Summer is the perfect time to get outside and enjoy activities like gardening, golfing, pickleball, walking, swimming, and family vacations. However, increased activity can sometimes lead to injuries that put a damper on summer fun.

At Atlantic Physical Therapy Center, we often see a rise in certain injuries during the warmer months. Fortunately, many of them can be prevented with a few simple precautions.

1. Shoulder Injuries

Swimming, tennis, kayaking, and other summer activities can place extra stress on the shoulder, leading to rotator cuff strains, tendinitis, and overuse injuries.

Prevention Tips:

• Warm up before activity.
• Increase activity levels gradually.
• Strengthen the shoulders and upper back.
• Take breaks from repetitive motions.

2. Low Back Pain from Gardening and Yard Work

Hours spent bending, lifting, and twisting while gardening or doing yard work can strain the lower back and aggravate existing conditions.

Prevention Tips:

• Bend with your knees when lifting.
• Use a gardening stool or kneeling pad.
• Change positions frequently.
• Break large projects into smaller sessions.

3. Knee Pain from Walking, Hiking, and Pickleball

A sudden increase in activity can contribute to knee pain, especially for those with arthritis or previous injuries.

Prevention Tips:

• Wear supportive footwear.
• Build activity levels gradually.
• Strengthen the muscles around the hips and knees.
• Don’t ignore persistent pain.

4. Ankle Sprains and Falls

Uneven terrain, beaches, trails, and outdoor events can increase the risk of ankle injuries and falls.

Prevention Tips:

• Wear appropriate shoes.
• Watch for uneven surfaces.
• Practice balance exercises.
• Stay mindful of your surroundings.

5. Sports and Recreational Injuries

Whether you’re playing pickleball, softball, tennis, or volleyball, summer sports can lead to strains, sprains, and overuse injuries.

Prevention Tips:

• Warm up before activity.
• Stay hydrated.
• Allow time for recovery.
• Address minor aches before they worsen.

6. Travel-Related Stiffness

Long car rides and flights often cause stiffness in the neck, back, and hips.

Prevention Tips:

• Take walking breaks during long trips.
• Stretch regularly.
• Maintain good sitting posture.
• Stay active whenever possible.

Many summertime injuries are preventable with proper preparation, gradual progression of activities, and attention to early warning signs. A little prevention can go a long way toward helping you stay healthy and active all summer long!