Dust off those running shoes and find that soccer, football and/or basketball equipment in the garage or basement because warmer weather is here. And, with spring officially in the air, many of us who had limited exposure to exercise and outdoor activities during the winter begin our regimen.

Not only is spring a busy time for high school and college athletes, but it’s also a time for weekend warriors—those who do much of their physical activity during the weekend—to engage in recreational sports.

Patrick Michael Birmingham, MD, Orthopaedic Surgery & Sports Medicine, offers practical advice to weekend warriors, and high school and college athletes, to reduce injury risk while enjoying outdoor activities:

• Weekend warriors and recreational athletes should try to include some sort of training and exercise during the week to strengthen muscles. This is especially important for the muscle groups that you will be using in your dominant sport. Implementing this into your weekly routine one to two times can greatly decrease your chances for injury.
• Teenagers actively involved in sports are encouraged to take a few days off. Not only will this positively impact performance, but it also can help prevent injuries.
• Teenagers should also be sure to eat well and properly fuel their bodies both before and between practices. Vegetables and lean proteins are a great source of necessary nutrition. Staying well hydrated is also essential.
• Regardless of how frequently you partake in sports, be sure that if you suffered an injury you have fully recovered and healed before you return to the sport or activity.

What sports do you play? What do you do to reduce your risk for injuries?