Spring Sports Season Tips

As spring kicks off, athletes are back in motion – competing in baseball, softball, lacrosse, track and field, tennis, soccer, and other outdoor sports. It’s one of the most active times of the year, but it also brings a spike in sports injuries, especially to the shoulder, knee, and growth plates in younger athletes.

Ease Into Activity

Don’t go from 0 to 100.
A sudden jump from winter downtime to intense practices increases your risk for sprains, strains, and overuse injuries. Warm up gradually with mobility work, cardio, and strength training before full-speed competition.

Best for: Baseball, Softball Soccer, Track, Lacrosse

Protect Your Shoulders

Shoulder injuries are common in spring sports.
Repetitive overhead movements – throwing, serving, swinging – can strain the rotator cuff and labrum. If you’re feeling soreness or tightness early in the season, take it seriously.

Resistance band exercises

Scapular stability drills

Proper warmups and cool-downs

Sleeper stretches to maintain full rotation of your shoulder

Best for: Baseball, Softball, Tennis, Lacrosse

Prioritize Recovery

Recovery isn’t optional – it’s essential.
Hydration, sleep, and active recovery are key to maintaining performance and avoiding injury flare-ups.

Quick recovery tips:

Hydrate before, during, and after activity
Use foam rollers and stretch post-practice
Aim for 8+ hours of sleep during training periods

Best for: All athletes, especially during multi-day tournaments or doubleheaders

Watch for Youth Overuse Injuries

Young athletes need rest, too.
Spring is a high-risk time for growth plate injuries, like Little League shoulder and Osgood-Schlatter disease. Kids going through growth spurts are especially vulnerable.

What to watch for:

Persistent pain or swelling
Changes in movement or performance
Favoring one side of the body

Best for: Baseball, Softball, Soccer, Track, Youth Lacrosse

When to See a Specialist

Pain that sticks around isn’t normal.
If soreness lasts more than a few days or affects your performance, it’s time to check in with an orthopedic specialist. Early evaluations help guide smart decisions and avoid bigger setbacks.

Best for: Any athlete with recurring pain, swelling, or limited range of motion

About Dr. Joseph Tauro

Board-certified orthopedic surgeon with a focus on sports injuries, shoulder care, and arthroscopic techniques. I treat athletes of all ages – from weekend warriors to competitive youth players – across Toms River and the Jersey Shore region!

Located at: 9 Hospital Drive, Toms River, NJ 08755
Call today: 732.341.6226

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