Summer is here and so are the adult recreation leagues! Chances are, it’s been a few months since you’ve played your recreational sport. Whether it is softball, golf, pick-up basketball or any other sport, you want to make sure you’re taking the proper steps every week before your game.

Before jumping in, Thomas Hudgins, MD, Physical Medicine & Rehabilitation and Sports Medicine at NorthShore, shares tips to keep you playing on the field and out of the emergency room:

1. Get a workout in before you hit the courts. Winter usually means we’ve been in hibernation mode. Get your body acclimated to physical activity before your games.
2. Check your gear. Do your shoes have enough support? Is your helmet cracked? Stock up on what you need beforehand.
3. Fuel your body. Eating the proper snack before you lace up could help give you that extra boost you need to finish the game strong.
4. Warm up. Get your body loose, warm and distensible with a brisk walk before you begin your activity and perform some dynamic stretches.
5. Stay hydrated. Drink enough water before, during and after your games or practices.
6. Know your limits. Listen to your body – if something hurts, stop. Don’t overexert yourself.
7. Take a walk after the game. Let your muscles cool down properly by giving them a chance to recover after your game. Walk and do a few stretches before you sit.
8. Be safe in the heat. Knowing the signs of exertional heart stroke could save a life.

Dr. Hudgins also recommends keeping an ice pack and a first-aid kit nearby when playing.