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5 Tips for Preventing Common Sports Injuries

Tips to Prevent Summer Sports Injuries

The moment the sun comes out, you come out of hibernation. The footy’s finished, the cricketers have ironed their whites, and life feels better once more. It’s time to dust off your thongs.

All sorts of activities are going to tempt you this summer. Maybe your friend with a boat takes you knee-boarding for the first time, and you spend the entire weekend being hurled around a lake at high speed. Perhaps someone challenges you to run a half marathon in a couple of months’ time and you’re itching to start training. Or, maybe you go on a holiday and get so caught up in the activities on offer that you forget your body isn’t used to that kind of exercise.

Whatever it is, be careful. In one movement, you can ruin your plans, your holiday, or even your summer. 

This blog details some simple ways to minimise the risk of getting injured during sports and exercise. For personalised health advice, contact our team at Northern Districts Physiotherapy and Sports Clinic today.


Ease Yourself into a New Activity 

Each year as summer starts to get underway, there’s a notable increase in the number of injuries we see coming into physiotherapy appointments. People seem to throw themselves into summer and all its memory-making activities on offer without much thought as to how it could affect their bodies. The best way to avoid injury is to think before your exercise. Don’t overdo it as you jump into something new or increase your exercise routine – start off slow, build up gradually, and consciously ensure you don’t overexert yourself right off the bat.

Nobody wants to spend their whole summer nursing a nasty injury, after all! 

Take the Time to Learn Proper Technique

Research goes a long way. If you’re jumping into a new activity for the summer and heading out on new adventures, take some time to jump online and have a look at what you’re doing. How should a beginner start out? What’s the expected technique? What are some ways to avoid injury? Doing a little bit of research before you dive into your summer of running, hiking, climbing, water skiing, or whatever else, is going to ensure you get started on the right foot. Minimise risk by putting yourself in the best position possible.

Make Time to Stretch

As it starts to warm up, don’t forget to warm up.  A little bit of planning and stretching has a huge impact, and can save you a world of pain down the line. Taking the time to appropriately stretch, warm up, and warm down our bodies before and after exercising is one of the simplest ways to protect ourselves from injury. Set aside some extra time to take care of yourself, and ensure you leave plenty of time for recovery after working out.

Listen to Your Body

Especially if you’re participating in activities with friends, it can be very easy to push yourself too far. Maybe you’re caught up in the thrill of a new adventure, or maybe everyone else is pushing a little bit further, or maybe you just want to see how far you can go. At the end of the day, if you’re body is starting to feel like it’s all too much, then it probably is. There’s no point overextending yourself – listen to your pain, exhaustion, and the needs of your body. It knows what it wants! Far too many sports injuries come from ignoring that ache or pushing that tiny bit harder.

Hydrate and Rest!

As the days start to warm up, the risk of heat exhaustion becomes more and more dangerous. Water and regular breaks are essential to your summer of active fun. Avoid heat exhaustion by ensuring you drink plenty of water before exercise, as well as taking regular breaks to hydrate and give your body a rest throughout. Taking breaks in shady areas helps give your body a chance to cool down, regulating your body temperature. It’s also important to replenish your electrolytes after sweating them out under the sun – sports drinks are great for this purpose!

Contact NDPE for Sports Injury Treatment

If your exuberance gets the better of you and you need help recovering from a sports injury, give NDPE a call. Our physiotherapists will give you a full assessment to work out the root cause of the problem, and then we’ll work with you to fix it. We’ll also be able to suggest exercises and techniques that could help you avoid the same thing happening again. To get back on your feet as soon as possible this summer, book an appointment at NDPE.



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Northern Districts Physiotherapy

Northern Districts Physiotherapy & Sports Clinic was established in 1995 and consists of an energetic team of highly qualified and experienced professionals who take the time to understand ...


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