The summer period is fast approaching which means many of us will be considering taking up new sporting activities or fitness routines ahead of our summer getaways!

With this in mind, we thought we would kick-start our ‘Summer Series’ with some tips on how to prevent injuries when taking up new sports. First of all, it is important to highlight that although maintaining your fitness whilst on holiday is important, it is also just as important to enjoy yourself – without major restriction!

When embarking on the journey of taking up a new sport, it is crucial that you remember to pace yourself – especially after a period of inactivity. You must ensure that you listen to your body and manage your expectations.

After all, Rome wasn’t built in a day!

Having a good stretch routine is vital for preventing injury and promoting recovery. Some examples of good stretches include:

• Leg swings
• Plank walk-outs
• Body twists
• Arm circles
• Calf raises

Stretching before a session helps to promote flexibility and minimise the risk of pulling a muscle or causing a strain. You should aim to stretch out each muscle group for up to ten minutes before and after a workout.

Always! But especially in the summer months when it is likely to become dehydrated. Taking up a new sport or fitness routine often means we are using muscle groups that we may have neglected in the past which is why it is crucial to keep our muscles hydrated to ensure they perform at the optimum level. Remaining hydrated will also reduce the risk of muscle cramps which could lead to further injury.

In the hotter months, it can be tempting to avoid wear extra clothing or protective accessories, but it is so important not to avoid this – especially when you are embracing a new sporting activity. Whether it’s a helmet, knee pad, or elbow pads, we urge you to make this a priority to prevent serious injury!

Potentially one of the most important measures to take when taking up a new sport is to ensure your body has the time to rest and recover. Pushing yourself past your limit is a common cause of physical injuries and is something that should always be avoided. The first two weeks of a new routine can be mentally and physically exhausting, and in order to increase fitness in time for those summer plans, it is vital to allow yourself time to rest. Try your best to get 7-9 hours of sleep per night and ensure you have rest days to break up your routine. You will thank yourself for it!