You’ve waited all year for this: the sun is shining, your gear is out of storage, and the fields, courts, and trails are calling. But before you dive into a summer packed with soccer matches, tennis sets, long-distance runs, or beach volleyball showdowns, it’s time to talk about the one thing that could sideline all the fun: injury.
Summer sports injuries spike every year—and not just among elite athletes. Weekend warriors, casual players, and returning fitness enthusiasts are all at risk. At LiveWell Health and Physiotherapy, we regularly treat the strains, sprains, and overuse injuries that accompany this seasonal surge in activity. The good news? Most of them are preventable. Even better? If they do happen, we can help you recover quickly and safely.
This guide dives deep into the most prominent summer sports injuries, how to avoid them, and how to treat them with the help of LiveWell’s expert team.
Soccer, Tennis, and Runners: The Usual Suspects
At LiveWell, we see a steady stream of patients recovering from injuries related to these sports. Our combination of physiotherapy, chiropractic adjustments, and massage therapy plays a critical role in both prevention and recovery. For soccer players, ankle bracing and strengthening are often supported with custom orthotics to improve agility and alignment. Tennis players benefit from shoulder mobility sessions integrated with Pilates, while runners respond well to gait analysis, osteopathic alignment work, and soft tissue therapy tailored to their mileage and mechanics.
Let’s start with the three biggest culprits when it comes to summer injuries:
Soccer: Fast-paced with frequent pivots and sudden stops, soccer commonly causes ankle sprains, ACL tears, and hamstring strains. Whether you’re playing competitively or just kicking a ball around with friends, improper footwear, uneven terrain, or poor warm-ups are a recipe for injury.
Tennis: The combination of short sprints, upper body rotation, and repetitive movements makes tennis players frequent victims of rotator cuff injuries, tennis elbow, and calf strains. Add a hard court surface and you’ve got a high-impact situation for joints.
Running: Summer is race season, but ramping up mileage too fast can cause shin splints, plantar fasciitis, runner’s knee, and Achilles tendonitis. Heat and hydration play a role, too—dehydration leads to fatigue, which leads to compromised form, which leads to injury.
If you’re active in any of these sports—or planning to be—this blog is for you.
Why Summer Injuries Happen More Often
LiveWell’s approach combines education with practical tools. For example, we provide pre-season screenings and sport-specific mobility assessments to help athletes recognize risks before they become injuries. Our naturopathic team can also support your overall well-being with personalized hydration guidance and supplements focused on digestion and stress management.
Aside from the sudden spike in activity, summer injuries often occur because athletes skip crucial steps: proper warm-ups, gradual progression, hydration, and recovery time. Warmer weather makes muscles feel more limber, which can be misleading. You feel ready to go hard—but your tendons, ligaments, and joints might not be.
Muscle fatigue sets in faster in the heat, altering your biomechanics and increasing the likelihood of missteps. Add the mental push to “make the most of the nice weather,” and you’ve got a perfect storm for sports-related mishaps.
Expanded Injury Insights by Condition and Age Group
Plantar Fasciitis
This common injury among runners and hikers results from repetitive strain on the plantar fascia ligament that supports the arch of your foot. Patients often report sharp, stabbing heel pain—especially with the first steps in the morning. At LiveWell, treatment combines custom orthotics, manual therapy, taping, and targeted calf stretching. Runners aged 30–50 are most at risk, especially if they’ve recently increased mileage or changed footwear.
Shin Splints (Medial Tibial Stress Syndrome)
Shin splints plague new runners and those increasing their intensity too quickly. Pain runs along the front of the lower leg and worsens with impact. Key to recovery is reducing inflammation, identifying biomechanical flaws, and gradually rebuilding capacity. Physiotherapy, dry needling, and gait retraining are often used. Youth athletes and beginner runners are particularly prone to this injury due to sudden training volume increases.
Shoulder Impingement
Common in racquet sports and swimming, this occurs when the rotator cuff tendons are compressed during overhead motion. Athletes over 40 are more vulnerable due to age-related changes in joint space and posture. Our treatment focuses on restoring shoulder mechanics, scapular control, and thoracic mobility. We often include Pilates or personal training to reinforce proper movement patterns.
Hip Flexor Strain
Athletes who sit for long periods and then perform explosive movements (think office workers who play soccer or softball after work) often experience hip flexor pain. It’s more common in adult men ages 35–55. At LiveWell, we assess the hip-lumbar relationship, release tight tissues, and reintroduce load carefully through resistance training and mobility work.
