Top 5 Summer Sports That Can Lead to Injury (and How to Prevent Them)

Summer is the season for movement — but it’s also a time when orthopedic specialists see a sharp rise in summer sports injuries and prevention becomes essential. Whether it’s a weekend tennis match or training for a 5K, warmer weather comes with unique injury risks. In this article, Dr. Greg Takenishi shares how to stay healthy and active through five of the most injury-prone summer sports.

At Sacramento Orthopedic Sports & Shoulder, we want you to enjoy everything summer has to offer — without the pain. In this article, I’ll walk you through the top 5 summer sports that most often lead to injury, and how to stay ahead of the pain with smart habits and injury prevention strategies.

1. Pickleball and Tennis

These fast-paced racquet sports have exploded in popularity — especially pickleball. But quick direction changes and repetitive arm movements put players at risk for:

Rotator cuff injuries
Tennis elbow (lateral epicondylitis)
Ankle sprains

Prevention Tips:

Warm up shoulders and forearms with dynamic stretches before playing
Wear proper court shoes for ankle support
Strengthen shoulder stabilizers with resistance bands
Don’t overplay — back-to-back games increase fatigue and injury risk

2. Running and Trail Running

Summer is prime time for 5Ks, fun runs, and trail challenges — but these repetitive-impact sports are linked to:

Shin splints
Runner’s knee (patellofemoral pain)
Achilles tendinitis
Stress fractures

Prevention Tips:

Avoid sudden mileage increases (follow the 10% rule)
Run on varied terrain to reduce repetitive stress
Stretch calves, hamstrings, and hips post-run
Use properly fitted running shoes and replace them every ~300–400 miles

If you’re increasing your training volume, a sports medicine evaluation can identify imbalances or early signs of overuse.

3. Swimming

Swimming is great for joint-friendly cardio — but shoulder overuse is common, especially in athletes who train frequently. Common injuries include:

Swimmer’s shoulder (impingement)
Biceps tendinitis
Neck strain

Prevention Tips:

Strengthen rotator cuff and scapular muscles out of the pool
Vary your strokes — avoid overdoing freestyle
Focus on posture during dryland training
Stretch your pecs and lats to avoid internal rotation tightness

4. Cycling (Road + Mountain)

Cycling is great for endurance and low-impact cardio, but poor posture and bike fit often cause:

Knee pain (IT band syndrome, patellar tracking issues)
Wrist or hand numbness (ulnar nerve compression)
Lower back tightness

Prevention Tips:

Get a proper bike fitting — seat height and handlebar position matter
Strengthen core muscles to offload pressure from your lower back
Use padded gloves and consider handlebar adjustments
Stand and stretch on longer rides to prevent stiffness

5. Basketball and Soccer: Common Summer Sports Injuries and Prevention Tips

Jumping, cutting, and sprinting are what make these sports exciting — but they’re also high-risk for:

ACL and MCL sprains
Ankle sprains or fractures
Hamstring strains

Prevention Tips:

Do pre-season strength and agility training
Add plyometric drills to improve joint stability
Use ankle braces or taping for extra support if needed
Prioritize recovery days between intense games

Studies show proper neuromuscular training can reduce ACL injuries by up to 50%. That includes balance, strength, and landing mechanics drills.

When to See an Orthopedic Specialist

Not every ache is a cause for concern — but some are worth checking out. You should book a sports medicine consult if:

Pain limits your ability to play or train
Swelling, clicking, or instability occurs during activity
You experience pain at rest or at night
A prior injury keeps flaring up each season

Early diagnosis and treatment can prevent chronic issues and get you back to full performance faster.

Final Thoughts

Summer sports are a great way to stay fit, socialize, and challenge yourself — but they also carry risk. With smart preparation, good equipment, and attention to your body’s warning signs, most orthopedic injuries can be prevented. Understanding summer sports injuries and prevention strategies can make all the difference in staying healthy this season.

At Sacramento Orthopedic Sports & Shoulder, we’re here to help athletes and active individuals like you stay strong and pain-free all year long. Whether it’s prevention advice, injury treatment, or recovery support — you’ve got a team behind you.

For more detailed tips on avoiding sprains and strains, visit resources like the AAOS Injury Prevention Guide or the CDC’s Sports Injury Prevention page.

Need Help With a Summer Injury?

Dr. Greg Takenishi specializes in treating sports injuries and overuse conditions for athletes of all levels.

Why Choose Us?

At Sacramento Orthopedic Sports and Shoulder, we understand the unique demands placed on athletes’ bodies and the impact of sports-related injuries. Dr. Takenishi’s expertise spans across various areas, including:

1. Comprehensive Sports Medicine Care:
  - Dr. Takenishi has over 12 years of experience working with athletes, trainers, athletic directors, coaches and physical therapists. He understands the team dynamics and what is necessary to reach the highest level of sport. This enables him to effectively prevent and manage athletic injuries, guiding you through a successful recovery.
2. Expert Shoulder Care:
  - Our practice specializes in diagnosing and treating shoulder conditions such as rotator cuff tears, frozen shoulder, shoulder instability, arthritic shoulders and shoulder impingement. Dr. Takenishi’s expertise ensures that your shoulder receives the utmost care and attention it deserves.
3. Performance Enhancement:
  - Whether you’re a professional athlete or a weekend warrior, Dr. Takenishi is well-versed in enhancing athletic performance through conditioning, training, fitness, and nutrition guidance. He considers a holistic approach to helping athletes achieve their full potential by relying upon a team approach through any sporting injuries. He incorporates a multifaceted approach to maximize performance and health, ensuring you are at the top of your game. This is even more important when dealing with sporting injuries that require surgical management and a stepwise approach to getting you back on the field when you are ready.
4. Team Approach to Care:
  - We believe in a collaborative approach to healthcare. Dr. Takenishi coordinates care with other healthcare professionals, ensuring a well-rounded and comprehensive treatment plan for your specific needs.
5. State-of-the-Art Facilities:
  - Our clinic is equipped with advanced technology and state-of-the-art facilities, providing you with the highest standard of care in a comfortable environment.
6. Compassionate Care:
  - At Sacramento Orthopedic Sports and Shoulder, we value your well-being above all else. Dr. Takenishi and our team are dedicated to providing compassionate care and personalized attention throughout your treatment journey.

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