Summer Sports Injuries: How to Stay on the Field Without Getting Hurt in the Heat

Summertime leads to more time on the field, which leads to increased risk of heat-related and normal injuries. Here’s how to prevent those injuries from happening in the first place.

With the onset of summer comes an increase in the amount of time people spend playing sports outdoors. This is great for fitness and performance, but can also lead to risk of sports injuries and heat-related illnesses due to the increased temperatures of summertime.

The good news is that you can take precautions to prevent heat-related illnesses and injuries. Here are a few tips Dr. Adam Redlich and Dr. Christina Lusk-Cáceres typically give our patients at A+ Athlete Sports Medicine in Robbinsville and Neptune, New Jersey.

Warm up and cool down

Taking a few extra minutes to warm up can pay huge dividends when it comes to not getting injured. Dynamic stretching before your planned activity can help prepare your joints and muscles for movement while also improving your flexibility so your body is more used to the sudden motions you’ll have to make.

Cooling down and allowing your muscles time to recover can also reduce your soreness and risk of injury.

You should also acclimatize to the heat of summer by slowly ramping up your activity levels over the first couple of weeks. You can increase the intensity and duration of your workouts and games as your body becomes more accustomed to the higher temperatures.

Stay hydrated

Athletes lose a lot of fluid through sweat during the summer. When you become dehydrated, your muscles get more fatigued and your coordination decreases. This raises your risk of cramps and injuries, so make sure you stay hydrated by drinking water more often than you think you need to.

Aim for 4-8 ounces every 15-20 minutes that you’re exercising, but don’t stop there. Keep drinking throughout the day as well. Sports drinks will also help replace electrolytes you lose in your sweat.

Be strategic about gear and schedules

Minimize your risk of heat-related injuries by scheduling practices, workouts, and games in the cooler morning and evening hours rather than in the blazing midday sun.

You should also be smart about the gear you wear. Make sure you have sport-specific protective equipment and supportive footwear, and wear fabrics that pull sweat away from your skin to keep you cooler.

Know the warning signs

Hot weather can lead to heat exhaustion and heat stroke quickly, so know the signs of heat-related illnesses and be on the lookout for them. If you start to experience headaches, dizziness, nausea, confusion and fatigue, excessive sweating, and muscle cramps, stop exercising, move to a cool area, and hydrate.

If your symptoms don’t improve or get worse, seek medical attention immediately. Heat-related illnesses can quickly become a life-threatening situation.

Our expert team at A+ Athlete Sports Medicine is standing by to help if you experience any illnesses or injuries this summer. Call our nearest office to schedule an appointment today, or book your own time with our online scheduler.