{"id":39407,"date":"2026-05-20T07:00:43","date_gmt":"2026-05-20T07:00:43","guid":{"rendered":"https:\/\/updates-www.mccdn.io\/vitals\/?p=39407"},"modified":"2026-05-20T22:09:09","modified_gmt":"2026-05-20T22:09:09","slug":"summer-sports-safety-tips","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/summer-sports-safety-tips\/","title":{"rendered":"Don\u2019t get benched this summer: 5 tips for playing safe","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

There\u2019s something special about playing your favorite sport on a sunny day. And summertime offers plenty of sports to choose from: soccer, baseball, beach volleyball, tennis, pickleball and more.<\/p>\n

Avoid getting benched this summer by following these top tips for your best and safest summer play.<\/p>\n

1. Don\u2019t forget to stretch<\/h2>\n

Just because it\u2019s warm outside doesn\u2019t mean your muscles are. One of the best ways to prevent an injury, such as an Achilles tendon tear<\/a>, is to stretch before physical activity.<\/p>\n

Start with a light warm-up, such as five- to 10-minute walk, then spend at least five minutes stretching. Hold each stretch for 30 seconds, breathe normally and don\u2019t bounce or jerk during the stretch.<\/p>\n

For the lower half of the body, the big muscles to stretch are calves, quadriceps, hamstrings, inner thighs and hip flexors. In the upper body, hit the major areas with chest, shoulders, triceps and biceps stretches.<\/p>\n

2. Always wear a helmet<\/h2>\n

Electric scooters and bikes are all the rage these days, but don\u2019t let yourself get so caught up in the excitement that you forget to put on your helmet.<\/p>\n

A recent study showed a 49-fold increase in e-bike riders with head trauma over a five-year period. Those numbers aren\u2019t surprising when you see how many people are cruising alongside traffic at speeds around 25 miles per hour, helmet-free.<\/p>\n

While everyone should wear helmets regardless of age or riding skill, they\u2019re especially recommended for kids and teens under the age of 16, who are particularly vulnerable to severe head injuries<\/a>.<\/p>\n

3. Avoid flip-flops on the basketball court<\/h2>\n

Wearing the wrong shoes for your sport increases your risk for both immediate and long-term injuries or pain, including in the arches, heels, toes, calves or knees. Plus, wearing shoes that lack proper protection leaves you vulnerable to getting your feet stepped on or a toe smashed.<\/p>\n

The basics of picking the right shoe<\/a>:<\/p>\n