Catch Rays, Not Sprains: Stay Active and Injury-Free this Summer!

Tips for Your Favorite Activities

Summer is a great time to get outside and enjoy activities like running, hiking, and swimming. Moving your body is great for your health! But sometimes, fun activities can lead to aches and pains.

The good news is that many common summer sports injuries can be avoided. As physical therapists, we want to help you stay active and safe.

Studies show that programs to prevent injuries really can work. Taking a few simple steps before, during, and after your activities can make a big difference.

Before You Go: Warm Up Your Body

Think of a warm-up as a gentle wake-up call for your muscles. It gets your blood flowing and prepares your body for more activity. This can help lower your chances of getting hurt.

• For Running & Hiking:
  • Start with 5-10 minutes of light cardio, like brisk walking or jogging in place.
  • Try some dynamic stretches - these are stretches where you move:
    • Leg Swings: Hold onto something stable and gently swing one leg forward
      and back (10 times), then side to side (10 times). Repeat with the other leg.
    • Arm Circles: Make big circles with your arms forward (10 times) and then
      backward (10 times).
    • Walking Lunges: Step forward into a lunge, keeping your front knee over
      your ankle. Alternate legs for 10-12 lunges.
    • Squat to tippy toes: Squat down and stand up. On your way up, go up onto your tippy toes. Do this 10 times.
•  For Swimming:
  
  • Begin with a few minutes of easy swimming at a slow pace.
  • Do some gentle arm and leg movements in the water or on the pool deck:
    • Arm Swings: Similar to above, swing your arms forward and backward.
    • Shoulder Rolls: Roll your shoulders up, back, and down (10 times).
    • Static swim: Hold onto the side of the pool and get your hips and legs moving. Swing them around, kick, and do hip openers.

Smart Moves to Avoid Common Injuries

Each activity has its own set of common issues. Here’s how to protect yourself:

• Running:
  • Common Issues: Runner's knee, shin splints, and ankle sprains.
  • Stay Safe:
    • Wear good running shoes that fit well and replace them when they wear out.
    • Increase your running distance and speed slowly. Don't do too much, too
      soon.
    • Run on softer surfaces when possible.
• Hiking:
  • Common Issues: Ankle sprains, blisters, and knee pain.
  • Stay Safe:
    • Wear sturdy hiking shoes or boots with good ankle support.
    • Use hiking poles, especially on uneven ground, to help with balance.
    • Pay attention to the trail and where you are stepping.
    • Drink plenty of water, especially on hot days.
• Swimming:
  • Common Issues: Swimmer's shoulder and neck pain.
  • Stay Safe:
    • Focus on good swimming form. If you’re unsure, a lesson could help.
    • Don’t overdo it with training equipment like hand paddles too soon.
    • Listen to your body. If your shoulder or neck hurts, take a break. 

After Your Activity: Cool Down and Recover

Just like a warm-up, a cool-down helps your body. It allows your heart rate to return to normal slowly and can help reduce muscle soreness.

• Cool Down (All Activities):
  • Finish with 5-10 minutes of slower activity. For example, walk after a run or hike, or
    do some very easy swimming.
• Recovery Tips:
  • Gentle Stretching: Hold stretches for 20-30 seconds. Focus on the muscles you used. For example, stretch your hamstrings (back of thighs), quadriceps (front of thighs), and calves after running or hiking. For swimming, stretch your shoulders and chest.
  • Hydrate: Drink water to replace fluids you lost while sweating.
  • Eat Well: Have a balanced snack or meal with some protein and carbohydrates to
    help your muscles recover.
  • Rest: Make sure you get enough sleep. This is when your body does a lot of its
    repair work.
  • Listen to Your Body: If something feels wrong or you have pain that doesn't go
    away, don't ignore it.

Enjoy your summer activities! Take these simple steps to help keep yourself injury-free and feeling your best. If you do experience pain or an injury, remember that physical therapy can help you get back to doing what you love. Contact us to learn more.

References:

Research:

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC7353668/
2. https://jcep.kglmeridian.com/view/journals/ceph/10/3/article-p106.xml
3. https://www.sciencedirect.com/science/article/pii/S2095254620301526

Articles and Content: 

1. https://www.choosept.com/health-tips/sports-injuries-emotions-how-physical-therapists-can-helpwith-both-plus-tips-athletes
2. https://www.choosept.com/why-physical-therapy/specialty-areas-physical-therapy/sportsphysical-therapy
3. https://www.choosept.com/health-tips/5-tips-improve-your-swimming-stroke-avoid-injury
4. https://www.choosept.com/health-tips/healthy-running-advice-physical-therapists
5. https://www.asics.com/nz/en-nz/blog/article/how-to-warm-up-beforerunning?srsltid=AfmBOor2krvZPVIXshxbpaWYA-pRHncP4NUfKooGF4wy_8LYmW9cXB3x
6. https://www.healthline.com/health/muscle-recovery

About The Private Practice Section of the American Physical Therapy
Association

Founded in 1956, the Private Practice Section of the American Physical Therapy Association champions the success of physical therapist-owned businesses. Our members are leaders and innovators in the healthcare system. The American Physical Therapy Association (APTA) represents more than 85,000 physical therapists, physical therapist assistants and students of physical therapy nationwide. For more information, please visit www.ppsapta.org

Author

Alana Hamilton Alana Hamilton is a physical therapist at Advantage Physical Therapy in Falls Church, Virginia. She is a proud Hokie from Virginia Tech with a major in Biology and a minor in psychology and sociology. Following graduation, she immediately got her doctorate in Physical Therapy from Radford University. She is an avid fan of Pilates, running, and hiking. On the weekends, she can be found hanging out with her family and babies as well as doing Spartan races with her old physical therapy classmates and friends. She is a big believer that during rehabilitation, "Motion is the Lotion" and that staying active is key to remaining healthy.