a short, consistent stretching routine into your pre-sport ritual can make all the difference. And remember, consistency is more important than intensity. Done regularly, these movements help improve mobility, reduce stiffness, and mentally prepare you for better performance.

Don’t Skip the Cooldown – Here’s Why

After a good workout or game, it’s tempting to stop the moment you’re done. However, how you finish matters just as much as how you start. A proper cooldown helps your body transition out of activity and can significantly lower your chances of lingering soreness or delayed injuries.

Let Your Heart Rate Settle Gradually

A cooldown isn’t just about stretching; it’s also about giving your heart and breathing rate time to ease down. Stopping too suddenly after intense exercise can lead to light-headedness or even fainting, especially on hot summer days. Walking at a slower pace for 5–10 minutes allows your cardiovascular system to recover in a controlled way.

Flush Out Tension and Prevent Stiffness

Once your heart rate has come down, that’s the perfect time for static stretching. Your muscles are warm, making them more responsive to longer holds that gently release tension. This helps improve flexibility over time and can prevent that next-day stiffness that keeps you from playing again too soon.

Focus on the major muscle groups you used – hamstrings, quads, calves, hips, and shoulders. Hold each stretch for 20 to 30 seconds, breathing deeply to help your muscles relax. If you’ve been sprinting or jumping, don’t forget your calves and Achilles tendon, since they’re easy to overlook but crucial for long-term mobility.

Recommended Cooldown Stretches for Full-Body Recovery

Here are some effective stretches to add to your cooldown routine for a full-body recovery:

• Standing Quad Stretch: Stand tall and grab one ankle, pulling it gently toward your glutes. Hold onto a wall or chair for support. This targets the quadriceps and hip flexors, helping to prevent tightness in your legs.
• Seated Forward Fold: Sit on the ground with your legs extended straight out in front of you. Slowly reach forward towards your toes, keeping your back flat. This stretch helps release tension in the hamstrings, lower back, and calves.
• Shoulder Cross-Body Stretch: Stand or sit tall and bring one arm across your body at shoulder height. Use your opposite hand to gently pull the arm further across. This helps loosen the shoulders, which are commonly tight from sports like tennis and cycling.
• Lower Back Twists: While sitting on the floor, extend your legs in front of you. Cross one leg over the other and gently twist your torso in the direction of the bent leg, looking over your shoulder. This releases tightness in the lower back and spine.

Stretching Alone Isn’t Always Enough – Watch for Warning Signs

While stretching is essential for injury prevention, it’s not always enough. Soreness from exercise is normal, but when discomfort crosses into injury territory, it’s important to listen to your body.

Signs You May Need Professional Assessment

Watch for these signs:

• Persistent Pain: If pain lasts more than 72 hours, it may be a sign of a more serious injury.
• Imbalance: Difficulty maintaining stability or performing basic movements could suggest muscle or joint issues.
• Swelling & Bruising: These indicate soft tissue damage.
• Limited Range of Motion: Difficulty moving a joint through its full range requires professional attention.

When in doubt, a physiotherapist can help you recover and prevent future injuries.

How Physiotherapy Helps You Stay Active All Summer

Physiotherapy plays a crucial role in keeping you active and injury-free during the summer months, especially with the increase in outdoor activities. Whether you’re playing sports, hiking, or simply enjoying the warm weather, physiotherapists can help prevent injuries and promote recovery.

Personalized Treatment Plans for Injury Prevention

A physiotherapist can create a personalized treatment plan to improve your flexibility, strength, and balance. They’ll guide you through exercises that target specific muscle groups, helping to reduce the risk of strains and sprains. 

For example, if you’re prone to ankle sprains, a physiotherapist might recommend strengthening exercises and proper stretching to support the ankle joint, which are essential for summer sports.

Hands-On Treatments for Pain Relief

If you experience discomfort or notice any pain, physiotherapists can assess your condition and provide hands-on treatments like manual therapy, which can aid in restoring mobility and alleviating tension. 

They can also recommend orthotics or foot care options, particularly if you’re experiencing foot-related issues. For those living near the city, visiting a foot clinic in North York can offer additional support for foot and ankle health.

Keep Your Body in the Game This Summer

With the right preparation and care, you can enjoy all the summer activities you love while keeping your body injury-free. Don’t let pain or discomfort hold you back. Take proactive steps today to stay in top shape.

If you’re dealing with an injury or want to prevent one, Oriole Physiotherapy & Rehabilitation Centre is here to help. As a trusted North York physiotherapy clinic, our experienced team offers personalized care tailored to your needs. Call us at (416) 221-0772 to schedule an appointment and get back to enjoying your summer, pain-free!