Google searches for ‘adventure holidays’ spiked at the end of July. With this in mind, we delved into our claims data to reveal the sports and adventure holiday activities that were most likely to result in injuries, and collaborated with a sports and exercise medicine doctor to offer specific advice on how you can stay safe on action-packed trips this summer. Read on to find out more…
Sports and adventure holidays claims data
By reviewing our first-party claims data from 2024, we found that 41% of the sports and adventure holidays claims we received made reference to at least one injury type. From this analysis, we were also able to decipher which activities were most likely to result in claims, and it revealed that cycling accounted for the majority of the claims (47%), with watersports (28%) following close behind.
Other activities, such as hiking and trekking (7%), climbing and bouldering (7%), skydiving (4%), Thai boxing (4%), horse riding (3%), and golf (1%) were also listed in the 2024 stats.
To better understand the context behind our claims data, we asked Dr Lewis Raiman, a sports and exercise medicine doctor verified on Doctify, a healthcare review platform, to share the most common injuries on some of these types of sports and adventure holidays.
Dr Lewis Raiman, a sports and exercise medicine doctor verified on Doctify, a healthcare review platform
Cycling
Dr Raiman revealed that high-speed falls remain the main source of acute trauma with acromioclavicular-joint sprains and clavicle fractures, followed closely by distal-radius breaks when riders land on an out-stretched arm.
Mountain-bike crashes add the risk of thoracolumbar wedge/compression fractures and concussion whenever a rider goes over the bars on steep descents.
On the over-use side, millions of pedal strokes in a crouched posture trigger patellofemoral pain, iliotibial-band irritation, mechanical low-back ache, and ulnar-nerve (handlebar palsy) which typically begins with ring- and little-finger paresthesia before any hand-muscle weakness develops.
Watersports
Within watersports, kite surfing, kayaking, and scuba diving were the top three activities that resulted in injury (according to our claims data).
Dr Raiman shared that board-and tow-sports expose athletes to significant torsional loads, so knee injury is common particularly anterior-cruciate and medial-collateral ligament tears, while ankle sprains and fractures are also common.
Wakeboarding in particular carries a high concussion rate when riders ‘catch an edge’ and whip their heads into the water. Surfers experience shoulder sprains, knee strains and frequent head or face-lacerations from board impact.
Endurance stroke and paddle disciplines show an over-use pattern particularly of the shoulder with rotator-cuff tendinopathy and impingement – also noted are chronic lumbar strains, wrist tendinopathy in kayakers, and shoulder dislocations / labral tears during high-brace capsizes.
Hiking and trekking
Dr Raiman explained that the uneven terrain and prolonged eccentric descents of hiking place the lateral ankle ligaments and anterior knee structures under high load.
Typical injury presentations include a sudden giving-way sensation at the ankle, followed by swelling on the outer side, or diffuse pain around or just outside the kneecap after long downhills (commonly called hiker’s knee, comprising patellofemoral pain and iliotibial-band friction).
Progressive distances can also provoke Achilles or plantar tendinopathy, tibial stress reactions, and low-back muscle spasm.
Golf
Dr Raiman says that low-back pain tops the list of golf injuries for amateurs and professionals alike, because the modern swing subjects the lumbar spine to significant rotational and compressive stress.
Close behind are lead-shoulder impingement, lateral epicondylitis (ironically, the tennis elbow variety is more common than true golfer’s elbow), ulnar-side wrist tendinopathy, and aggravation of the lead knee meniscus.
Injury recovery insights
As part of our research, Dr Raiman also shared insights into how long common sports injuries typically take to heal, and what physiotherapy is recommended.
His insights revealed the following:
Cycling
Simple upper-limb fractures can return to easy spinning once radiographic union, pain-free shoulder or wrist motion, and functional grip strength (≈ 90 % of the opposite side) are present, typically six to eight weeks.
Patellofemoral and low-back pain settle after brief load reduction, correction of fit errors, and progressive quadriceps plus hip-abductor and core conditioning before a symptom-free build to intensity.
Handlebar palsy improves within three to eight weeks when the ulnar border is off-loaded, the wrist kept neutral, and nerve-glide drills are added, sensory recovery is the key green light for progression.
Watersports
Acute grade I–II sprains generally regain pain-free range and strength between six and twelve weeks; athletes return to the water only after hop-and-balance symmetry is confirmed.
