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Cedars Sinai – As the weather warms up, many are eager to get back to their favorite outdoor activities. But jumping in too fast or without proper preparation can lead to strains, sprains and overuse injuries that could sideline you for weeks or even months.
Taking the right precautions can help athletes at all levels to stay in the game and avoid unnecessary setbacks.
The Cedars-Sinai Newsroom spoke with Michael Banffy, MD, chief of Sports Medicine at Cedars-Sinai Orthopaedics, to learn how to prevent common spring sports injuries and safely ease back into an active lifestyle.
What are the most common springtime sports injuries?
Banffy: As people get back into their sporting activities, if they haven’t done much during the winter, they have a higher risk of soft tissue injuries like muscle pulls, ligament strains or even sprained ankles. If they push too hard, too fast, they may also develop chronic overuse injuries like tennis elbow or shin splints.
For example, if someone decides to start running again and immediately goes out for a 10-mile run, they’re putting themselves at risk for injury. Instead, gradually building up—starting with 1 or 2 miles and progressing from there—can help condition the muscles and joints properly.
How can sports injuries be prevented?
Banffy: You don’t want to go from zero to 100. It’s important to have some level of physical activity—even if it’s not your main sport—so that your muscles stay strong and flexible. Strength training and flexibility exercises, such as yoga or Pilates, are essential to maintaining muscle balance and joint stability.
Cross-training is also key. In baseball, for example, we strongly encourage players not to play year-round. Athletes want to be the best and may think that constant practice is the way to get there, but overuse leads to injury. Doing something different in the offseason—like throwing a football instead of a baseball—uses a different biomechanical motion that can help preserve joint health while maintaining overall fitness.
How can you tell if it’s muscle soreness or an injury?
Banffy: Most of us experience muscle soreness as we get back into any activity, and that’s normal. Typically, soreness will resolve with rest. But a true injury usually happens suddenly during the activity.
For example, if you’re playing tennis and suddenly feel a pop in the back of your leg, that’s likely an acute injury that needs medical attention. In contrast, if you just feel general muscle fatigue after playing, that’s expected and can be managed with stretching and recovery techniques.
What are some recovery tips?
Banffy: If it’s mild soreness or a low-grade strain, stretching and light movement can help. Oral anti-inflammatories like Advil or Aleve can also help manage discomfort.
Other key recovery strategies include getting enough sleep, staying hydrated and allowing proper rest between activities. Research shows that dehydration is directly linked to muscle injuries, especially hamstring strains. If you’re not drinking enough fluids, your muscles are more prone to fatigue and strain.
To stay properly hydrated, plan ahead and make sure you have enough liquids during activities—especially if you’re exercising in hot weather, where your hydration needs increase. Pairing hydration with adequate sleep and proper nutrition will help your body recover and reduce the risk of injury. If pain persists or worsens, it’s important to seek medical advice to rule out a more serious injury.
Read more on the Cedars-Sinai Blog: Play Like the Pros—Take a Break
Information Source: Cedars Sinai
