Summer is perfect for outside sports at home, in the park or on the water, or at leagues and camps. Unfortunately, summer is also primetime for sports injuries. With caution, you can avoid these seven common summer sports injuries.

1. Ankle sprains

Dr. Laurel Rudolph, a Marshfield Clinic sports medicine provider, says ankle sprains are among the top three most common summer sports injuries. They can happen at family picnics, sand volleyball leagues, parks or on any uneven surface.

“We go by what’s called the Ottawa rule for skeletally mature individuals,” Rudolph said. “If you can bear weight for three steps, and there are no gross deformities, you have time to see a provider. Use the R-I-C-E protocol, which is rest, ice, compression and elevation. If the ankle is painful or deformed, you likely need an X-ray.”

Read more: RICE or MICE? Treating strains and sprains

2. Trampoline injuries

Jumping on trampolines is another culprit of summer sports injuries, especially for kids.

“Most trampoline injuries occur when multiple people jump at the same time,” Rudolph said. “Injuries include fractures, and soft tissue injuries such as ligament sprains or muscle strains. Neck injuries can be severe and even life threatening.”

3. Overuse injuries in adults

At the beginning of the year, many people make weight loss goals. When warmer weather arrives, some transition from a treadmill to running outside.

Surface, experience and mileage can lead to overuse injuries like stress fractures. This also can happen if you don’t normally exercise but decide to do a “fun run” or 5K without adequate training.

Avoid overuse injuries by slowly increasing distance and intensity.

4. Overuse injuries in kids

Student athletes frequently attend multiple summer sports camps. Dr. Rudolph has seen students who have two camps for two different sports in one day; this can mean six or more hours of activity.

“Some of these athletes may be deconditioned, especially if they’re not in a spring sport,” Rudolph said. “Then there are others who participate in sports year-round and do not get a break.”

Training for the same sport and excessive hours of practice and/or competitions may lead to overuse injuries. Foot and tibia stress fractures are the most common. Dr. Rudolph strongly recommends cross training and allowing muscles adequate recovery time.

5. Bicycle injuries

Cyclists encounter several obstacles, especially while cross country cycling or dirt biking.

Like runners, cyclists also should slowly increase conditioning to prepare for longer rides. Knee pain is common when starting out too fast. Clavicle fractures are common with falls in cyclists.

6. Upper extremity injuries

Clavicle fractures are also common in skateboarders, rollerbladers, and water sports enthusiasts. Dr. Rudolph has seen upper and lower extremity fractures from tubing, wakeboarding and water skiing.

7. Eye injuries

In adult baseball or softball leagues, players don’t usually wear protective face equipment.

“People need to always be aware of where the ball is, even during warm-ups,” Rudolph said.

Other eye injuries can come from debris in a river while swimming, not wearing protective eyewear while in the sun or not maintaining safe distances when casting a fishing lure.

Read more: Watch out for eye injuries in sports and recreation

If you think you have any of these summer sports injuries, contact your provider. If the injury is serious, visit urgent care or the emergency department.