Achilles Tendonitis
This overuse injury affects runners, tennis players, and hikers, particularly those in their 30s and 40s who suddenly return to high-impact activities. Treatment may include eccentric loading, heel lifts, and soft tissue release. Addressing foot mechanics through orthotics can prevent recurrence.
The Big Five: Most Common Injuries We Treat at LiveWell
1. Ankle Sprains
Soccer, basketball, trail running—ankles take a beating. A single misstep on uneven ground can overstretch or tear ligaments. Treatment at LiveWell includes swelling management, range-of-motion exercises, and proprioception training to prevent re-injury.
2. Hamstring and Calf Strains
Quick acceleration or deceleration—common in soccer and tennis—puts hamstrings and calves at risk. Manual therapy and progressive loading are key to healing. Massage therapy can accelerate tissue repair.
3. Runner’s Knee (Patellofemoral Pain Syndrome)
Frequent in runners, this pain below the kneecap often stems from poor alignment, weak glutes, or excessive mileage. We use gait analysis, custom orthotics, strengthening programs, and manual therapy to correct mechanics and relieve pain.
4. Rotator Cuff and Shoulder Overuse
Tennis players and swimmers often develop shoulder instability or rotator cuff strain from repetitive overhead motions. Physiotherapy and Pilates-based strengthening restore stability and mobility. In chronic cases, chiropractic or osteopathy may address underlying thoracic spine restrictions.
5. Heat-Related Fatigue and Dehydration Injuries
Cramping, muscle fatigue, and mental fog increase with dehydration. While not an injury in itself, dehydration raises the risk of bad decisions that lead to injury. Educating clients about hydration strategy and electrolyte balance is a crucial preventive step.
Pro Tips to Stay Injury-Free This Summer
Our personal training team at LiveWell is here to coach you through sport-specific conditioning routines and stretching programs. If you’ve had a previous injury or are starting a new activity, a few sessions can set you up for a safer season. Massage therapy and cupping can also be scheduled post-activity to speed up muscle recovery and reduce inflammation.
Don’t Skip the Warm-Up: A five-minute jog, mobility drills, and dynamic stretching can prepare your body for movement. Start slow and ease into activity.
Respect the Cooldown: Static stretching, foam rolling, and light movement help flush lactic acid and prevent stiffness.
Cross-Train: If you’re a runner, try cycling or swimming once a week. If you’re a tennis player, Pilates can strengthen neglected stabilizers.
Hydrate with Purpose: Don’t just drink water. Add electrolytes if you’re active for over 45 minutes. Dehydration decreases performance and increases injury risk.Watch the Heat Index: Avoid peak hours. Early morning or evening workouts lower your risk of overheating.
How LiveWell Can Help You Stay in the Game
Our multidisciplinary team at LiveWell provides integrated, athlete-centered care. From proactive treatments to restorative therapies, we draw on our full suite of services to support your unique recovery and performance goals:
- Physiotherapy for pain, mobility, and function
- Chiropractic for alignment and nervous system health
- Massage therapy to reduce tension and boost recovery
- Osteopathy for full-body mechanical balance
- Custom orthotics and bracing for joint support
- Pilates and personal training to build resilient strength
- Pelvic physiotherapy for female athletes facing core and pelvic floor issues
- In-home physiotherapy when convenience or recovery requires it
Every treatment begins with a full assessment so we can build a personalized plan. Whether you’re recovering from a sprain or looking to prevent one, we’ll design a strategy that meets your sport, schedule, and goals.
Spotlight: Active Women and Pelvic Health
Many women experience pelvic floor dysfunction following childbirth, or as a result of high-impact sport. Leaking while running or feeling instability during training is not normal—and it’s definitely not something you have to live with.
Pelvic physiotherapy at LiveWell addresses these issues with respect, discretion, and results. Our approach begins with a thorough assessment that may include both external and internal evaluation depending on comfort level and condition.
We treat:
- Stress and urge incontinence
- Pelvic organ prolapse
- Diastasis recti (abdominal separation)
- Pain during or after activity
- Core instability that affects strength training or running
Our treatment includes:
- Physiotherapy to assess core mechanics and guide progressive rehab
- Pelvic physiotherapy including internal manual therapy
- Integration with Pilates for breath and posture coordination
- Personalized home exercise programs and support
This type of care is especially important for:
- Postpartum athletes returning to running or weightlifting
- Women dealing with unexplained pelvic pain
- Active individuals with core weakness or balance issues
Pelvic physiotherapy isn’t just about resolving discomfort—it’s about restoring confidence, performance, and quality of life. It’s ideal for runners, CrossFit enthusiasts, and anyone lifting weights or returning to sport postpartum.
