Top 7 Summer Sports Injuries Physical Therapists See and How to Prevent Them

Summer in Orange County means more time on the basketball court, volleyball sand, hiking trails, and local sports fields. As people take advantage of the warmer weather and longer days, activity levels often increase quickly after a less active season. 

While that return to exercise is great for overall health, it can also raise the risk of injury. Physical therapists often see more sprains, strains, and overuse injuries during the summer, especially when muscles and joints are asked to do more than they’re prepared for. 

At Thrive Therapy in Fountain Valley, many of the sports injuries we treat are linked to sudden increases in activity rather than a single accident. Understanding the most common injuries and how to prevent them can help you stay active all season long. 

Why Summer Sports Injuries Are So Common? 

As the weather warms up, many people spend more time playing sports, exercising outdoors, and staying active. It’s one of the reasons physical therapists see more sports injuries during the summer than at other times of the year. 

Most injuries happen when activity levels increase faster than the body can adapt. A sudden return to running, hiking, basketball, tennis, or other high-impact activities can place extra stress on muscles, tendons, and joints, especially after a period of reduced activity. 

A few common factors are responsible for most summer sports injuries. 

Doing Too Much, Too Soon 

A full day on the basketball court, a long hike, or a rapid increase in training can overload muscles, tendons, and ligaments that aren’t ready for the demand. This often leads to sprains, strains, and inflammation. 

Repetitive Stress on the Same Areas 

Sports like tennis, baseball, swimming, pickleball, and volleyball involve repeating the same movements over and over. When fatigue sets in or mechanics break down, stress builds up in the muscles, joints, and tendons. 

Underlying Weaknesses and Movement Issues 

Poor mobility, muscle imbalances, and inefficient movement patterns can place extra strain on certain parts of the body. Over time, these issues can contribute to shoulder pain, knee problems, ankle instability, and other common sports injuries. 

The 7 Summer Sports Injuries Physical Therapists Treat Most Often 

1. Rotator Cuff Strain or Tendonitis 

Shoulder pain is a common complaint during the summer, especially among people who play tennis, volleyball, baseball, softball, or spend more time swimming. These activities involve repeated overhead movements that can place extra stress on the rotator cuff tendons. 

In many cases, symptoms start gradually and become more noticeable after activity. What begins as mild soreness can eventually affect everyday tasks if the shoulder doesn’t have time to recover. 

Common signs include: 

• Pain when lifting the arm overhead 
• Discomfort when reaching behind the body 
• Weakness during throwing or lifting activities 
• Difficulty sleeping on the affected shoulder 

2. ACL Sprain or Tear 

The ACL is one of the major ligaments that helps keep the knee stable during movement. Injuries often happen during sports that involve jumping, pivoting, or sudden changes in direction, such as basketball, soccer, and volleyball. 

Many people describe feeling or hearing a pop at the time of injury, followed by swelling and instability. Because the ACL plays an important role in knee function, even simple activities like walking can become difficult after an injury. 

Common signs include: 

• A popping sensation during activity 
• Rapid swelling around the knee 
• Difficulty bearing weight 
• A feeling that the knee may give out 

3. Ankle Sprain 

Ankle sprains can happen almost anywhere, from a hiking trail to a basketball court. A simple misstep, uneven surface, or awkward landing can stretch the ligaments beyond their normal limits. 

While many people think of ankle sprains as minor injuries, they can lead to ongoing instability if not treated properly. Early rehabilitation often helps restore strength, balance, and confidence in the joint. 

Common signs include: 

• Swelling and bruising 
• Pain when walking or standing 
• Tenderness around the ankle 
• Reduced range of motion 

4. Tennis Elbow 

Despite the name, tennis elbow isn’t limited to racket sports. It can develop from any activity that involves repeated gripping, lifting, or wrist movements, including pickleball, golf, and even gardening. 

Symptoms usually build over time rather than appearing suddenly. Many people first notice discomfort when performing simple daily tasks before realizing the issue is affecting their sports performance as well. 

