SUMMER to many of us means getting out and about more in the fresh air and enjoying our favourite seasonal sport.

Unfortunately, the bodies that we have been hiding under layers of clothes throughout the winter and spring may not be quite as ready for these new activities as we had hoped. And injuries are often the price we pay for failing to prepare properly.

Physio Tinashe Dangarembizi – better known as Nash – regularly sees the results of this in his clinics in Bolton, Bury and Manchester. As a Chartered Physiotherapist with a Masters degree, a BA in Sports Therapy, a qualified acupuncturist and a Level 3 Personal Trainer he knows that preparation is the key.

“Whether you’re an athlete or an amateur, flexibility is important to enhance the muscle elasticity and muscle tone,” he explained. “The benefits of stretching are to improve muscle control and reduce the risk of injury and delayed onset muscle soreness (lactic acid). Many conditions may result in muscle shortening and limited range of motion and require stretching exercises.”

He recommends regular exercise and a balanced diet. He added: “The recommended daily exercise for the 19 to 64 age-group is at least 30 minutes of moderate intensity or 20 minutes high intensity aerobic exercises every day and muscle strengthening activities at least twice a week.”

Warming up before you exercise is vital “as it allows oxygenated blood to circulate to the muscles/joints and to gradually increase your heart rate.”

Warming up makes muscles warm and soft enough to allow adequate stretching of the fibres to minimise the risk of injury.

Cooling down is also very important afterwards, allowing your heart rate to return to normal and to minimises lactic acid build-up.

There are various common injuries in specific sports.

Cricket – muscle strains in hamstrings are common, occurring when muscles and tendons are overstretched and tear. Tears are graded with a grade 3 usually needing surgery. Recovery time depends on the grade, your age, whether you smoke and genetics “but typically for most lasts between four and six weeks,” said Nash.

Ankle injuries are also common in cricket, caused by direct or indirect trauma like a fall or blow to the body that knocks a joint out of position.

In severe cases it can rupture the supporting ligaments. Grading is similar to hamstrings with recovery time typically three to four weeks.

Treatments include ice/heat for 20 minutes three times a day, medication (NSAIDs Non Steroidal Anti-Inflammatory Drugs), a personalised exercise programme, ultrasound and soft tissue release techniques.

Golf – Sciatica (low back pain) is typically described as leg pain, numbness and weakness originating in the low back or buttocks area and travelling down the leg. “In golfers, it is usually caused by the rotation of the trunk during a drive or swing of the club,” stated Nash.

Golfer’s elbow is another problem. Golfer’s elbow is pain in the inside of the elbow caused by friction of the arm muscle/tendon rubbing on the elbow bone. Recovery time is four to six weeks depending on severity.

Treatments include acupuncture/dry needling, friction massage, ultrasound, TENS machine, strengthening exercises and manipulation.

Tennis – Tennis elbow is a common players’ problem. Although there is debate as to whether inflammation and scarring of the muscle/tendon on the side of the arm is to blame, the main cause of tennis elbow is the repeated movements of the wrist and elbow.

Symptoms include stiffness in the morning, pain on the outer part of the elbow and pain from gripping and movements of the wrist.

Treatments include acupuncture/dry needling, friction massage, ultrasound, TENS machine and deep tissue massage.