Criterion-based pathways guide the rest:
- ACL reconstructions usually clear at nine to twelve months
- First-time shoulder dislocators can often return to higher load paddling or bracing at four to six months after cuff-labral strength and apprehension-free range are restored
- Complex ankle fractures graduate between four and nine months depending on fixation and proprioceptive milestones
- Over-use syndromes respond to temporary volume cuts, technique correction and progressive strengthening programmes, with full training only when functional tests are pain-free and symmetrical
Hiking and Trekking
Acute sprains benefit from RICE (rest, ice, compress, elevate) followed by early protected motion, proprioceptive drills, and progressive loading; most Grade I sprains are trail-ready in roughly four weeks, while Grade II sprains may need up to eight weeks.
Anterior knee pain responds to hip-core strengthening, step-down drills, and temporarily reducing steep descents.
Tendinopathies improve with daily eccentric loading and careful distance management, while confirmed stress fractures require impact rest until pain-free hopping and imaging show union before a graded return.
Golf
Most golf injuries are overuse conditions and respond to staged conservative care. A typical pathway is 7–10 days of relative rest and anti-inflammatory measures, followed by four to six weeks of progressive loading focused on mobility, endurance and finally power.
Low-back strains and ulnar-side wrist tendinopathy often settle within six to eight weeks; lateral epicondylitis takes a similar time-frame provided daily eccentric forearm work is performed.
Expert advice for safe sports and adventure holidays
Dr Raiman also shared his thoughts on the best exercises to prepare for an action-packed week on a sports or adventure holiday.
Cycling
A professional bike fit is first-line and considering padded gloves or ergonomic grips can lower joint and nerve stress. Twice-weekly hip, core and scapular strength work plus a gradual mileage increase allows adaptation to load.
For road cyclists, high-visibility kit and well-maintained brakes reduce crash risk; mountain-bikers benefit from a dropper-post, body-position skills and quality protective equipment such as full-face helmets and wrist guards
Watersports
Neuromuscular landing drills and low-impact plyometrics twice a week sharpen single-leg control and curb ACL risk in board- and tow-sports.
Quick-release bindings, multi-impact helmets and buoyant vests soften the inevitable falls, while a five-minute dynamic warm-up and the discipline to end a session at first signs of fatigue reduce the late-run crashes.
Stroke- and paddle-athletes protect shoulders and spines with weekly scapular, rotator-cuff and hip- circuits, a careful increase in load, and technique checks, and ergonomic aids.
Hiking and trekking
Skipping pre-hike conditioning, debuting new boots on the main trek, over-packing, and rushing descents are the classic errors that turn manageable niggles into full evacuations.
A structured six to eight week conditioning block that incorporates calf and hip-strength work, single-leg balance drills, and hill intervals is evidence-backed.
Add well-fitted, worn-in boots, moisture-wicking socks, and trekking poles to reduce downhill knee forces.
Keep pack weight ideally below about one-quarter of body weight, avoid significant weekly distance increases, and tape or brace a previously injured ankle.
Golf
A brisk dynamic warm-up followed by a rotation-specific strength programme, core-endurance drills (bird-dog, side bridge), hip-mobility patterns (lunge reaches, leg swings) and scapular-stability work (band external rotations, push-up-plus) is associated with lower injury rates. Technical coaching can refine technique and correct errors that may predispose to injury.
Sports & adventure holiday insurance from SportsCover Direct
Since 1991, we’ve been providing specialist sports insurance tailored for people who live for adventure. Our sports travel insurance is designed to go far beyond standard travel policies, offering protection for over 500 sports and activities worldwide.
At SportsCover Direct our specialist travel insurance is tailored towards amateur sports enthusiasts, from one-off challenges to experienced competitors, taking part in a wide range of sports, activities, training and competitions.
With cover available for over 500 sports and activities, we help you find the right protection, whether you’re cycling in a sportive, trekking at altitude, diving in open water or enjoying a golf holiday.
Standard travel insurance often excludes sports, especially when it comes to extreme activities, organised events, or remote destinations. That’s why our sports travel insurance provides specialist cover while participating, training, or competing in a wide range of sports, from low-risk to high-adrenaline.
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*Based on sports and adventure holiday claims data from 2024 that mention at least one injury
This blog has been created as general information and should not be taken as advice. Make sure you have the correct level of insurance for your requirements and always review policy documentation.