Common signs include: 

• Pain on the outside of the elbow 
• Weakness when gripping objects 
• Discomfort during lifting or twisting movements 
• Pain that worsens with repetitive use 

5. Hamstring, Quad, or Calf Strains 

Muscle strains are common in sports that require sprinting, jumping, or quick bursts of speed. When muscles are fatigued or not adequately prepared for activity, they become more vulnerable to injury. 

The severity can range from mild overstretching to partial tears that require a longer recovery period. Prompt treatment often helps athletes return to activity more safely and efficiently. 

Common signs include: 

• Sudden sharp pain during activity 
• Muscle tightness or cramping 
• Swelling or bruising 
• Difficulty running, jumping, or walking 

6. Patellofemoral Pain (Runner’s Knee) 

Runner’s knee is one of the most common overuse injuries seen in active adults. It frequently develops when training volume increases quickly or when underlying movement issues place extra stress on the knee joint. 

The discomfort is usually felt around or behind the kneecap and may become more noticeable during activities that involve repeated bending of the knee. 

Common signs include: 

• Aching pain around the kneecap 
• Pain while climbing stairs or squatting 
• Discomfort after prolonged sitting 
• Clicking or grinding sensations 

7. Shoulder Impingement or Bursitis 

Not all shoulder pain comes from the rotator cuff. Shoulder impingement and bursitis are also common in swimmers, throwing athletes, and people who perform repetitive overhead movements. 

As irritation develops within the shoulder, activities that once felt effortless can become uncomfortable. Without treatment, symptoms may gradually interfere with both sports participation and daily tasks. 

Common signs include: 

• Pain when reaching overhead 
• Discomfort reaching behind the back 
• Limited shoulder mobility 
• Pain that becomes worse at night 

How Physical Therapy Helps You Recover and Return to Activity? 

Getting back to your favorite sport isn’t just about waiting for the pain to go away. The goal is to recover fully, address what’s causing the problem, and reduce the risk of getting injured again. 

At Thrive Therapy, treatment begins with a comprehensive evaluation. Your physical therapist looks at factors such as strength, flexibility, mobility, balance, and movement patterns to understand why the injury happened and what may be slowing recovery. 

Reducing Pain and Improving Mobility 

Many sports injuries lead to pain, stiffness, and restricted movement. Hands-on techniques such as manual therapy, soft tissue mobilization, and joint mobilization can help improve mobility and reduce discomfort while the injured area heals. 

As movement improves, everyday activities and sports-specific motions often become more comfortable and easier to perform. 

Restoring Strength and Stability 

After an injury, muscles around the affected area can become weaker or less coordinated. Targeted strengthening exercises and flexibility exercises help rebuild support around the joint while improving overall stability. 

This is especially important for commonly injured areas such as the shoulders, knees, hips, and ankles, which rely on strong surrounding muscles for support. 

Addressing Movement Patterns 

Sometimes the injury itself isn’t the entire problem. Poor movement mechanics, muscle imbalances, or compensation patterns can place extra stress on certain parts of the body and increase the risk of recurring pain. 

Neuromuscular reeducation helps improve how the body moves during daily activities and sports, allowing athletes to perform more efficiently and with greater confidence. 

Preparing for a Safe Return to Sport 

Returning to activity too quickly can increase the risk of re-injury. That’s why rehabilitation should include a gradual progression back to sport-specific movements and activities. 

Whether you’re returning to basketball, hiking, tennis, running, or another summer activity, a structured rehabilitation plan helps ensure you’re physically prepared to get back out there safely. 

Practical Ways to Avoid Sports Injuries This Summer 

No prevention strategy can eliminate every injury, but a few simple habits can significantly lower the risk. Most of the injuries physical therapists treat during the summer share common contributing factors, which means many can be avoided with proper preparation. 

