Getting Ready for Summer Sports: Injury Prevention Tips

Summer in Kingston means it’s finally time to dust off your gear and get back into your favourite seasonal sports. Whether you’re hitting the golf course, joining a soccer league, or rallying on the tennis court, staying active outdoors is one of the best parts of the season. But with increased activity comes the potential for overuse, strain, and injury.

At K-TOWN Physiotherapy, we want to help you make the most of the summer by keeping you moving pain-free. Here are a few physiotherapist-approved tips to keep in mind before jumping into your favourite sport this season.

Warm up with intention

Too often, we jump into activity without giving our bodies time to prepare. A proper warm-up increases circulation, improves mobility, and reduces the risk of injury.

Try:

• Light cardio for 5 to 10 minutes (brisk walking, jumping jacks, or easy jogging)

• Dynamic stretches (arm swings, leg swings, torso rotations)

• Sport-specific movements at lower intensity (practice swings for golf or groundstrokes for tennis)
  

  

Strengthen the muscles that support your sport

Different sports place stress on different muscle groups. Incorporating a few basic strengthening exercises into your weekly routine can help improve performance and reduce the risk of injury.

• Soccer: Strengthen your hips, quads, hamstrings, and core. Squats, lunges, and planks are great starting points.

• Golf: Focus on core rotation, glute strength, and shoulder stability.

• Tennis: Build strength in your forearms, shoulders, and upper back. Resistance band work can be very helpful.

  

Focus on flexibility and recovery

After activity, stretch the areas you worked most. Flexibility helps prevent tightness and supports proper joint function.

• Stretch your hamstrings, quads, calves, shoulders, and back

• Use a foam roller for self-massage

• Hydrate well and get enough sleep to aid recovery

Listen to your body

Pain is not a badge of honour. Soreness can be normal, but sharp or persistent pain is a red flag. If something feels off, it’s better to rest and recover than to push through and risk making it worse.

If you’re dealing with nagging pain, recurring injury, or just want to get ahead of the season with a personalized plan, we’re here to help. A physiotherapy assessment can identify potential problem areas and provide you with targeted exercises and advice.

K-TOWN Physiotherapy has four convenient clinics across Kingston, all locally owned and operated by Canadians who are passionate about keeping our community healthy and active.

This summer, do more of what you love with less pain and fewer setbacks.

Book your appointment today and get summer-ready the smart way.K-TOWN Physiotherapy: Canadian Made Care That Keeps You Moving.