Summer is a time to unwind, travel, and make the most of long, sunny days — but these activities can sometimes lead to unexpected aches, pains, or injuries. Whether you’re heading to the beach, exploring a new city, or packing up for a road trip, it’s important to keep your physical well-being in mind. Here are our top physical therapist–approved tips for staying safe, active, and injury-free this summer.

1. Pack and Lift the Right Way

Luggage, coolers, beach chairs — summer brings a lot of lifting. Protect your back by using proper form: bend at the knees, not your waist, and keep items close to your body. Choose luggage with wheels when possible and avoid overloading one shoulder with heavy bags.

2. Take Care While Sightseeing

Long days walking through cities, museums, or parks can be surprisingly hard on your body. Wear cushioned, supportive footwear (not flip-flops!) and take short breaks throughout the day. Stretch your calves, hamstrings, and hips when you stop to sit, and try to elevate your feet at the end of the day to reduce swelling and soreness.

3. Stay Balanced on Sand and Uneven Surfaces

The beach is great for relaxation — but sand can challenge your balance and strain muscles in the feet, ankles, and legs. Walk slowly, especially on uneven dunes, and wear supportive sandals or water shoes if you’re navigating longer distances or carrying gear.

4. Watch Your Posture While Lounging

Hotel beds, hammocks, and beach chairs may not give your back the support it needs. Use a rolled towel or small pillow behind your lower back, and change positions often to avoid stiffness and muscle fatigue. Staying in one posture for too long can irritate your spine and joints.

5. Don’t Ignore Aches and Pains

Minor soreness might seem normal after travel or outdoor activities, but persistent discomfort could be a sign of strain or overuse. Addressing pain early can prevent it from turning into a bigger issue. If you come home with new aches or limitations, don’t hesitate to seek professional help. Sometimes a few trips to your physical therapist is all you recover quickly and safely.

You deserve a summer filled with fun and relaxation — not injury. With a few smart strategies and some body awareness, you can protect yourself while still making the most of every beach day and road trip. And if pain does pop up, we are just a phone call away.