Summer is the perfect time to get outdoors, stay active, and enjoy your favourite sports in the sunshine. But with increased activity comes a rise in summer injuries, from muscle strains and sprains to overuse issues and heat related problems. In our clinics we often see a surge in sports-related pain as soon the weather gets nicer and people become more active.

Whether you’re playing tennis, running, cycling, swimming, or trying something new on holiday, understanding the risks can help you stay injury free and make the most of the warmer months.

Why Summer Injuries Are So Common

Warmer weather encourages more spontaneous movement. Long evenings, festivals, holidays, there’s so much more opportunities to move, and the increase in daylight means we’ve got more energy. Common reasons for summer injuries include:

• Sudden increases in activity after winter or spring inactivity
• Dehydration and fatigue caused by heat
• Poor warm-up before outdoor sport
• Overuse from repetitive movement
• Slippery surface around pools and beaches
• Unsupportive footwear like flip-flops
• Playing multiple sports while on holiday

Knowing what to look out for helps you prevent setbacks and enjoy a healthier, pain-free summer.

Common Summer Sports Injuries

Ankle Sprains

Often caused by uneven ground, sudden changes of direction, or poorly supported ankles during sports or outdoor activities.
Typical Causes
• Trail running
• Beach sports
• Tennis and racquet sports
• Hiking

Hamstring and Calf Strains

Warm weather can make people feel more flexible but without proper warm-ups, muscles can still overstretch and ear.
Typical Causes
• Sprinting
• Football
• Water sports
• Long-distance running

Shoulder Injuries

Shoulder pain is common in swimming, tennis, and any sport involving overhead movement
Typical Causes
• Overuse during swimming
• Tennis serving technique
• Throwing sports
• Poor posture or weak shoulder stabilisers

Lower Back Pain

A frequent summer injury caused by sudden bursts of activity, heavy lifting (like suitcases), or poor core support during sport.
Typical Causes
• Long periods of sitting during travel
• Golf
• Paddleboarding
• Garden activities and DIY projects

Knee Pain

Hot weather encourages people to take up running, sometimes too quickly! Overuse can irritate knee joints and tendons.
Typical Causes
• Increasing running distances too quickly
• Hiking steep hills
• Jumping sports
• Cycling with poor bike setup

How To Prevent Summer Injuries

Warm Up Properly

Warm muscles move better and are far less likely to tear, a 5–10-minute warm-up can significantly reduce the risk of injury. Try including the following:

• Leg Swings
• Light Jogging
• Arm Circles
• Dynamic Stretches

Increase activity Gradually

The ‘too much too soon’ approach is one of the biggest causes of summer injuries. Your body needs time to adapt. Try the following principles:

• Increase running and/or walking distances by no more than 10% per week
• Slowly build intensity in racquet and team sports
• Ease slowly into new summer sports like paddleboarding or kayaking

Wear Proper Footwear

Avoid flimsy sandals or unsupportive shoes during long walks or sports. Choose footwear suited for the activity, especially on holiday.

Good footwear reduces the risk of:

• Knee pain
• Foot arch pain
• Achilles tendon injuries

Stay Hydrated

Dehydration can severely impact muscle performance, increase cramping and raise the risk of heat related injuries. Try these tips:

• Drink water regularly throughout the day
• Add electrolytes during long or hot sessions
• Balance alcohol intake with water
• Carry a personal water bottle with you on walks, hikes, or beach days

Strengthen Key Muscle Groups

A stronger body is more resilient in summer sports, 2-3 short sessions a week can make a big difference on how prepared your body is for increased activity.

Focus on:

• Glutes
• Core
• Legs
• Shoulders

For personalised exercises, consult your physiotherapist on the best exercises for your perceived activity, whether you’ll be doing more swimming or walking, it’s important that the exercises are relevant to you, your lifestyle, and your activity interests.

Final Thoughts

Don’t Let Summer Injuries Stop You – We’re Here to Help

Whether you’re dealing with a sprain, strain, recurring pain, or just want to ensure your body is prepared, our physiotherapy team can you help you. We offer expert assessments, personalised treatment, tailored exercises and wellbeing advice, to help keep you active all summer long. Book online now.