Started summer, residents increasingly come to sports grounds, parks, running tracks or actively spend their leisure time in nature. Padel, basketball, football, volleyball, running and cycling are not only a way to move but also an opportunity to regain previous physical shape after a sedentary cold season. Nevertheless, specialists emphasize that it is this desire to get back into good shape as quickly as possible that often becomes the main cause of injuries.
A study commissioned by “Lietuvos draudimas” shows that more than a third of the country’s residents (35%) have suffered an injury while actively spending their leisure time during the warm season. 15% of them reported that they had to seek medical help due to the injury sustained.
According to the insurance company’s data, more than 15,000 cases of injuries to residents are recorded annually in Lithuania, and the most common ones are ligament, muscle, and tendon strains, soft tissue damage, as well as bone fractures and joint injuries.
According to physiotherapist Indrė Kalnutė, the sport itself is often not to blame for the injury, but rather how intensely a person returns to sports after a passive winter period.
„I wouldn’t single out one specific sport or active pursuit that is inherently more or less prone to injury. It is more often the way we return to an activity, rather than the activity itself, that causes injury. With the arrival of the warm season, we move more, spend more time outdoors, and spontaneously or consciously return to our favorite sports. However, the body and nervous system do not always manage to adapt to the suddenly increased load,” says I. Kalnutė.
Sudden Load Increases Risk
The physiotherapist notes that the range of injuries in the warm season is very wide: „In contact sports such as basketball, football, or beach volleyball, ankle sprains and knee ligament or meniscus injuries are more common. Cycling, scootering, or rollerblading often result in fall injuries, while running or hiking more frequently lead to overuse injuries – Achilles tendon irritation, knee pain, and stress reactions of the foot or tibia.“
However, according to I. Kalnutė, in many cases, problems begin even before the first game or training session – from excessive expectations of one’s body. After winter or a longer passive period, a person often relies on the memory of what they could do before, rather than what their body is capable of today.
„After winter, many want to return to an active rhythm as quickly as possible, but the body does not always manage to adapt. With decreased physical activity, muscle strength, endurance, and tissue capacity to tolerate load decrease. Moreover, without regular exercise, movement coordination, reaction speed, and spatial awareness deteriorate, making movements less precise and placing greater stress on joints and soft tissues,” explains I. Kalnutė.
Padel Is Dangerous for Beginners
One of the sports that has been talked about more and more recently is padel. It is rapidly gaining popularity, appears easily accessible and social, attracting many people to the courts who previously did not exercise regularly or did so much less.
According to I. Kalnutė, padel itself is not exceptionally more dangerous than other sports, but its specifics can be a challenge for an unprepared body. The game in a smaller court is fast-paced, requires sudden stops, changes of direction, turns, sprints, overhead shots, and reactions to the ball off the walls. This creates a load on both the lower and upper body.
„Padel is often mentioned because it has become very popular and seems easily accessible. However, this game involves many sudden stops, changes of direction, and explosive movements that require good physical conditioning. Often, people who haven’t exercised for a long time start playing padel, so the problem lies not in the game itself, but in the body’s insufficient preparation for such a load,” says the physiotherapist.
The most common padel injuries are related to the feet, ankles, knees, elbows, shoulders, and back. Due to constant changes in direction and sudden stops, ankle ligaments can be strained, knee joints experience significant load, and repetitive racket swings strain the structures of the forearm, wrist, elbow, and shoulder.
„Padel has elements of both tennis and basketball. Like in tennis, there are many repetitive strokes that strain the shoulder, elbow, and wrist. Like in basketball, there are frequent sudden stops, changes of direction, and sprints, increasing the risk of ankle and knee injuries. Its distinctiveness lies in the smaller court, fast pace, and use of walls, which often puts players in unusual positions and leads to sudden, unplanned movements,” notes I. Kalnutė.
When Pain Signals an Injury
Audrius Zinevičius, a specialized risk insurance expert at “Lietuvos draudimo”, points out that injuries sustained during active leisure are often underestimated, especially if they occur during leisure time rather than in professional sports.
„In practice, we see that people often tend to think that an amateur sports injury is a temporary inconvenience – ‘I strained something, it will hurt a bit and then it will pass.’ However, even seemingly minor injuries can require not only treatment but also rehabilitation, additional examinations, or a longer recovery period. Therefore, it is important not only to move actively but also to recognize in time when the body needs help,” says A. Zinevičius.
According to him, additional health insurance becomes relevant in such situations not only for treatment but also for faster access to necessary services – specialist consultations, examinations, physiotherapy, or rehabilitation.
Physiotherapist Indrė Kalnutė emphasizes that muscle pain occurring after physical exertion does not always indicate an injury. Normal muscle soreness typically appears 12–24 hours after training, is strongest between 24–72 hours, and gradually subsides within a few days. It is usually felt as a dull ache or stretching in the muscle groups that were most actively worked.
However, sharp, stabbing, or suddenly occurring pain, clearly localized in one spot, worsening with movement, accompanied by swelling or limited range of motion, and not subsiding within 5–7 days, may signal an injury.
„A simple rule: normal muscle pain weakens over time, while traumatic pain usually persists or intensifies. The body as well as the nervous system signal excessive load – sleep disturbances, slower recovery, irritability, lack of motivation, reduced appetite, or more frequent colds. The body is constantly communicating with us – the most important thing is to learn to listen to it even before an injury occurs,” says I. Kalnutė.
A Safe Summer Starts with a Solid Foundation
According to the specialist, a safe return to more active sports begins first and foremost with a realistic assessment of one’s physical condition. It is important to understand that previous athletic form may not necessarily match the body’s current capabilities, so the load should be increased gradually, paying attention to warm-up, recovery, and general physical conditioning.
Footwear, sports surfaces, and equipment also play a role, but they are not the primary factor in injury prevention. Even the best footwear will not protect against injury if the load is too high or the body is not prepared for it.
„The most important factor in injury prevention remains the person themselves – the quality of their movements, strength, mobility, coordination, and the nervous system’s readiness to handle loads. I would consider footwear, surfaces, and equipment as auxiliary tools. The most important injury prevention starts with a strong, stable body that adapts to the load,” concludes I. Kalnutė.