Start Every Activity With a Dynamic Warm-Up 

A warm-up does more than increase body temperature. It prepares muscles, joints, and the nervous system for movement. Instead of jumping straight into activity, spend a few minutes performing dynamic movements that mimic the demands of your sport. 

Examples include: 

• Leg swings 
• Arm circles 
• Walking lunges 
• High knees 
• Bodyweight squats 
• Light jogging 

Build Strength Throughout the Year 

Strength training isn’t only for competitive athletes. Strong muscles help absorb force, stabilize joints, and improve movement efficiency. 

A balanced strengthening program should include attention to: 

• Core stability 
• Hip strength 
• Shoulder stability 
• Leg strength 
• Balance and coordination 

Pay Attention to Technique 

Even small mechanical issues can create excessive stress on the body when repeated hundreds of times. 

Poor running form, improper throwing mechanics, or inefficient movement patterns may contribute to pain over time. This is where principles commonly used in ergonomic analysis can also apply to sports performance. 

A movement assessment can often identify areas that need attention before they develop into injuries. 

Choose the Right Equipment 

Equipment matters more than many people realize. Shoes that match your sport, activity level, and playing surface can influence how force travels through the body. 

Worn-out footwear, improper support, or equipment that doesn’t fit correctly can increase stress on the ankles, knees, hips, and lower back. 

Listen to Early Warning Signs 

One of the biggest mistakes athletes make is assuming pain will simply go away if they ignore it. 

Persistent soreness, swelling, stiffness, or reduced performance may be signs that the body needs attention. Addressing symptoms early is often far easier than treating a more advanced injury later. 

Make Recovery Part of the Plan 

Recovery isn’t a reward after training. It’s an essential part of the process. 

Muscles, tendons, and joints need time to adapt to physical demands. Without adequate recovery, the body has fewer opportunities to repair and strengthen itself. 

Simple recovery habits include: 

• Scheduling rest days 
• Prioritizing sleep 
• Staying hydrated 
• Managing training volume 
• Gradually increasing activity levels 

When Is It Time to See a Physical Therapist? 

Not every ache requires professional treatment. However, certain symptoms shouldn’t be ignored. 

Consider scheduling an evaluation if you experience: 

• Pain lasting longer than a few days 
• Significant swelling 
• Joint instability 
• Difficulty walking or moving normally 
• Pain that interferes with sports participation 
• Recurring injuries in the same area 

Seeking help early often leads to a smoother recovery process and can help prevent a minor issue from becoming a long-term problem. 

Specialized Sports Injury Care in Fountain Valley 

At Thrive Therapy in Fountain Valley, patients receive individualized treatment designed around their specific goals and activity level. Whether the injury occurred during a competitive event, recreational league, hiking trip, or weekend workout, the focus remains the same: helping people move better and return to the activities they enjoy. 

Our team includes experienced professionals with backgrounds in orthopedic rehabilitation, sports therapy, and functional recovery. 

• Lalli Betancourt, DPT, PT brings extensive experience in orthopedics and sports rehabilitation. 
• Emily Tran, PT, DPT brings a holistic approach to orthopaedic rehabilitation, combining manual therapy and functional exercise to help patients recover from injury and move with confidence. 
• Lauren Teng, PT, DPT combines expertise in orthopaedic rehabilitation, vestibular therapy, and post-operative care with Pilates-based movement to help patients restore strength, mobility, and long-term function. 

To make care accessible, Thrive Therapy accepts PPO, EPO, Medicare, and Medicare + Secondary Insurance plans for patients throughout Fountain Valley and Orange County. 

Final Thoughts

Summer sports and outdoor activities are a great way to stay active, but they can also increase the risk of injury when activity levels rise too quickly. Recognizing common issues such as rotator cuff strains, ACL injuries, ankle sprains, tennis elbow, muscle strains, runner’s knee, and shoulder impingement can help you address problems before they become more serious. 

If pain is limiting your activity or isn’t improving, the team at Thrive Therapy can help. Call (714) 850-7300 or schedule an appointment online to start your recovery and get back to the activities you enjoy.

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