April 8 2025
Spring is here, and with it comes the perfect weather for outdoor sports. Whether it’s baseball, tennis, or simply a casual jog, more and more athletes are gearing up to get back into action. However, this time of year also sees an increase in sports-related injuries, many of which are preventable with the right steps. At Sagewell Orthopaedics, we want to help athletes of all ages stay safe as they enjoy this active season.
Here are some actionable tips to help prevent common orthopaedic injuries this spring.
1. Always Warm Up and Stretch
Before jumping into any activity, starting with a proper warm-up is key. A five- to ten-minute routine like light jogging or dynamic stretches (such as leg swings or arm circles) helps increase blood flow to your muscles and improve flexibility, reducing the risk of strain or tears. Pay extra attention to your key muscle groups, like your hamstrings, quads, and shoulders, depending on your sport.
For tennis players or anyone using repetitive arm motion, make sure to stretch and strengthen your elbows, shoulders, and forearms to avoid issues like tennis elbow, a common spring injury.
2. Use the Proper Gear for Protection
The right equipment isn’t just about performance; it’s about protecting your body. Well-fitted helmets, pads, braces, and proper footwear are essential for sports like soccer, baseball, and cycling. For baseball players, protective gear such as batting helmets and knee guards can help avoid serious injuries.
For athletes playing on outdoor fields, ensure your shoes provide enough grip for uneven surfaces to avoid ankle sprains. And for older athletes, consider additional joint support such as knee braces for added stability.
3. Incorporate Injury Prevention Exercises
Strengthening your muscles and improving your balance can make a huge difference in preventing injuries. Focus on exercises that build core strength and improve joint stability. For example:
- Leg Strengthening: Incorporate squats and lunges to help stabilize your knees and avoid ACL tears.
- Shoulder Stability: Use resistance bands for exercises like internal and external shoulder rotations, especially if you play baseball or tennis.
- Ankle Strengthening: Balance exercises, such as standing on one leg or using a wobble board, may help prevent ankle injuries.
If you’re getting back into activity after a long winter, start slow and gradually increase the intensity to avoid overuse injuries. If you experience any persistent discomfort, it may be a sign of an underlying sports-related issue.
4. Stay Hydrated and Aware
Hydration isn’t just about keeping your energy up. It’s also crucial for maintaining muscle function and preventing cramps. Make sure to drink plenty of water before, during, and after exercise.
Additionally, listening to your body is vital. Swelling or discomfort shouldn’t be ignored, as continuing to push through these signs can lead to more severe injuries.
5. Advanced Solutions for Our Gilded Gliders
For our beloved “gilded gliders” – those who aim to maintain their mobility and enjoy the sports or activities they love – protecting joint health is a top priority. Whether it’s a friendly round of tennis, gardening, or simply keeping up with the grandkids, staying active can become challenging without proper care.
If you’ve been experiencing significant knee or other joint discomfort, it’s important to explore solutions that work for you. At Sagewell Orthopaedics, we’re proud to offer the CORI◊ Robotics-Assisted Surgical System for those considering knee replacement. This advanced technology delivers unmatched precision, shorter recovery times, and a path back to the activities you love.
Don’t wait to take the first step toward a more active and discomfort-free life!
Play Hard, But Play Smart
Spring sports season is one of the best times to get outside, enjoy a game, and stay active. But keeping safety top of mind is the best way to help ensure you can keep playing discomfort-free. If an injury does happen, Sagewell Orthopaedics is here to provide expert care and a personalized treatment plan to help get you back on track.
Don’t take unnecessary risks this season. By warming up, protecting your joints, and prioritizing injury prevention, you can enjoy all that spring sports have to offer. And if an injury has been holding you back, schedule a consultation with Dr. Scott Strasburger and take the next step towards feeling your best. Stay safe and active!