Spotlight: Active Men and Injury Resilience
While much of the conversation around injury prevention focuses on women’s pelvic health, active men face their own set of physical challenges—especially those balancing high-intensity sports with demanding work schedules or long commutes.
At LiveWell, we frequently see male patients struggling with recurring lower back pain, shoulder impingement, Achilles tendonitis, and hip mobility issues. These often stem from a combination of intense recreational activity layered on top of tight hip flexors, weak glutes, or underused stabilizing muscles. Weightlifters, weekend hockey players, mountain bikers, and golfers all benefit from proactive assessments that focus on mobility, functional strength, and recovery.
We provide:
- Core and lumbar stabilization programs
- Hip and shoulder mobility routines
- Manual therapy and active release techniques
- Tailored personal training to balance muscle groups
Many men also benefit from osteopathy and chiropractic care to restore alignment, as well as massage therapy to manage tension in overused muscles. Recovery is a strength—not a weakness. Taking care of your body with intentional programming and integrated care means you can stay stronger, longer—and keep pushing your limits safely.
We also offer hot stone massage therapy for deep muscle relaxation and increased circulation. This is especially helpful after long training blocks or competitions, and it complements both chiropractic and osteopathic treatments beautifully.
Rehab Timelines: What to Expect When Recovering
Understanding recovery timelines helps set realistic expectations. While individual healing varies, here’s a general guide for common summer injuries we treat at LiveWell:
Ankle Sprains:
- Mild: 1–2 weeks of rest and physiotherapy
- Moderate: 3–6 weeks with manual therapy, bracing, and proprioception training
- Severe: 6–12 weeks, may involve imaging or referrals
Hamstring Strains:
- Grade 1: 1–2 weeks
- Grade 2: 3–6 weeks
- Grade 3: 8+ weeks, especially if there’s bruising or re-injury
Rotator Cuff Injury:
- Tendinitis: 2–4 weeks with consistent care
- Partial tear: 6–12 weeks plus strengthening plan
- Severe tear or impingement: Often 12+ weeks with regular rehab and possibly imaging
Runner’s Knee:
- 4–6 weeks with strength programming and gait correction
Plantar Fasciitis:
- Often chronic if untreated—expect 6–12 weeks minimum with orthotic support and fascial release
Achilles Tendonitis:
- 8–12 weeks, depending on inflammation and daily load
We offer continual reassessment to tailor and adjust your plan as you heal. Faster results come from early action—don’t wait too long to start.
Nutrition and Hydration Tips for Active Summer Days
LiveWell’s naturopathic services are ideal for athletes looking to optimize recovery through diet and lifestyle. We also provide functional medicine consultations that can address low energy, muscle fatigue, or nutrient deficiencies that impact your performance.
Recovery and injury prevention don’t stop at therapy. What you eat and drink can have a major impact.
Hydration Essentials:
- Drink 250ml water every 20–30 minutes during prolonged activity
- Add electrolytes if sweating heavily or exercising >45 minutes
- Avoid energy drinks with high caffeine and sugar pre-activity
Muscle Recovery Nutrients:
- Protein: Crucial for rebuilding muscle tissue—aim for 20–30g post-workout
- Omega-3s: Help reduce inflammation (found in flax, chia, and fatty fish)
- Magnesium and potassium: Support muscle contractions and cramp prevention (found in bananas, leafy greens, and avocados)
- Collagen: Beneficial for joint and tendon healing, especially for older athletes
Snacking for Performance:
- Pre-activity: Complex carbs and a bit of protein (e.g., oatmeal with peanut butter)
- Post-activity: Fast-digesting carbs plus protein (e.g., fruit smoothie with whey)
Make Summer Your Peak Season
Whether you’re running marathons, chasing your kids around the backyard, or just returning to an active lifestyle after time off, LiveWell Health and Physiotherapy is here to help you thrive—not just survive.
Book a consultation today and let us help you make this your strongest, most injury-free summer yet.
LiveWell Health & Physiotherapy – Waterloo
4-570 University Ave E, Waterloo, ON N2K 4P2
(519) 880-1733
LiveWell Health & Physiotherapy – Baden
18 Snyder’s Rd W #5, Baden, ON N3A 4G8
(519) 634-9819
LiveWell Health & Physiotherapy – Driftwood
8C-450 Westheights Dr, Kitchener, ON N2N 2B9
(519) 570-4247
LiveWell Health & Physiotherapy – Lancaster
103-493 Lancaster St. W, Kitchener, ON N2K 1L8
(519) 579-6000
Book online at www.livewellhealthandphysiotherapy.com or call the clinic nearest you.
