Summer Sports Injuries: Ankles, Knees & Shoulders
A Guide to Preventing Common Injuries in Tennis, Cricket, Running, and More
Summer’s here and with the warm weather comes a surge in outdoor activity. Whether you’re swinging a cricket bat, smashing serves on the tennis court, or picking up your running routine, staying active is a great way to enjoy the season.
But with increased activity comes a spike in injuries especially to the ankles, knees, and shoulders, which take the brunt of many popular summer sports. The good news ? Most summer sports injuries are preventable with the right approach.
Here’s what to watch out for and how to keep yourself in the game all season long.
1. Tennis: Watch Those Shoulders (and Elbows) 🎾
Common injuries:
- Rotator cuff strain or tendinopathy
- Shoulder impingement
- Tennis elbow (lateral epicondylitis)
Why it happens:
Repetitive overhead motions and high-velocity swings put major stress on the shoulder and elbow, especially if your technique isn’t spot-on or your body isn’t well-conditioned.
Prevention tips:
- Warm up your upper body with shoulder mobility drills
- Strengthen your rotator cuff and scapular stabilisers
- Don’t skip rest days, especially after long matches
- Work on proper serving and swing technique
2. Cricket: Knees, Shoulders & Back on the Line 🏏
Common injuries:
- Knee ligament or meniscus strains (from diving or sudden direction changes)
- Rotator cuff and shoulder overuse (especially in bowlers)
- Lower back stress fractures (particularly in fast bowlers)
Why it happens:
Cricket involves a lot of start-stop movement, overhead throwing, and repetitive motion, often under fatigue a recipe for injury if your body isn’t properly prepared.
Prevention tips:
- Improve lower limb strength and landing control (think single-leg balance drills)
- Maintain strong core and hip control to offload the lower back
- Gradually build up bowling loads don’t ramp up too quickly after the off-season
- Focus on technique and recovery (sleep, hydration, and mobility)
3. Running: Ankles & Knees Take a Hit 🏃
Common injuries:
- Runner’s knee (patellofemoral pain)
- ITB syndrome
- Achilles tendinopathy
- Ankle sprains or instability
Why it happens:
Overuse, poor running mechanics, or a sudden spike in training volume can quickly lead to niggles, especially in the lower limbs.
Prevention tips:
- Follow the 10% rule: increase your weekly distance gradually
- Include strength training (especially glutes, hamstrings, and calves)
- Check your footwear worn-out or improper shoes can wreak havoc
- Mix up terrains and add recovery runs
4. Social Sports & Weekend Warriors 🏐⚽🏏
Whether you’re playing a casual game of beach volleyball, joining a touch footy team, or diving into a local league, unprepared bodies and high-intensity bursts can lead to sudden injuries.
Watch for:
- Rolled ankles
- Hamstring strains
- Knee ligament sprains (ACL, MCL)
Prevention tips:
- Don’t just “wing it”, get in a proper warm-up with dynamic stretches
- Focus on agility, balance, and plyometric drills to build resilience
- Stay hydrated and don’t ignore tightness or twinges
- Know your limits, especially if you’ve been less active over winter
When to See a Physio or Exercise Physiologist
If you’re experiencing:
- Ongoing soreness or tightness
- Swelling or instability
- Difficulty moving freely or pain during activity
….don’t wait until it becomes a bigger issue. Early treatment can mean a faster, safer return to your sport.
Stay Strong, Play Smart
Enjoying summer sports is one of the best parts of the season and with the right preparation, you can minimise injury and maximise performance.
Not sure where to start ?
Get the best support and guidance and reach out to Pivotal Motion Physiotherapy, we’re here to help you feel your best and movement with confidence. Get in touch with us today, and our team will be able to discuss with you in more depth on how we can help you. Book online or call us on 3352 5116.
