How to prevent summer injuries

By the Editorial Team · Monday, August 3, 2026

As summer sports activities rise, many injuries occur due to preventable factors like inadequate warm-ups, poor technique, and insufficient recovery, with football highlighted as a particularly high-risk sport. Experts stress that proper preparation, including dynamic warm-ups, strength exercises, and consistent cool-downs, is essential to reduce injury rates and support long-term muscle health.

As summer sports activities increase, so do the risks of injury, often due to preventable factors such as inadequate preparation and improper technique. Experts emphasize that most injuries related to exercise are not random accidents but stem from common issues like insufficient warm-up and cool-down routines, overuse, abrupt escalation in activity levels, and inadequate recovery periods.

Sammy Margo, a Chartered Physiotherapist and advocate of muscle care products Deep Heat and Deep Freeze, highlights that pain and injury frequently result from neglecting these foundational practices. Pain, if ignored, typically worsens, according to research commissioned by Deep Relief, a specialist in muscle and joint pain. The research reveals that 50% of Britons experience sleepless nights due to pain, 42% find it difficult to get out of bed, and 32% struggle with work when in pain.

Proper preparation is key regardless of the sport or activity. Despite this, only 44% of individuals reportedly perform warm-ups before exercising. Dynamic exercises such as leg swings, arm circles, squats, and walking lunges are recommended for warming up to gradually increase blood flow to muscles and ready the body for movement. After activity, static stretching helps reduce stiffness, lowers heart rate, promotes circulation, and assists in the removal of muscle waste products, according to personal trainer Elyn Marwick.

Football, in particular, remains a high-risk sport for injuries, especially during the ongoing 2026 FIFA World Cup season, as many amateurs return to the field. Common injuries include ligament strains, ankle sprains, and knee problems, largely due to the sport’s demands for rapid directional changes, sudden stops, physical tackles, and often uneven playing surfaces. These stresses primarily affect the lower body joints.

To mitigate these risks, strength-building exercises targeting the quadriceps, hamstrings, and gluteal muscles are advised to enhance joint stability and force absorption. Margo recommends squats, lunges, hip thrusts, and balance exercises such as single-leg stands with eyes closed to improve coordination and joint support.

Both experts also underscore the importance of consistent warm-up and cool-down sessions as part of injury prevention strategies. Supporting these routines, some practitioners endorse the use of topical muscle-relief products like Deep Heat Muscle Massage Roll-on Lotion and Deep Heat Rub to alleviate discomfort and support muscle recovery.

By adhering to proper preparation and recovery practices, athletes and casual participants can reduce the incidence of injuries and maintain active, healthy summers.

This article was reported by synthesizing coverage from multiple independent news outlets to present a balanced, unbiased account. Read about our editorial standards. Spotted an error? Let us know.