Don’t let a silly sports injury scupper your summer holidays (Image: Getty)
Most summer injuries aren’t freak accidents. While exercise is essential for good health, don’t let sport scupper your summer. “I see the same issues come up repeatedly,” says Sammy Margo, Chartered Physiotherapist and a Deep Heat and Deep Freeze advocate. “Often, injuries, pain, soreness and aches are down to not warming up or cooling down before exercising, poor technique, overuse, sudden increases in activity intensity after a long break and a lack of recovery between sessions.”
The bad news is that simply ignoring the pain usually makes it worse. Research commissioned by muscle and joint pain specialists Deep Relief found that 50% of Britons reported sleepless nights when they felt pain, 42% said pain makes it hard to get out of bed and 32% struggled to work.”
One of the main causes is poor preparation, according to experts. No matter your chosen sport or activity, a warm up and cool down are essential. Only 44% of people warm up before exercise, according to some research, yet, a proper warm-up gradually increases blood flow to the muscles and prepares the body for movement. “Try dynamic warm up exercises such as leg swings, arm circles, squats and walking lunges,” says personal trainer Elyn Marwick. “Cool down afterwards too with static stretches. This helps bring the heart rate down and prevents stiffness by encouraging circulation and removing waste products from the muscles.
Football: Knee and ankle injuries
Don’t end up like this when you’re trying to get away (Image: Getty)
Football has dominated our TV screens this summer with the 2026 FIFA World Cup. And many Britons will no doubt have dusted off their boots and headed onto the pitch themselves. But football remains one of the highest-risk sports for injuries. “The most common issues with football include ligament strains, ankle sprains and knee injuries,” says Elyn Marwick. “Rapid changes in direction, sudden stops, tackles and uneven pitches can place a lot of stress on lower body joints.”
Sammy Margo recommends building strength in your quads, hamstrings and glutes. “Making these stronger helps the body absorb force more effectively and provides better support and stability around the knees and ankles as strong muscles support your joints,” she explains.
“Go for squats, lunges and hip thrusts. Include balance work too, to improve coordination. And try single leg stands with your eyes closed. Don’t forget to warm-up and cool-down. As part of a warm up and a support hack people like myself swear by is using Deep Heat Muscle Massage Roll-on Lotion or Deep Heat Heat Rub as heat brings more blood to the muscles and added oxygen and nutrients to help with muscle warm up and so prevent injury.
“And always cool down and here also use a cooling therapy such as Deep Freeze Muscle Rescue Cold Spray which can help to calm minor aches and pains by soothing, cooling and reducing blood flow – a must post match or exercising in general.”
Tennis and padel: ‘padel shoulder’, ‘tennis elbow’
Summer typically brings epidemic of tennis injuries (Image: Getty)
Racket sports are known for causing upper limb injuries. “Repetitive overhead shots, serves and fast reaction swings place heavy load on the shoulder joint and forearm tendons,” says Elyn. “Padel, in particular, has fewer breaks, increasing overuse risk.” Swimming, although low-impact, involves repetitive overhead movements which can also lead to shoulder pain.
Sammy Margo recommends strengthening your rotator cuff muscles in your shoulders. “Try resistance band external rotations. Keep your elbow tucked into your side and slowly rotate your forearm with palms upwards against resistance. Hold, then return your forearm and repeat.”
Running: Calf and Achilles injuries
Whether it’s a park run, 5k or a marathon, pounding the pavements, especially without adequate preparation or training, can lead to lower body injuries. “Calf strains and irritation of the Achilles tendon, connecting the calf muscles to the heel bone, are common issues for runners,” says Sammy. “Hard surfaces, poor footwear and a lack of warm-ups and cool downs all contribute to this.”
Gradually increase your mileage and wear comfortable trainers. “Trainers typically need replacing every 500 miles,” warns Elyn. “Calf strengthening exercises are essential; try calf raises, where you slowly lift your heels off the ground while standing and then slowly lower down.” A high 91% of Brits agree that pain in one area can easily spread to another if untreated. “If you ignore a minor calf pain, your body will naturally compensate, changing the way you walk or run and placing extra strain on your knees, hips and lower back.”
Elyn recommends Deep Relief Duo Pain Relief Gel, the only anti-inflammatory gel to combine Ibuprofen and Levomenthol which penetrate through the skin rapidly to target the source of pain in 10 minutes.
Hot and cold
Heat and cooling therapies can help reduce aches and soreness in your muscles and joints. “Heat brings more blood, oxygen and nutrients vital for our muscle health, as well as relaxing aching and over tired muscles,” says Sammy Margo.
“Cooling therapies have the opposite effect, helping to calm minor aches and pains by calming inflammation and reducing blood flow.” For a simple way to make the most of hot and cold therapies, Deep Heat and Deep Freeze offer products in a range of formats and formulations, at home, at the gym, on-the-go or even when travelling this summer. For more information visit mentholatum.co.uk
Weights: Lower back pain
Personal trainer Elyn Marwick shares a wealth of advice on how to not injure yourself (Image: Courtesy Elyn Marwick)
Resistance-based training using dumbbells, barbells, kettlebells or even your own bodyweight, is one of the best things you can do for your body. Research has found that it can boost muscle mass, bone density, joint stability and posture. Plus, it helps to reduce the risk of injury as we age. But poor lifting technique remains one of the biggest drivers of gym-related injuries.
“Lower back strain occurs when people lift too heavy too soon, or rely on the back instead of core and glutes,” says Elyn. “Your core and glute muscles help stabilise your spine and distribute force properly during movements such as squats. If they’re weak or not engaged properly, your lower back takes too much strain.”
Prioritise form over load: use a lighter weight until you’ve perfected your form. “Engage your core muscles too,” says Sammy Margo. “Brace the muscles around your trunk to support your spine during lifts.” Don’t forget rest days. “When you train hard, you create small amounts of muscle damage and fatigue,” says Sammy Margo. “Rest days allow tissues to repair and grow stronger and avoid overuse injuries.”
Cycling: Neck, back and knee pain
Long periods in fixed positions on a bike can lead to strain in your neck, back, knees and even hips. “Sitting in a forward-leaning position for long periods can place a lot of tension through your neck, shoulders and lower back, especially if your core strength or mobility is lacking,” says Elyn. Incorrect bike setup is also a major contributor to pain, even if it feels as though it’s comfortable for you.
A saddle too low, places more pressure on the knees; a saddle too high strains hips and lower back,” explains Sammy Margo. “Your knee should have a slight bend at the bottom of the pedal stroke.” Taking breaks during longer rides to stretch can also help avoid pain. Deep Heat Pain Relief Back Patch is perfect for back pain and other large areas of the body; it activates within a minute and provides eight hours of targeted, warming therapy, as well as another eight hours of relief once the patch is removed.
