Preventing Sprains in Summer Sports: Play Hard, Stay Safe in NW Calgary

When Calgary’s summer finally arrives, so do evenings of soccer, weekend hikes, beach volleyball, pickleball, and trail runs. With more activity comes a higher risk of ankle, knee, and wrist sprains. At Nolan Hill Physiotherapy and Massage Clinic, we help active Calgarians prevent sprains so you can enjoy a full, pain-free season.

We proudly serve Nolan Hill, Sage Hill, Beacon Hill, Evanston, Citadel, Hamptons, Royal Oak, Glacier Ridge, Panorama, Carrington, Livingston, Kincora, and Sherwood with multi disciplinary care, including physiotherapy, massage therapy, chiropractic care, IMS, dry needling, laser therapy, and medical acupuncture.

Understanding Sprains in Summer Sports

What Is a Sprain?

A sprain is a stretch or tear of a ligament—the tough tissue that stabilizes your joints. The ankle is the most commonly sprained joint, but knees, wrists, and thumbs are also at risk in summer sports injury physiotherapy.

How Do Sprains Happen?

In NW Calgary, common causes include:

  • Quick changes of direction in soccer, basketball, or pickleball 
  • Missteps on uneven trails while hiking in areas like 
  • Nose Hill and nearby pathways 
  • Hard landings during volleyball or jumping sports 
  • Falls from bikes or scooters on gravel or wet surfaces

Symptoms to Watch For

  • Sudden pain and swelling around the joint 
  • Bruising and tenderness 
  • Instability or “giving way” 
  • Limited range of motion or difficulty bearing weight

If your joint looks deformed, you cannot put weight on it, or pain is severe, seek urgent care to rule out fracture.

Smart Prevention Strategies for Summer

Small upgrades to your routine can make a big difference. Aim to build mobility, strength, and balance while managing your training load.

Warm-Up and Activation

  • Spend 5–10 minutes on dynamic drills: leg swings, walking lunges, arm circles, and light jogging or skipping. 
  • Add ankle and hip activation: calf raises, banded walks, and single-leg balance drills.

Strength and Balance (2–3x/week)

  • Calf raises (bent and straight knee), hamstring bridges, lunges, step-downs
  • Single-leg balance with reach or on unstable surfaces 
  • Core stability to protect knees/hips during cutting and jumping

Footwear and Support

  • Choose sport-specific footwear with good traction and support.
  • Consider custom foot orthotics if you have recurring ankle or knee strain, flat feet, or a history of overuse injuries. At Nolan Hill Physiotherapy and Massage Clinic, we offer assessment for custom foot orthotics Calgary athletes trust.

Technique and Load Management

  • Progress intensity and duration gradually (10–15% per week). 
  • Schedule at least one full rest day weekly. 
  • Learn proper landing mechanics: soft knees, hips back, and balanced weight distribution.

Terrain and Bracing

  • For trail activities, scan ahead for roots, rocks, and uneven surfaces. 
  • If you have a history of sprains, use sport-appropriate bracing or taping for stability.

Hydration and Recovery

  • Hydrate before, during, and after activity to reduce fatigue-related missteps.
  • Prioritize sleep, mobility sessions, and cross-training to support tissue health

What To Do If You Suspect a Sprain

Early, guided care speeds recovery and lowers the risk of re-injury.

  • Protect the area and avoid painful movements for the first 24–48 hours. 
  • Elevate and use compression to help swelling. 
  • Gentle, pain-free motion can begin early as tolerated. 
  • Book an assessment at Nolan Hill Physiotherapy and Massage Clinic for individualized advice.

We follow evidence-based progressions to return you safely to sport.

Treatment Options at Nolan Hill Physiotherapy and Massage Clinic

Our multi-disciplinary team provides coordinated care so you can move better, faster. Whether you searched “physiotherapy near me” or “physiotherapy Calgary,” you’ll find comprehensive support here.

Physiotherapy: Assess, Treat, Prevent

  • Thorough assessment of the joint, surrounding muscles, balance, and movement patterns 
  • Hands-on therapy to reduce pain and restore mobility 
  • Progressive, sport-specific exercise programming 
  • Return-to-play testing and injury-prevention plans
  • We are your local choice for sports injury physiotherapy and sports-related injury rehabilitation.

Massage Therapy: Ease Tension and Improve Mobility

  • Targeted techniques to reduce muscle guarding and improve circulation 
  • Helpful during various stages of healing and for prevention between games
  • Convenient for those searching for massage therapy Calgary NW

Chiropractic Care: Restore Joint Mechanics

  • Spinal and peripheral joint adjustments where appropriate 
  • Movement re-education for better loading and alignment
  • A practical option if you’re looking for chiropractors in Calgary NW

IMS, Dry Needling, and Medical Acupuncture

  • Reduces muscle spasm, improves neuromuscular control, and helps pain
  • Complements exercise-based rehab for faster gains

Laser Therapy for Pain

  • Low-level laser may help reduce pain and inflammation in acute or subacute sprains 
  • A gentle option offered through our laser physiotherapy NW Calgary services

Custom Foot Orthotics and Taping

  • Assessment and fitting for custom foot orthotics Calgary athletes rely on
  • Kinesiology taping or bracing for extra support during the return-to-sport phase

Pelvic Floor and Core Stability

  • For persistent lower limb issues, core and pelvic stability can be key
  • We offer pelvic floor physiotherapy Calgary NW as part of holistic care plans when relevant to movement and stability

If you’re dealing with injuries from a motor vehicle accident or workplace incident, we also provide coordinated care and direct billing for MVA physiotherapy Calgary and WCB physiotherapy Calgary cases.

Benefits of Early Treatment

Getting assessed early helps you:

  • Reduce pain and swelling sooner 
  • Restore range of motion faster 
  • Improve balance and strength to prevent re-injury 
  • Return to sport safely with a clear plan and objective milestones

Early rehab also reduces the risk of chronic instability and long layoffs from the activities you love.

Why Choose Nolan Hill Physiotherapy and Massage Clinic

  • Personalized care: Every program is tailored to your sport, position, and goals.
  • Multi-disciplinary team: Physiotherapists, massage therapists, and chiropractors collaborate to deliver efficient, well-rounded care.
  • Evidence-based approach: We use proven techniques and progressive loading strategies to help you return to play safely.
  • Community-focused: We proudly serve Nolan Hill, Sage Hill, Beacon Hill, Evanston, Citadel, Hamptons, Royal Oak, Glacier Ridge, Panorama, Carrington, Livingston, Kincora, and Sherwood.
  • Convenience: Evening and weekend appointments available, with direct billing options.

Whether you’re searching for “physiotherapy Calgary,” “massage therapy Calgary NW,” or a “physiotherapy clinic near me,” we’re here to help you move better this summer.

Your Summer Starts with Strong, Stable Joints

If you’ve had a sprain before, the risk of re-injury is higher without targeted rehab. An assessment at Nolan Hill Physiotherapy and Massage Clinic can identify the root cause and build a plan that includes mobility, strength, balance, and sport-specific drills.

Book your summer sport injury prevention screen or a comprehensive assessment today. Let’s keep you on the field, court, trail, or bike all season long—moving confidently and pain free.