Keys to an Injury-Free Summer
Julia Pilliar (Certified Kinesiologist)

1.Pre-condition and start gradually.
Begin doing the exact movements you will be doing
during your sport at least a month before actually
playing. Give your body a chance to gradually adapt
early in the season, especially as the environment
(temperature) changes.

2. Warm-up before each game. Stretch AFTER.
Every time take 3-5 minutes before beginning to get
your muscles, tendons, and ligaments ready for action
by performing full body movements such as squats,
jogging on the spot, or easy skipping. Shoulder rolls and
arm circles are great to warm-up the shoulders.

3. Listen to your body.
If something doesn’t feel right, don’t force it. If you feel
that you have ‘tweaked’ a muscle or joint, give it enough
time to rest. Would you rather miss one game or the rest
of the season?

4. Use proper, well-fitted equipment.
Paying less for something that doesn’t quite fit can make
all the difference when it comes to sports injuries. Ensure
all of your equipment fits you to prevent muscle
imbalances and unnecessary wear and tear on joints
and soft tissues. Orthotics can ensure that your feet are
taken care of, which will help to protect the rest of your
joints, bones, and muscles.

5. Avoid being a ‘Weekend Warrior’.
Continue training during your season, especially if you
engage in sport only one or two days per week. Keep
your body active by exercising regularly. This will help
prevent injuries as your body will be used to activity.