As summer approaches, parks, pitches and pavements across the UK begin to fill with runners, cyclists, footballers and weekend warriors keen to shake off the winter blues. Yet, as participation spikes, so too does the number of injuries. 

According to the Chartered Society of Physiotherapy, nearly 40% of all sports injuries occur during the first few months of increased activity, often between May and August. After months of relative inactivity, our bodies are simply not prepared for the sudden demand — and injuries can quickly follow. 

True Physio, who work with individuals, teams and local sports clubs across the country, are keen to raise awareness of injury prevention strategies as outdoor activity ramps up. They stress that avoiding injury isn't about doing less — it's about preparing smarter. 

Why injuries spike in summer 

After months spent indoors or exercising at lower intensity, our muscles, tendons and joints naturally become less conditioned. Suddenly throwing yourself into high-impact activities like running 10k, playing a full 90-minute football match, or competing in a tennis tournament, puts enormous strain on an unprepared body. 

The British Journal of Sports Medicine reports that soft tissue injuries, including strains and sprains account for up to 70% of all sports-related A&E visits during peak activity seasons. Many of these could be prevented with better preparation. 

Things every sports club should do pre-season 

Preparation isn't just for professional teams. Whether you're part of a casual running group, a Sunday league football team or a community cricket club, there are some things every sports club should do preseason. 

Here's what every sports club — and individual — should prioritise pre-season: 

• Functional fitness assessments: Identify any weaknesses or imbalances before they turn into injuries. 
• Gradual load building: Increase the intensity and duration of activity slowly over several weeks. 
• Mobility and flexibility training: Improve joint health and range of motion. 
• Strength conditioning: Especially for key injury-prone areas like the knees, ankles and hips. 
• Education on recovery techniques: Including rest days, proper nutrition, and post-activity stretching. 

Treatments if injury strikes 

Despite the best efforts, injuries can still happen. For stubborn tendon issues, like Achilles tendinopathy or plantar fasciitis, newer treatments such as shockwave therapy are becoming increasingly popular. Shockwave therapy uses soundwaves to stimulate healing in damaged tissue, and many clinics offer it as a non-invasive alternative to surgery. 

A study published in the British Medical Bulletin highlighted that up to 80% of patients with chronic soft tissue injuries reported significant improvement after shockwave therapy. It's a promising option for those keen to get back to activity quickly, without relying solely on rest or invasive interventions. 

Top tips for weekend warriors 

Not part of a club but planning a personal fitness push? The same rules apply. Before you lace up your trainers for that charity run or dust off your cricket bat, remember: 

• Warm up properly: Gentle dynamic stretching and light aerobic work can cut injury risk by half. 
• Listen to your body: Sharp pain is never something to 'push through'. 
• Invest in good footwear: Worn-out shoes can wreak havoc on your joints. 
• Cross-train: Mixing up your activities builds all-round strength and prevents overuse injuries. 

Taking a little time to plan now can save months of frustration later. Injuries don't just cause physical pain; they impact mental wellbeing too. According to the Mental Health Foundation, people who suffer long-term injuries are three times more likely to experience depression or anxiety symptoms. 

Enjoy the summer, stay on your feet 

Summer should be a time for making memories — not sitting on the sidelines. By taking a few proactive steps, you can make the most of longer days and better weather without setbacks. 

If you're someone who loves to be active and get stuck into sports this season, be sure to seek out your local physiotherapy and sports clinics for tailored assessments, treatment plans, and performance advice.

Whether you're chasing a new personal best or just looking forward to weekend kickabouts, a little professional guidance could make all the difference. 

The best summers are spent moving, playing, and feeling strong — not stuck recovering. Start smart, and you'll finish strong. 

For more information on injury prevention, pre-season training advice, or how True Physio can help you enjoy an injury-free summer, visit true.physio or pop into your nearest clinic.