Dr Mike Forsythe

Deputy Head of Sports Medicine

Return2Play & Meliora Medical Group

Cricket matches, athletics meets, and tennis tournaments are already in full swing, offering young people fantastic opportunities to stay active, develop skills, and enjoy healthy competition in the sunshine.

For coaches and parents, helping young athletes prepare safely is key. Whilst we see fewer injuries in the Summer than at other times of the year, we’ve already seen our fair share — from sprained ankles on uneven grass pitches to overuse injuries in young bowlers and tennis players. These early cases serve as a timely reminder of the importance of proper preparation and injury prevention.

The following outlines some important injury prevention tips focusing on warm-ups, protective equipment, and common injuries seen in popular UK summer sports.

The Importance of a Proper Warm-Up

A structured and thorough warm-up is one of the most effective ways to reduce the risk of injury.

An effective warm-up should include:

• Dynamic stretching
• Sport-specific drills: Cricket fielding drills, light rallying in tennis, or jogging a lap of the athletics track help bridge the gap between warming up and full match intensity.
• Gradual build-up: Start slowly and gradually increase the intensity to match the activity ahead.

Static stretching (holding stretches) should be saved for the cool-down, once muscles are warm and more pliable.

Protective Kit

Protective gear isn’t just for contact sports. In cricket, tennis, athletics, and other summer activities, the right equipment can make a huge difference in preventing injury.

Key items include:

• Cricket protection: Helmets, pads, and gloves are essential — even in training.
• Tennis gear: Properly fitting footwear with good ankle support helps prevent sprains, and quality rackets reduce strain injuries.
• Athletics kit: Spikes or running shoes must fit well and be suited to the specific event (e.g., sprinting vs distance running).
• Sun protection: Don’t underestimate the sun. Lightweight hats, high-factor sunscreen, and plenty of shade during breaks are vital for outdoor sports.

Parents and coaches should regularly check that kit is in good condition. Worn-out shoes, ill-fitting pads, or old helmets can quickly become hazards.

Common Injuries in UK Summer Sports

Being aware of typical injuries can help in both prevention and early intervention.

1. Sprains and Strains

Ligament sprains and muscle strains are common in all sports, particularly in fast-paced activities like tennis, cricket fielding, or sprinting.

Prevention tips: Emphasise balance exercises, core strength, and flexibility training to support joints and muscles.

2. Overuse Injuries

When young athletes repeat the same motions without enough rest, overuse injuries can develop:

• Shoulder and back injuries from bowling in cricket
• Tennis elbow (from repetitive strokes)
• Shin splints (especially in runners)

Prevention tips: Vary training sessions, encourage good technique, and prioritise rest and recovery days.

3. Fractures

Falls in athletics (particularly in hurdles, long jump, or sprinting) or cricket fielding mishaps can result in broken bones.

Prevention tips: Strengthening exercises, coaching safe landing and diving techniques, and ensuring playing surfaces are well maintained can all help reduce risk.

4. Heat-Related Issues

Though the UK weather can be unpredictable, warm spells do occur(!) — prolonged exposure without proper hydration can lead to heat exhaustion.

Prevention tips: Schedule breaks, encourage regular water intake, and keep an eye out for early signs of dehydration like dizziness, headache, or fatigue.

The Role of Coaches and Parents

Coaches and parents set the tone for a healthy sporting environment. By prioritising safety and wellbeing over “playing through pain,” adults teach young athletes to respect their bodies.

Practical advice includes:

• Encourage honest communication: Children should feel able to speak up about discomfort or injuries without fear of missing out.
• Promote cross-training: Playing a range of sports across the year builds a broader athletic foundation and reduces injury risks from early specialisation.
• Model good habits: Adults who warm up, hydrate, and value recovery set a powerful example.

Conclusion

Summer sport should be about enjoyment, development, and building lifelong healthy habits. Through proper preparation, including warm-ups, appropriate protective gear, and an awareness of common injuries, coaches and parents can help young athletes perform at their best — safely.