Stay Injury-Free During Spring & Summer Sports

Athletes of all levels are eager to get back into their favorite spring and summer sports, from baseball and tennis to soccer and pickleball. Jumping right in without a proper warm-up can put you at greater risk of injury.

Without a foundation of strength and stability, you’re more likely to feel off-balance or sore as you ramp up the intensity of your activity.

Before you hit the field or court, try these simple exercises to build strength, improve control, and keep yourself strong all season long.

5 Go-To Exercises to Stay Injury-Free During Sports

If you’re looking to get back into the game or avoid injury, these exercises can help build the mobility, strength, and stability your body needs.

1. Wall Rotations – For Thoracic Mobility and Trunk Rotation

• • • Start in a half-kneeling position with one knee up, facing a wall.
    • With your front leg closest to the wall, place your outside hand on the wall.
    • Slide your hand up and over, rotating through your trunk and opening your chest.
    • Keep your fingertips in contact with the wall as you rotate and stretch.
    • Do 10 repetitions, then switch sides.

This exercise preps your upper body and core for the twisting motions needed in many sports.

2. Resistance Band Shoulder Rotation – For Shoulder and Trunk Stability

• • • Secure a resistance band under your opposite foot and wrap it around your fist.
    • Start with your thumb near your front pocket and lift your arm up, bending your elbow to shoulder height.
    • Rotate your hand up into a throwing motion, then slowly lower it back down with control.
    • Complete 2–3 sets of 10–15 reps per arm.

This builds shoulder stability and control for powerful and safe upper body movement.

3. Single-Leg Romanian Deadlift (RDL) – For Hip and Balance Strength

• • • Hold a weight in the hand opposite the standing leg.
    • Keep your knee slightly bent and spine tall.
    • Hinge forward at the hip while keeping your back flat and your pelvis level.
    • Feel the work in your glutes and hamstrings, then return to standing tall.
    • Do 2–3 sets of 10 reps per leg.

This move strengthens your lower body for dynamic sports positions like running, kicking, and pivoting.

4. Weighted Rotational Pivot – For Hip and Core Power

• • • Hold a weight close to your chest with both hands.
    • With feet hip-width apart, pivot and rotate your body to the right, lifting your left heel.
    • Rotate back to the left, lifting your right heel.
    • Keep your core engaged and your torso moving as one piece.
    • Do 2–3 sets of 10 reps (left and right = 1 rep).

This exercise builds rotational strength and power in your hips and core, essential for explosive movements like throwing, hitting, or sprinting.

5. Child’s Pose Stretch – For a Full-Body Cool Down

• • • Start on your knees with your hips back toward your heels.
    • Reach your arms forward and relax your shoulders.
    • For a side stretch, walk your hands to the left and hold, then switch to the right.
    • Hold each position for 30 seconds.

This cool-down stretch relaxes the back, hips, shoulders, and even the nervous system after a tough workout.

Train Smarter to Play Harder

Spring sports are a great way to stay active, but they demand strength, control, and mobility to avoid injury. Incorporating these exercises into your routine can make a big difference in how you move and feel on the field or court.

Don’t let pain or injury sideline your season. Our team of Physical and Occupational Therapists is here to help you prevent injury, stay active, and move pain-free all season long.

Treatment is covered by insurance, no referral is required to start, and with flexible in-clinic and virtual appointments available, you can find a time that works with your schedule.

Call 716-458-1990 or use this button to schedule online: