Spring Sports Are Back: How to Stay Injury-Free This Season
As the weather warms up and the days get longer, athletes and weekend warriors alike return to outdoor sports. Whether you’re dusting off your golf clubs, hitting the tennis courts, or lacing up your cleats for soccer, spring sports bring new energy—and new injury risks.
At PAR 5 Physical Therapy, we see an influx of patients every spring dealing with common overuse injuries, muscle strains, and joint pain from ramping up activity too quickly. Here’s how to prepare your body, avoid injuries, and stay in peak shape all season long.
Common Spring Sports Injuries and How to Prevent Them
Springtime sports demand agility, strength, and endurance. Whether you’re swinging a golf club, sprinting on the track, or throwing a baseball, your body needs to be prepared for the unique movements of your sport. Here are some of the most common injuries we see and tips to prevent them:
1. Golfer’s Elbow & Tennis Elbow
What It Is: Overuse of the forearm muscles from gripping and swinging can lead to inflammation and pain in the tendons of the elbow.
Prevention: Strengthen the forearm muscles with grip exercises, wrist curls, and proper warm-ups. Pay attention to technique, and don’t overdo it on the first few outings.
2. Knee Pain & Runner’s Knee
What It Is: Pain around the kneecap caused by repetitive stress from running, jumping, or pivoting.
Prevention: Focus on hip and quad strength to support knee alignment. Incorporate mobility work for the ankles and hips, and wear supportive footwear.
3. Rotator Cuff Injuries
What It Is: Shoulder pain and weakness caused by repetitive overhead motions, common in baseball, softball, and tennis.
Prevention: Strengthen the rotator cuff with resistance band exercises and ensure proper shoulder mobility. Avoid overuse by gradually increasing activity levels.
4. Hamstring & Groin Strains
What It Is: Sudden acceleration or cutting motions can lead to muscle strains, particularly in sports like soccer, lacrosse, and track.
Prevention: Dynamic warm-ups, sprint drills, and hamstring strengthening exercises can improve flexibility and reduce strain risk.
How Physical Therapy Can Help You Stay in the Game
Whether you’re a competitive athlete or just getting back into recreational sports, physical therapy can play a key role in keeping you injury-free. Here’s how:
✔ Movement Assessments – Identify weaknesses and imbalances before they lead to injuries.
✔ Injury Prevention Programs – Customized strength, mobility, and flexibility plans tailored to your sport.
✔ Hands-On Treatment – Dry needling, joint mobilization, and soft tissue work to improve recovery and performance.
✔ Rehabilitation & Recovery – If you’re already dealing with an injury, targeted treatment helps you get back to 100% faster.
Get Spring-Ready with PAR 5 Physical Therapy
If you’re getting back into sports this season, don’t wait until an injury sidelines you. A movement assessment and personalized treatment plan can help you stay strong, mobile, and pain-free.
Schedule a visit with PAR 5 Physical Therapy today and make this your best spring season yet!
PAR 5 Physical Therapy specializes in helping active individuals in Morris County, NJ, get back to exercising and working out pain-free without taking time off or relying on injections or pain medication. PAR5PT offers physical therapy and performance services to all populations, with specialties in Orthopedics, Golf Fitness Training and Rehab, Manual Therapy Techniques, and Wellness Services.
If you have questions about anything, big or small, just call or text 973-490-4955.