Summer in Des Moines means more time outside—whether that’s youth baseball, weekend pickleball, cycling the trails, or training for races. While staying active is great for your health, the increase in activity also brings a higher risk of injury. The good news? Most summer sports injuries are preventable with a few smart habits.
Warmer weather often leads to a spike in these injuries:
- Sprains and strains (especially ankles and hamstrings)
- Runner’s knee and other overuse injuries
- Tennis or golfer’s elbow
- Shoulder injuries from throwing or swimming
- Heat-related issues like dehydration and heat exhaustion
Kids are especially at risk for overuse injuries due to repetitive motions in sports like baseball, softball, and soccer.
1. Don’t Skip the Warm-Up
Jumping straight into activity is one of the fastest ways to get hurt.
What to do instead:
- Spend 5–10 minutes on dynamic stretching
- Ease into activity (light jog before a run, easy swings before full effort)
- Focus on muscles you’ll be using most
A proper warm-up increases blood flow, improves flexibility, and reduces strain on muscles and joints.
2. Build Up Activity Gradually
One of the biggest mistakes people make is doing too much, too fast—especially after a less active winter.
Follow the 10% rule:
- Increase intensity, duration, or frequency by no more than 10% per week
This helps your body adapt and lowers your risk of overuse injuries.
3. Stay Hydrated (More Than You Think)
Iowa summers can be hot and humid, making dehydration a real risk.
Iowa summers can be hot and humid, making dehydration a real risk.
- Drink water before, during, and after activity
- Don’t wait until you feel thirsty
- Add electrolytes for longer or more intense workouts
Dehydration doesn’t just affect performance—it increases your risk of muscle cramps, dizziness, and heat illness.
4. Use the Right Equipment
Worn-out or improper gear can lead to preventable injuries.
Make sure you:
- Wear sport-specific, properly fitted shoes
- Replace shoes regularly (especially for runners)
- Use protective gear like helmets, braces, or pads when appropriate
For kids, properly sized equipment is especially important as they grow.
5. Listen to Your Body
Pain is your body’s way of signaling that something isn’t right.
Don’t ignore:
- Persistent soreness
- Sharp or worsening pain
- Swelling or limited movement
Resting early can prevent a minor issue from becoming a more serious injury.
6. Make Recovery Part of Your Routine
Recovery is just as important as training.
Include:
- Rest days each week
- Stretching or foam rolling
- Quality sleep
This is especially important for young athletes to play on multiple teams or in back-to-back tournaments.
When to See a Specialist
If pain doesn’t improve after a few days of rest—or if you experience swelling, instability, or difficulty moving—it may be time to see an orthopedic specialist.
At Iowa Ortho, our team helps patients of all ages stay active and recover safely so they can get back to doing what they love.
Stay Safe and Enjoy the Season
Summer is meant to be active and fun. With a little preparation and awareness, you can reduce your risk of injury and make the most of everything the season has to offer.